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Key Nutrients for Mental Wellness:

• Omega-3 Fatty Acids: Found in fatty fish (salmon, sardines), walnuts, flaxseeds. They reduce inflammation and support brain cell membrane fluidity, which enhances neurotransmitter activity.
• B Vitamins (especially B6, B9, and B12): Crucial for synthesizing brain chemicals like serotonin and dopamine. Found in leafy greens, legumes, eggs, and fortified cereals.
• Magnesium: Acts as a natural relaxant, helping manage stress and promote better sleep. Rich sources include almonds, spinach, avocado, and whole grains.
• Probiotics: Support gut health and influence the production of GABA (a calming neurotransmitter). Found in curd, kefir, kimchi, and fermented foods.

Meal Example: A breakfast of oats topped with flaxseeds, banana, walnuts, and a side of curd provides a nutrient-rich start for mental focus.

Mental Benefits of Eating Well:

• Reduced anxiety and panic symptoms
• Better memory and concentration
• Stable energy throughout the day
• Improved sleep quality

By aligning nutrition with therapy and medication, patients often report faster recovery and sustained emotional wellness.