Nutrients in Dairy Support Mental Health and Brain Function
The nutrients in dairy foods and beverages can play a part in good mental health and strong brain function.
May is Mental Health Awareness Month, an important time to recognize and reflect on how our minds and bodies are connected. New studies show that for Americans over the age of 55, the chance of getting dementia is now 42%. That number has more than doubled! This is partly because the aging population is growing, but also because more people have chronic health issues like high blood pressure, obesity, and diabetes, and the typical American diet is lacking in key nutrients that support cognition and mental health.
Brain Health & Mental Health–What’s the Difference?
Sometimes we talk about our brain health (how well we think and remember) and our mental health (how we feel). They are a bit different but can affect each other. For example, if you don't sleep well or feel worried or sad, it can also make it harder to think clearly.
As a Registered Dietitian, I want to emphasize the powerful role nutrition plays in supporting both our brain health and mental health. Let's look at some foods and key nutrients in dairy to focus on.
Nutrients in Dairy That Support Mental Health & Brain Function
Milk and Sleep: Milk contains alpha-lactalbumin, and it’s one of the highest tryptophan-containing foods that humans consume. This tryptophan helps your body make serotonin, which is then used to make melatonin, the hormone that helps regulate the sleep-wake cycle.
Calcium for Calm: Calcium, found in dairy foods, canned salmon (with the soft bones!), almonds, and green leafy veggies, helps your body use tryptophan to make melatonin to support sleep. It’s also important for nervous system function.
Omega-3s for your Brain: Omega-3 fatty acids are healthy fats that are critical for brain function and development. Think of them like oil that helps the parts of your brain work smoothly and communicate better. Fatty fish like salmon, anchovies, and sardines are rich in omega-3s, and you can also find them in walnuts, chia seeds, and flaxseeds.
Antioxidant Defenders: Antioxidants help defend the brain from cellular damage caused by free radicals. Thankfully, we can find antioxidants in all fruits and vegetables, beans, nuts, chocolate, and even herbs such as turmeric and peppermint.
Vitamin D for Mood: Vitamin D is one nutrient that most people are lacking in, which can result in a deficiency. This vitamin is important for how you feel and how your body fights off sickness. Some studies show that a lack of vitamin D may also lead to sleep issues. One glass of milk provides 15% of the daily value of vitamin D.
B Vitamins for a Boost: There are many different types of B vitamins, and they support the brain in several ways. One way is to give the brain energy and help with focus. We can find B vitamins in foods like whole grains, dairy foods, fortified cereals, meats, and eggs.
This Mental Health Awareness Month, let's all try to add one more brain-healthy food to our day. Maybe it's a handful of berries, add milk to a smoothie (like this Tropical Turmeric Smoothie), or fish for dinner. Small changes can make a big difference in how we feel and how well our brains work. Let's take care of our minds, starting with what we eat!
Karman Meyer, RDN, LDN, RYT is the author of Eat To Sleep: What To Eat & When To Eat It for a Good Night’s Sleep and The Everything DASH Diet Meal Prep Cookbook. She is the host of a PBS program based on her first book, and has been featured in publications such as Bon Appetit, Shape Magazine, and FoodNetwork.com. Passionate about sharing facts about food and nutrition, Karman encourages others to cook with confidence and eat with joy!
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