plays an important role in the levels of iron in the
blood. Good sources of iron are found in red meat,
meat products and offal. The type of iron in these
foods are easily absorbed by the body. Iron is also
found in lesser quantities in eggs, baked beans, white
meat, spinach, some dried fruits and fortified cereals,
but the body does not absorb this type of iron as easily.
Other foods can either inhibit or enhance the absorp-
tion of iron, for example,vitamin Ccan enhance whilst
tannins (found in tea and coffee) can inhibit iron
absorption.
SELENIUMSeleniumplays an important role in
our immune system functioning, reproduction and
thyroid hormone metabolism. There are some
research studies, which suggests that selenium plays a
positive role in mood and energy levels and that people
with a low selenium intake are more likely to be
anxious, depressed and tired. Sources include; walnuts
and brazil nuts, seafood, chicken, beef, bran, broccoli,
mushrooms, onions, wheat germ and whole-grain
products.Antioxidants
Studies into the causes of Schizophrenia suggest
lower levels of antioxidant enzymes in the brains of
people with Schizophrenia thus indicating that their
brain cells may be more vulnerable to oxidation. How-
ever, further research is required in this area before
any conclusive correlations can be made. Similar
research into the role of antioxidants in the prevention
of Alzheimers Disease is also ongoing.Water
Water makes up more than three-quarters of the
brain and is therefore an essential element in ensuring
the chemical processes in our bodies work efficiently.
We lose water daily through waste, sweat and bodily
fluids. When we sweat excessively through exercise or
in warm temperatures we lose large volumes of fluid. It
is essential that we replace these fluids. Average fluid
requirements for adults are approximately 35ml/kg/
day. Signs ofdehydrationinclude tiredness, restless-
ness, irritable behaviour, weakness,constipation, loss
of concentration and headaches. More severe symp-
toms, can include low blood pressure, fainting and on
occasions heart failure.
Sources of fluids: water is one of the best sources
of fluid for the body. Other fluids including squash,
fruit juice and milk. Tea and coffee can also contribute
to your daily fluid intake, however, non-caffeinated
drinks are preferable ascaffeine(and alcohol) can
have a diuretic effect and exacerbate dehydration.HOW MUCH FLUID DO I NEED PER DAY? An average
adult should aim for 35 mls of fluid per kilogram of
body weight. Therefore, a 70 kg individual requiring
35 mls per kg per day would in total need;
70kg x 35 mls = 2450 mls per day
Weight x 35 mls = minimum fluid requirements for
the dayPreventionWhilst the above information provides some
details in relation to the role of nutrition and mental
health they are by no means a sole cure for depressive
symptoms for the majority of individuals. Some foods
can help lift your mood, but if there is an underlying
medical cause for the symptoms it is important that
this is dealt with properly. Medical advice should be
sought when individuals experience signs and symp-
toms of Depression before starting any new dietary
regime. If unsure please request a referral via your GP
to a Registered DietitianResources
BOOKS
Garrow, J.S., James, W.P.T. and Ralph, A.Human Nutri-
tion and Dietetics10th Edition. Churchill Livingstone.
Bender, D. A.An Introduction to Nutrition and Metabolism
3rd Edition. Taylor and Francis.
Thomas, B.Manual of Dietetic Practice.3rd Edition.
Blackwell Science Ltd.
PERIODICALS
Rampersaud, G.C., Pereira, M.A., Girard, B.L., Adams, J.
and Metzl, J.D. (2005): Breakfast habits, nutritional
status, body weight, and academic performance in
children and adolescents. (Review).Journal of the
American Dietetic Association.105, i5, 743(18).
Parker, G., Gibson, N.A., Brotchie, H., Heruc, G., Rees, A
and Hadzi-Pavlovic, D. (2006): Omega-3 Fatty Acids
and Mood Disorders.American Journal of Psychiatry.
163, 969 - 978.
Hakkarainen, R., Partonen, T., Haukka, J., Virtamo, J.,
Albanes, D. (2004): Is Low Dietary Intake of Omega-3
Fatty Acids Associated With Depression?American
Journal of Psychiatry.161, 567 - 569.
Gesch, C.B., Hammond, S.M., Hampson, S.E., Eves, A. and
Crowder, M.J. (2002): Influence of supplementary
vitamins, minerals and essential fatty acids on the anti-
social behaviour of young adult prisoners. Rando-
mised, placebo-controlled trial.British Journal of
Psychiatry.181, 22-8.
Peplow, M. (2002): Full of goodness: giving violent young
offenders a cocktail of minerals, vitamins and fatty
acids seems to transform them into well behaved kids.
Can better nutrition tackle crime? (Features).New
Scientist176, i2369 38(4).Nutrition and mental health