Many people recognize the importance of vitamins for their physical health, but does anyone think about the importance of vitamins for their mental well-being?
According to two researchers from Columbia University, vitamin deficiencies can affect patients with mental health disorders.
Here is what they have to say…
Vitamin deficiencies may play a role in the causation of mental health problems and may aggravate mental health symptoms
Patients with mental health issues may make poor nutritional choices.
Subclinical vitamin deficiency may impact recovery time of patients with mental health issues
These researchers outlined the food sources that are required to sustain adequate nutrient status.
Water-soluble vitamins (B1, B2, B6, B9, B12, C)
B1 (Thiamine)
Pork, fish, beans, lentils, nuts, rice and wheat germ.
B2 (riboflavin)
Dairy, meat and fish, eggs, mushrooms, almonds, leafy greens and legumes.
B6 (pyridoxal)
Bananas, beans, potatoes, navy beans, salmon, steak and whole grains.
B9 (folate)
Leafy green vegetables, fruits, dried beans and peas.
B12 (cobalamin)
Meat, seafood, eggs and dairy.
C (ascorbic acid)
Citrus fruits [oranges, grapefruits, lemons, limes], tomatoes and tomato juice, red and green peppers, strawberries, guava, grapefruit, broccoli, green vegetables and potatoes.
Fat-soluble vitamins (A, D, E)
A (retinol)
Beef liver, dairy products. Beta-carotene sources: sweet potatoes, carrots, spinach, butternut squash, greens, broccoli, cantaloupe
D (cholecalciferol)
Fatty fish and fish liver oils, sun-dried mushrooms
E (tocopherols and tocotrienols)
Sunflower, wheat germ, and safflower oils; meats; fish; dairy; green vegetables.