Fish Oils:

• The omega-3 fats manipulate brain chemicals to boost your mood. The theory is that omega-3 fat affects signaling among brain cells in much the same way as lithium and valproate, drugs for treating manic depression.
• Reduces inflammation throughout your body.
• Reduces the risk of becoming obese. Improves the body's ability to respond to insulin by stimulating the secretion of leptin, a hormone that helps regulate food intake, body weight and metabolism.
• Helps prevent cancer cell growth.
  Sources: SMASH fish (salmon, mackerel, anchovy, sardines, herring), flaxseeds, walnuts.

Vitamin B:

• B vitamins have profound effects on the brain.
• Especially effective: thiamine (B1), riboflavin (B2), B6 and folic acid.
• About one third of depressed patients are shown to have a diet deficient in folic acid. This deficiency leads to a low serotonin level in the brain. Doses of folic acid bring serotonin levels back up to normal.
• Readily used up in times of stress.
• An energy boost, so not to be taken late at night.
  Sources: dried beans, whole grains, fish, dairy products, poultry, eggs, bananas, avocados.

Vitamin D:

• Boosts your mood - boosts levels of serotonin, a feel-good chemical, in the brain.
• Helps prevent a growing list of chronic diseases, including type 2 diabetes, heart disease, hypertension, osteoporosis, breast cancer, colon cancer, and ovarian cancer.
• Helps keep your bones and teeth strong and healthy by increasing calcium absorption.
• Regulates the growth and activity of your cells.
  Sources: salmon, sardines, shrimp cod, eggs.

Vitamin C:

• Indirectly increases neurotransmitter, norepinephrine.
• Deficiency of norepinephrine may result in poor memory, loss of alertness, and clinical depression.
• Helps protect cells from free radical damage.
• Lowers your cancer risk.
• Improves iron absorption.
  Sources: broccoli, bell peppers, kale, cauliflower, strawberries, lemons, mustard and turnip greens, brussel sprouts, papaya, chard, cabbage, spinach, kiwi, snow peas, cantaloupe, oranges, grapefruit, limes, tomatoes, zucchini, raspberries, asparagus, celery, and parsley.

• One of the most prevalent trace elements in the brain. Essential for brain development and functioning.
• Low zinc levels are associated with dementia and memory disturbance.
• Helps balance blood sugar and stabilize your metabolic rate.
• Prevents a weakened immune system.
• Supports an optimal sense of smell and taste.
  Sources: spinach, beef, lamb, summer squash, asparagus, venison, swiss chard, collard greens, miso, shrimp, maple syrup, broccoli, peas, yogurt, pumpkin seeds, sesame seeds and mustard greens.

Dr. Mubina Jiwa is a member of the Ontario Association of Naturopathic Doctors and the director of Essence of Health. Dr. Jiwa is also an Assistant Professor at The Canadian College of Naturopathic Medicine.

W: www.essenceofhealth.ca
Resource: www.whfoods.com