Food for Brain | Mental Health | Insomnia | Depression | Anxiety

Food for Brain

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There are the most sophisticated and highly coordinated biochemical reactions happening behind every single act in your body.

For this, your body needs various biochemicals that ideally should be present in our food.

If these biochemicals are missing the reactions are going wrong or cannot happen at all. This can lead to the disruption of processes in the body.

So, you need to take care of having a nutrient-rich diet to keep your body and mind healthy and fit.

Essential Nutrients

Your brain consists mostly of water and fat. That means that drinking a lot of water is important for your health and especially for the health of the brain.

Healthy fats in eggs and avocado


The brain is the fattiest organ of the human body. Healthy fats serve as building blocks for your cells and the neural cells of your brain.

Include products containing healthy fat into your diet, such as fatty fish, seeds and nuts, eggs, avocados

Essential fatty acids in form of fish oil are one of the supplements that support the healthy functioning of your brain.

Flaxseeds or flaxseed oil are not suitable sources of the essential fatty acids because of the low conversion rates of plant fatty acids in human bodies. 

But Algal oil supplement can be a good option for vegetarians.

Magnesium and Zinc

Magnesium is an important element for brain health and proper sleep as well as zinc. Low levels of Magnesium are associated with anxiety whereas low levels of zink are related to depression.

Healthy fats in nuts

Both can be obtained with nutrient-rich foods like

  • nuts, avocados, green leafy vegetables for magnesium and 
  • meat, seafood, and nuts for zinc.

If you decide to take Magnesium supplements:

  • Do not take magnesium oxide. It is poorly absorbed by our bodies.
  • Take magnesium citrate if you tend to constipate
  • Take magnesium bis-glycinate if you tend to diarrhea.

Read more about different forms of magnesium and their effect here.

Also in the case of zinc, an organic salt like citrate or bis-glycinate is a much better choice with a high level of absorption in human bodies.

Take magnesium supplements in the evening before going to bed.

Vitamin D

Supplements for mental health

Vitamin D plays important role in different biochemical processes including those in the human brain. And vitamin D deficiency is shown to be related to depression and seasonal affective disorder (SAD).

Vitamin D is made in your skin exposed to sunlight.

Spending a certain period of time outside in the daylight we produce a sufficient amount of our own vitamin D. But this is mostly valid for the warm and sunny period of the year.

Because of climate and our indoor living style, Vitamin D deficiency is very common in middle and north Europe, particularly in winter. 

Only a few foods provide us additional vitamin D, for example, fatty fish and fish liver. Therefore it often needs to be supplemented in dark and/or rainy times of the year.

If you decide to supplement Vitamin D choose formulas containing fat and additionally, vitamin K. Those are best absorbed in the human body.


Tryptophan is an essential amino acid which means that it is used in the body as a building block for proteins, that it is not synthesized in the human body but needs to be ingested with food. 

The human body uses tryptophan to build the happiness hormone Serotonine as well as neurotransmitters, molecules that are used for communication between neural cells of the brain.

Therefore tryptophan plays an important role in the health and disease of the brain. It is known that a tryptophan-rich diet can elevate moods and reduce the chance of anxiety, irritability, and depression.

Products rich in tryptophan are seeds, nuts, meat, fish, eggs, oats, etc.


Complex biochemical reactions happen behind each and every activity in your body.

Those reactions can only take place if you provide your body with nutrient-rich foods, like green leafy vegetables, fish, seeds and nuts, eggs, meat.

Your brain especially requires water, fats including essential fatty acids, vitamin D, magnesium, zink, and tryptophan.

Supplementation of these components in addition to a nutrient-rich diet can be meaningful.

What nutrient rich-foods mentioned above you need to include more in your diet?

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