Nutritional support
Ensuring that there is a sufficient amount of the following nutrients in your diet has shown to aid in the recovery process from PTSD.
Omega 3 fatty acids
- Help improve immunity and protects nervous system transmissions
- Helps alleviate depression, fatigue and inability to concentrate
- Found in foods such as: Fish oil, Flax seeds (ground), Walnuts,Salmon, Sardines, Soybeans, Halibut, Scallops, Shrimp, Tofu, Tuna
Antioxidants
- Vitamins A,C,D,E, the B vitamins, and trace minerals such as, magnesium, calcium, zinc and selenium, a good multivitamin should provide all of these
- B complex vitamins help to reduce anxiety, depression and sleeplessness, all common symptoms of PTSD
- Vitamin D has shown to be beneficial in reducing anxiety and depression associated with PTSD
- Found in foods such as: Berries- blueberries, blackberries, raspberries, strawberries and cranberries are some of the best choices; Beans – small red, kidney, pinto and black beans are among the best choices; Fruits – apples (with the peel), avocados, cherries, green and red pears, fresh or dried plums, pineapple, and kiwi are some of the better choices; Vegetables – artichokes, spinach, red cabbage, red and white potatoes (with peel), sweet potatoes and broccoli have the highest level of antioxidants; Nuts – walnuts, pistachios, pecans, hazelnuts and almonds
Coenzyme Q10
- Provides antioxidant, immune and muscular support
- Found in foods such as: Fish, Organ meats (i.e. kidney, liver, heart), The outer coating (germ) on whole grains
L-theanine
- Provides support for the nervous system
- Found in food such as: Chinese green tea (Camellia sinensis), Japanese green tea (Gyoruko), Bay bolete mushroom (Boletus badius), Nuts – walnuts and almonds, Oats, Spinach, Whole grains
L-glutamine
- Supports healthy gastrointestinal health and immunity
- A key antioxidant
- Regulates the acid base balance in your body
- Found in foods such as: Beef, Chicken, Fish, Beans, Dairy products
Melatonin
- Support for sleep and immune system
- Found in: Olive oil, Tomatoes, Grape skins, Tart cherries, Walnuts, Sunflower seeds, Bananas
Please consult a trained professional (wellness consultant, nutritionist, dietician, psychologist, counselor, etc.) to help figure out what the best course of action for your specific situation is.
Sources for Part 3:
http://www.umm.edu/altmed/articles/potraumatic-stress-000130.htm#ixzz2HgLigFLP
http://www.livestrong.com/article/493756-vitamin-d-ptsd/
http://www.livestrong.com/article/367331-vitamin-therapy-for-ptsd/
http://www.mayoclinic.org/medical-edge-newspaper-2009/jun-05b.html
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=118
http://www.gabahghsupplement.com/increase-gaba-levels-brain
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=122
http://www.livestrong.com/article/288149-food-sources-of-theanine/
http://www.livestrong.com/article/212289-foods-rich-in-theanine/
http://www.livestrong.com/article/521958-food-with-melatonin/
http://www.livestrong.com/article/279680-food-containing-melatonin/http://www.livestrong.com/article/279680-food-containing-melatonin/
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