Panic Attacks And Anxiety Linked To Low Vitamin B6 And Iron levels

by DailyHealthPost Editorial

Nutrition & Mental Health

The correlation between nutrition and mental health is very real and measurable.

To ensure proper nutrition to minimize anxiety, following are some foods to include in your regular diet. You’ll notice that some foods are rich in all three essential nutrients that you need to produce serotonin. Nature is pretty smart. Vitamin C and magnesium are tryptophan co-factors; some of these foods contain all of these nutrients but a variety of foods taken together will optimize the precursors to serotonin, so important for mental health and quality sleep!

With tryptophan:

  • Cauliflower
  • Cheese
  • Chia seeds
  • Cucumber
  • Eggs
  • Fish, including shellfish
  • Grapefruit
  • Leafy greens
  • Mushroom
  • Oat bran
  • Pineapple
  • Pistachio nuts (with B6, too)
  • Potato
  • Pumpkin and pumpkin seeds
  • Quenepa (ackee) fruit
  • Quinoa
  • Sesame seeds
  • Soy (in small amounts and make sure it’s organic, to avoid genetically modified organisms)
  • Spinach
  • Sweet potatoes
  • Tomato
  • Turkey and other poultry
  • Walnuts
  • Warm milk
  • Watercress

With vitamin B6:

  • Asparagus
  • Avocado
  • Banana
  • Beans
  • Broccoli
  • Cashews
  • Carrot
  • Garlic
  • Hazelnuts
  • Herbs and spices: dill, bay leaf, paprika, chili powder, turmeric, tarragon, sage, spearmint, marjoram, oregano
  • Lentils
  • Meats: beef, pork, poultry, fish
  • Molasses
  • Oatmeal
  • Peas
  • Peanuts
  • Potato
  • Prunes
  • Quinoa
  • Red bell pepper
  • Spinach
  • Sweet potato
  • Sunflower seeds
  • Tempeh
  • Turnip greens
  • Wheat germ

With iron:

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  • Dried apricots
  • Beans
  • Cashews
  • Dark leafy greens: kale, turnip and beet greens, spinach
  • Eggs
  • Lentils
  • Meats
  • Molasses
  • Peas
  • Prunes
  • Quinoa
  • Oats
  • Raisins
  • Raw cocoa
  • Soy
  • Spirulina
  • Teff
  • Tomato
  • White beans

Diet is only one shade in the intricate mental health picture. But it is the one thing over which we have absolute control. Improve your diet and your mental health will follow!

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