Glossary: Nutrition Essentials for Mental Health

Essential Fatty Acids (EFAs)

Polyunsaturated fats that the body cannot synthesize on its own that must be obtained through the diet, primarily omega-3 and omega-6 fatty acids. Omega-3s, found in fatty fish, flaxseeds, and walnuts, are crucial for brain function, reducing inflammation, and supporting heart health. Omega-6s from vegetable oils and nuts are important for skin health and immune function.  

Fast Oxidizers (Fast Metabolizers)

Individuals who have a faster metabolic rate and process nutrients more quickly than average. Fast oxidizers tend to burn through carbohydrates and fats at a rapid rate, leading to quicker energy release and higher appetite. Managing their diet typically involves balancing macronutrients to avoid potential issues such as rapid energy spikes or nutritional deficiencies. 

Fasting Glucose

The level of glucose (sugar) in the blood after an individual has not eaten or consumed any caloric beverages for at least 8 hours. This measurement assesses how well the body regulates blood sugar and is used in diagnosing and monitoring diabetes and prediabetes. Normal fasting glucose levels typically range between 70 and 99 mg/dL; levels above this range may indicate insulin resistance or diabetes. 

Fermented Foods

Foods that have been transformed by microorganisms such as bacteria, yeast, or fungi through a fermentation process. Fermentation not only preserves food but also increases the availability of vitamins, minerals, and beneficial probiotics, supporting gut health by promoting a balanced microbiome, improving digestion, and boosting immune function. Yogurt, sauerkraut, kimchi, kefir, and miso are all fermented foods. 

Fibrinogen

A soluble plasma protein produced by the liver that plays a role in blood clotting. Elevated levels of fibrinogen can be a marker of inflammation and may be associated with an increased risk of cardiovascular diseases. 

Fibrinolytic Units (FU)

A measure of how effective a substance is at dissolving fibrin, a protein involved in blood clotting. Fibrinolytic units (FU) are used to quantify the activity of fibrinolytic agents, such as those used in treating conditions like in certain types of stroke or heart attack in which blood clots need to be broken down.

Fibromyalgia

A chronic condition characterized by widespread musculoskeletal pain, fatigue, sleep disturbances, and often cognitive issues such as difficulty concentrating ("fibro fog"). The cause of fibromyalgia involves a combination of genetic, environmental, and neurobiological factors that affect pain processing and regulation. Management typically includes a combination of medication, physical therapy, lifestyle changes, and stress management techniques.  

Folate (Vitamin B9)

A water-soluble B vitamin essential for DNA synthesis, repair, and cellular division. It plays a role in the formation of red blood cells and the prevention of certain birth defects and anemia. Folate is found in leafy greens, legumes, and citrus fruits, or in synthetic form as folic acid added to fortified foods and supplements. 

Folic Acid

The synthetic form of folate, a water-soluble B vitamin (vitamin B9) used in dietary supplements and fortified foods. It is crucial for DNA synthesis, cell division, and the formation of red blood cells. Folic acid is particularly important for pregnant women, as it helps prevent neural tube defects in the developing fetus. Folic acid is often used to ensure adequate intake and support health, especially in populations at risk of deficiency.

Food Allergy

An immune system response to a specific protein in a food that the body mistakenly identifies as harmful. When consumed the offending food triggers the immune system to release chemicals like histamine, leading to symptoms that can range from mild (hives or itching) to severe (difficulty breathing or anaphylaxis). Common food allergens include peanuts, tree nuts, milk, eggs, soy, wheat, fish, and shellfish. Managing food allergies involves avoiding the allergenic foods and being prepared with emergency medications, such as epinephrine, in case of accidental exposure.

Food Sensitivities / Intolerance

Adverse reactions to certain foods that do not involve the immune system, unlike food allergies. These reactions can cause symptoms such as digestive issues (bloating, gas, diarrhea), headaches, or fatigue. Common examples include lactose intolerance and gluten sensitivity, where individuals experience symptoms similar to celiac disease but without the autoimmune response. Management involves identifying and avoiding the offending foods to alleviate symptoms and improve quality of life. 

Food-Induced Autoimmune Disease

When the consumption of certain foods triggers or exacerbates an autoimmune response, leading the immune system to mistakenly attack the body's own tissues. In these conditions, specific food proteins mimic or interact with body tissues, causing immune system activation and inflammation. Examples include Celiac Disease and Autoimmune Thyroiditis. Managing these conditions typically involves identifying and avoiding trigger foods while working with healthcare providers to manage symptoms and reduce inflammation. 

Food-Mood Diary

A tool used to track and analyze the relationship between dietary intake and mood and energy fluctuations. By recording what you eat and drink, along with noting mood changes, stress levels, and other relevant factors, you can identify patterns or correlations between specific foods and emotional or psychological states. 

Free Radicals

Highly reactive molecules or atoms with unpaired electrons, which can cause oxidative damage to cells, proteins, and DNA. They are generated through normal metabolic processes, environmental factors such as pollution, radiation, and smoking, or during inflammatory responses. Oxidative stress from free radicals contributes to aging, chronic diseases, and various health conditions. Antioxidants, found in fruits, vegetables, and other foods, help neutralize free radicals and mitigate their potential harmful effects. 

Functional Hypoglycemia (see also Hypoglycemia)

A condition where blood sugar levels drop below normal in response to excessive insulin production or rapid glucose metabolism, leading to symptoms like dizziness, irritability, and fatigue. It often occurs after meals high in refined carbohydrates and can be managed by eating balanced meals with complex carbohydrates and protein.