This March, in celebration of National Nutrition Month, Dietitians of Canada invite us to approach food in a new way and embrace the theme: Nourish to Flourish!
At its core, this message highlights the idea that food is more than just fuel—it has the power to help us thrive. The nutrients on our plates shape how we show up in the world, influencing our energy levels, mental clarity, and overall well-being. Research continues to confirm that nutrition impacts not only physical health but also mental health, making it essential to include a variety of key nutrients in our diets.
To highlight this, let’s explore essential nutrients that help us flourish and the vital roles they play in our health.
Magnesium
Magnesium supports muscle and nerve function, regulates blood pressure, and plays a role in hundreds of chemical reactions in the body. It also promotes relaxation and better sleep, helping to reduce stress-related health issues.
Good sources include: Almonds, spinach, and dark chocolate.
Omega-3 Fatty Acids
Omega-3s, found in fatty fish like salmon and seeds like flaxseeds, help reduce inflammation, lower heart disease risk, and boost cognitive performance. These essential fats support both physical and mental well-being. If you suspect you’re not getting enough, a dietitian can guide you on omega-3 supplements, available from both marine and plant-based algae sources.
Good sources include: Salmon, flaxseeds, and chia seeds.
Vitamin B Complex
B vitamins are essential for energy metabolism, red blood cell formation, and nervous system function. They help convert food into energy, support brain health, and reduce stress, promoting mental clarity and sharpness.
Good sources include: Whole grains, eggs, and leafy greens.
Vitamin D
Vitamin D enhances calcium absorption, which is crucial for bone health. It also supports immune function and mood regulation. Deficiency in Vitamin D has been linked to fatigue, weakened immunity, and increased risk of osteoporosis.
Good sources include: Fatty fish (salmon, mackerel), fortified dairy and plant-based alternatives, and sunlight exposure.
Probiotics
Probiotics are live bacteria that promote a healthy gut microbiome, leading to better digestion, improved nutrient absorption, and enhanced immune function. The gut produces 90 percent of the body's serotonin, and through the gut-brain axis, a thriving microbiome can positively impact mental health, reducing symptoms of anxiety and depression.
Good sources include: Yogurt, kimchi, sauerkraut, and kefir.
Take Action: Nourish to Flourish
A well-balanced diet provides the essential nutrients that fuel both body and mind. If you're looking to optimize your health, consider working with an FSEAP registered dietitian, who can offer personalized nutrition guidance tailored to your needs.
This National Nutrition Month, take the opportunity to rethink your relationship with food. Transform your plate, nourish your body, and unlock your full potential.