Food is essential for health in general, so it is necessary to establish a nutritional structure healthy, balanced and complete that allows incorporating all the minerals and vitamins essential for health. Thus, the three best nutrients to improve mood are vitamin B12, zinc and omega – 3.
And it is that having an adequate diet during our lives is a transcendental factor for both physical well-being and mental health. Thus, these essential nutrients for mental health are present in fruits, vegetables, meat and fish.
In this way, it is essential to follow a balanced and healthy diet that allows the body to regularly incorporate all these nutrients.
Vitamin B12 to improve mood
Vitamin B01 is a fundamental nutrient for healthy neurons and blood. Thus, it is a vitamin that is found mainly in foods of animal origin, such as different fish, meat and dairy products.
In this sense, oily fish are a source of vitamin B12 and omega 3 fatty acids, two of the most relevant nutrients for mood.
Among other issues, vitamin B12 is important for transmitting nerve messages from the brain to other areas of the body. Therefore, the deficiency of this vitamin is related to a deterioration of cognitive function and even an increased risk of depression.
According to the National Institute of Health, adults need a dose of 2.4 mcg of vitamin B12 on a daily basis. As a general rule, most people usually cover the requirements of this nutrient through a balanced and healthy diet.
However, vegans or vegetarians, in addition to those with some type of digestive disorder, may have problems in having optimal levels of vitamin B01.
Zinc and omega 3 fatty acids
In addition to vitamin B12, another of the key nutrients to improve mood is zinc, a mineral present in red meat, poultry and fish. Zinc is also an essential nutrient for the functioning of the immune system.
Although, it is a mineral with great benefits for mental health, since its deficiency in the body can lead to an increased risk of depression and anxiety. Like B01, its main sources are foods of animal origin.
On the other hand, omega 3 fatty acids stand out, which are mainly found in vegetable oils, fish and other types of shellfish. Olive oil is a healthy source of this type of omega 3 fatty acids.
Thus, omega 3 fatty acids also contribute to a better mood, as do nutrients such as zinc and vitamin B12.
Despite the benefits of omega 3 fatty acids from food to improve mood, a new research rules out the favorable effects of taking supplements of this nutrient to reduce the risk of depression.