In recent years, while we have begun to realize that what we eat affects our physical health and well-being, we often do not realize that what we eat influences the way our brain works.

The brain, like the other organs in our body, needs some vitamins to function properly. Prolonged lack of vitamins and trace elements can lead to neurological as well as emotional problems.

When we feel a lack of energy, sad and melancholic, we usually attribute it to various factors such as circumstances and situations of everyday life. However, we rarely consider our nutrition for both the solution and the prevention of this condition.

Below we list the 5 most important vitamins and trace elements necessary for our good mental health.

Vitamin B

Vitamins from complex B include: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), B12 (cobalamin).

B vitamins are essential for assimilating energy from foods and regulating neurotransmitter metabolism such as serotonin. It has also been found to alleviate the symptoms of depression, anxiety and cognitive decline as the age progresses.

Niacin, in particular, has been found to have positive effects when administered at controlled doses to long-term sufferers of depression and schizophrenia.

Many vegetables such as spinach, broccoli and beetroot are high in vitamins B. The only exception is B12, which can only be found in animal products such as fish, meat, milk and eggs. If you are a vegan, you should consider taking vitamin B12 supplements.

Selenium

Selenium with its antioxidant properties is not only important for the immune system but also plays an important role in maintaining good cognitive function.
Brazil nuts have the highest concentration of selenium than any other food source at 68-91 mcg per walnut. This means that you only need one or two nuts to reach the daily requirement of 200 mg of selenium per day. More than 400 mg are considered dangerous, as selenium is toxic at higher doses.

Studies have shown that low selenium levels, especially in young people, are associated with an increased risk of depression. Too high Selenium levels also yielded negative results, while in another study pregnant women who had enough selenium in their diet had a lower risk of developing postnatal depression.

Vitamin D

Vitamin D is vital to maintaining our mental health and can contribute to what we call "winter blues" - a fall in our mood in the winter months.

Deficiency of vitamin D has been associated with depression and other mental illnesses.

The best source of vitamin D is the sun but, unfortunately, especially in the winter months our exposure to the sun is limited. So if you cannot absorb the sun's rays in the natural way, then it's important to include it as a supplement to your diet.

Many kinds of bread, cereals and milk are fortified with vitamin D.

Magnesium

Magnesium is important for many different aspects of our health. It activates over 300 different enzyme reactions in the body.

Magnesium plays an important role in transmitting signals between neurons and muscle contraction, blood clotting, energy production, nutrient metabolism and bone and cell formation.

In studies, reduced magnesium levels have shown to increase adrenaline and cortisol, anxiety reaction byproducts.

Magnesium can be found in sufficient quantities in spinach, pumpkin seeds, yoghurt and almonds.

Turmeric
Turmeric is considered to be a sacred plant, especially in India, where for a long time held a significant place in the social, cultural and therapeutic tradition.

It is considered to be a food that cleans the body and is used to treat digestive disorders, fever, inflammation, arthritis and liver diseases.

In addition to the positive effect on the body, turmeric has been effective in treating depression, anxiety, mood fluctuations, and Attention Deficit Hyperactivity Disorder.

It is believed that turmeric increases the bioavailability of DHA - an important structural fat found in the brain that is critical to its function.

Turmeric can be found in a radical form or as a powder for use in curry or soup, or as a tea.

Source: Huffpost