Being in a positive mood every day in this world is indeed a very uphill task. Exercise, mindfulness, and sleep have been emphasized as means of affecting one’s mood, but the nutritional perspective, especially minerals has got a miss among those listed. Minerals are very critical in terms of brain function, hormone regulation, and even among many mental health benefits. Let’s check some important mood minerals.
1. Magnesium: The Relaxation Mineral
Also called the “relaxation mineral”, magnesium calms down the nervous system and lowers stress. It is essential for the synthesis of a neurotransmitter, serotonin, which helps regulate one’s mood. Studies reveal that deficiency in magnesium is associated with higher levels of anxiety and depression. Some magnesium-rich foods include:
- Dark leafy greens (e.g., spinach, kale)
- Nuts and seeds (e.g., almonds, pumpkin seeds)
- Whole grains (e.g., brown rice, quinoa)
- Dark chocolate
2. Zinc: The Immune and Mood Booster
Zinc is a mineral that goes a long way for healing and vitality of brain tissues and the adequate working of neurotransmitters. Its deficiency is associated with depression and impaired cognitive performance. The mineral further helps maintain a strong immunity and thus may also be related to mood regulation. Sources of zinc include:
- Shellfish (e.g., oysters, crab)
- Red meat
- Poultry
- Legumes (e.g., chickpeas, lentils)
- Pumpkin seeds
3. Iron: The Energy and Mood Stabilizer
Primarily responsible for carrying oxygen in blood and also helps in energy production, iron deficiency causes fatigue, irritability, and difficulty concentrating to a greater extent, all of which spell bad news for mood. Sources of iron include:
- Red meat
- Poultry
- Fish
- Leafy greens
- Fortified cereals
4. Selenium: The Antioxidant Mood Enhancer
An antioxidant too powerful for one, selenium prevents the human brain from suffering oxidative stress. Low selenium levels have been shown to increase susceptibility toward depression. Hence, from here, it is always possible to have a steady mood on ensuring adequate selenium intake. Some good sources include:
- Brazil nuts (just one or two a day can meet your daily requirement)
- Seafood (e.g., tuna, sardines)
- Eggs
- Whole grains
5. Calcium: More Than Bone Health
Calcium is known not only for its bone health but also for influencing mood. It regulates the release of neurotransmitters and hormones responsible for mood. It has been found that calcium deficiency can lead to symptoms of depression and anxiety. Dairy products are the most common sources of calcium but is also found in:
- Leafy greens
- Fortified plant-based milks
- Almonds
- Tofu
6. Potassium: The Stress Reliever
Potassium helps blood pressure regulation and relieves tension by keeping sodium levels in the body constant. It also takes part in proper nervous system functioning. The following foods are rich in potassium:
- Bananas
- Oranges
- Sweet potatoes
- Avocados
- Beans
Incorporating These Minerals Into Your Diet
To make the most of the benefits these minerals may add to improving mood, consider consuming a wide array of wholesome, nutrient-rich foods that comprise a well-balanced diet: if you suspect a deficiency, speak to a health professional, as adrenal supplements can sometimes have an adverse effect when over-consumed.
Final Thoughts
Your overall health inextricably joins to your mood, and nutrition is one such patch that remains in the puzzle. This would serve as the prevention toward emotional well-being in assuring essential minerals find the body. Better diets can properly fuel bodies and minds to become better able to face another day.
