The Hidden Heroes: Nutrients That Keep Your Mind Happy

Ever feel like your brain is in a fog, or you’re more grouchy than a bear waking up from a long nap? Sometimes, the foods we eat (or don’t eat) play a big part in how we feel on the inside. Just like superheroes have their special powers, certain nutrients are the hidden heroes that help keep our minds happy and healthy. Let’s uncover some nutrient heroes that are super important for our mental health.

The Mighty Minerals and Vibrant Vitamins

1. Vitamin D – The Sunshine Vitamin

Imagine Vitamin D as the superhero that shines bright like the sun, lifting your spirits on a gloomy day. Not getting enough of this nutrient can make you feel like you’re stuck under a dark cloud.

Where to Find It:

  • Sunlight (wear sunscreen, though!)
  • Foods like fish, eggs, and fortified milk

2. Omega-3 Fatty Acids – The Brain’s Best Friends

These are like the dynamic duo that helps your brain stay sharp and focused. Think of Omega-3s as the friends that help calm your worries and keep your thoughts clear.

Where to Find It:

  • Fish such as salmon and trout
  • Nuts and seeds like walnuts and flaxseeds

3. Iron – The Energy Maker

Iron is like the superhero that carries a big oxygen tank, delivering energy to every part of your body and brain. Without enough iron, you might feel too tired to even think straight.

Where to Find It:

  • Lean meats and spinach
  • Iron-fortified cereals and bread

4. Vitamin B12 – The Nerve Protector

This superhero wraps your nerves in a protective cloak, keeping them safe from harm. Low levels of B12 can leave you feeling down or make it hard to focus.

Where to Find It:

  • Animal products like meat, eggs, and dairy
  • Fortified plant-based milks and cereals for those who don’t eat animal products

5. Magnesium – The Peace Keeper

Think of magnesium as the superhero who loves peace and quiet. It helps your brain relax and get ready for a good night’s sleep. Not having enough magnesium can make you feel on edge or restless.

Where to Find It:

  • Dark leafy greens, nuts, and whole grains

How Can You Keep These Heroes Around?

To make sure these nutrient superheroes are always there to save the day, try eating a variety of healthy foods like fruits, vegetables, whole grains, and lean proteins. Sometimes, even heroes need a little help, so if you’re worried you’re not getting enough of these nutrients, talk to a grown-up about maybe seeing a doctor or a dietitian.

The Big Secret

The big secret to feeling good isn’t really a secret at all. It’s about keeping your body and mind nourished with the right foods. Just like a garden needs water and sunlight to grow, your brain needs these nutrient heroes to help you feel your best.


Eating the right nutrients is like having your very own team of superheroes inside you, fighting to keep you happy, focused, and full of energy. Remember, every meal is a chance to invite these heroes into your day. So, the next time you eat, think about which nutrients you’re giving to your brain and body to help them be the best they can be!

For more information on nutrition, visit our Nutrition Consults resource page.

Idaho Brain & Body is here to help, request a discovery call today.