Nutrition and Mental Health
Mental is a trend right now. Many problems in one individuals maybe from inside that call mental health disorder. According to WHO in 2019, mental health disorder are combination of abnormal thought, emotion, behavior, and relatonship with others. It can affect the quality of lie and appear in aearly adolescence. This disorder contributed by stress, genetic, infection, environmental hazard and nutrition (Elena-Teodora & Sandra,2020). Mental Health has now identified as a priority are at the global levels and incorporated into the UN Sustainable Development Goals (SDGS) in 2015 (Tewari et al., 2022).
Nutrition Plays a key role in promoting ental health . Food can affect your mental status and vice versa (DeSantis,2020;Tewari wt al.,2022) Recent studies show the nutritional deficiencies do not only affect our physical condition but also our mental sanity. specific nutrient, whereas lack of vitamin, fatty acid, mmeneral and some protein, can affect your barain that control cognitive and emotion that may contributing to aggravating poor psychological state (Elwena-Teodora & Sandra,2020). The quality of diet determines the status of mental health and may mediate linkage to depression and anxiety. A healthy and balanced diet may help to reducing depressive up for fewer mood swings and an improve ability to focus (Tewari et al., 2022). we must consume whole food with high antioxidants and fibre such as fruits and vegetables and omega-3 source like egg, fish and chicken breast. This diet must be assisted by good physical activities to having optimal results for your psychological result (Edirappuli et al.,2020). On the other hand, unbalance and poor nutrition increase the risk of physiological metabolic disorder and decline of mental cognition in long term which as the we are older (Tewari et al., 2022; Grejak et al., 2022). The food that has poor nutrition value and directly linked to unbalance diet is soft drink, alcohol, cured and canned food, fried food with high saturated fat and excesive sugar like cake, biscuit etc. Carbohydrate is one of the macronutrients that makeks energy faster. Recent research tel carbohydrate rich food will affect your mental health. It is better to eat more fruits than sweets because fruits will help maintain your mental welness and sweets will make your mood swing faster. (Tewari et al.,2022; Grejak et al.,2022). Protein is made up to amino acid serves also a neurotransmitter in the brain. Tyrosine is precusor of Depamine (Emotion Hormone) and Tryptophan is precursor of Serotonin (Happiness Hormone). Lack of these amino acid will lead to poor mental health and mood but also axcess of these will lead to mental disorder and brain damage. (Tewari et al., 2022; Grejak et al.,2022). Fatty acid constitutes a large part of the brain. One of this fatty acid is omega-3 that occurs is fish, egg and chicken breast. Omega-3 is essential for the development of the brain and responsible as brain transmission, neurogenesis and regulating inflammation in brain. The deficiency of this fatty acid incerasing the risk of many mental disorders like anxienty, depression ,demetia etc (Tewari et al., 2022: Elena-Teodora & Sandra, 2020). The micronutrients are also had a role in mental health management . Vitamin B1 B2, B6, and B12 helps the protection of brain cell and improve mental cognition and brain capacity. Vitamin E is an antioxidant that help barain to maintain the inflammation. Folate is the ingredients of Dopamine, Seorotonin and Norepinephrine and Magnesium is healping the brain cell to maintain itself (Tewar et al.,2022;Edirappuli et al.,2020).
