If you haven’t already included the following nutrients in your diet, now’s the time to consider doing so!

Of course, do all you can to eat good quality food, get good sleep and move your body regularly to enhance nutrient absorption. If possible buy organic or spray free food and source as much as you can locally.

You might also like to check out this video: The Dirty Dozen and Clean 15. It’s really helpful to understand non-organic foods to avoid buying especially if you are on a tight budget.

Omega-3 Fatty Acid

DHA and EPA from mostly animal sources, ALA from plant sources.

• DHA and EPA:
  • Cold-water fish such as salmon, halibut, cod, trout and mackerel.
  • Others sources include: bluefish, bonita, butter fish, eel, herring, kippers, pompano and sardines.
  • Certain sea vegetables, such as algae, also contain DHA and/or EPA.
• ALA:
  • Wheat germ, walnut, flaxseed and flax oil, fenugreek seed and oil, chia seed and oil, pumpkin seed and oil.

Carbohydrates

• Carbohydrates help increase production of feel-good hormone serotonin, which helps elevate mood.
• Carbohydrates can come from whole foods, such as whole grains and vegetables, to minise the impact on blood sugar level. Fluctuations in the blood sugar level can result in mood swings.
• Adding protein and fiber lowers the glycemic load of a meal, which results in less blood sugar fluctuation and fewer mood swings.

Vitamin B6

For women, whenever there are increased levels of estrogen in the body, such as during a certain phase of the cycle, or during and after pregnancy, more B6 may be required.

• Legumes such as lentils and chickpeas are good sources.
• B6 supplements should be taken with other B vitamins to prevent metabolic imbalance.
• There are some concerns around neurological effects associated with mega-dose of B6, particularly as pyridoxine hydrochloride, so it’s best to limit daily intake to 500mg.

Folic Acid

The need for folic acid is particularly important for women of child-bearing age, as well as for pregnant women.

• Abundant in leafy green vegetables such as spinach, kale, beet greens, chards, asparagus and broccoli.
• Also found in whole grains, wheat germ, yeast, fish, dairy foods & organ meat.

Selenium

Selenium content of food depends on the selenium level in the soil.

• Garlic, onion, mushroom, Swiss chard, broccoli and tomatoes are good sources if they are grown in soil rich in Selenium.
• Brewer’s yeast and wheat germ
• Many vegetables, whole grains (whole wheat, brown rice), beans (black beans, kidney beans), nuts (Brazilian nuts) and molasses also contain selenium.
• Other sources include shellfish, salmon, snapper and halibut.

Vitamin D

Vitamin D3 is preferable to Vitamin D2.

• Vitamin D3 is abundant in fish liver oil.
• Egg yolks, butter, liver and oily fish are also good sources.
• Plants sources are fairly low in D3 – mushrooms and dark, leafy greens do contain some D3.
• Easiest way to get Vitamin D is to get 15 mins of sun everyday – without sunscreen.

Here’s to your health.