It is no secret that what we eat affects our physical health, but what we eat can also play a role in our mental health. Research shows that the foods we choose to eat can have either a positive or negative impact on our mood and brain function.

The brain, like all the other organs in our bodies, needs essential nutrients to function. These nutrients help maintain healthy levels of chemicals that regulate brain function and affect our mood. The brain is also linked to our gut health. Bacteria that live in the gut can have an impact on brain functioning and emotional regulation. A balanced diet can help support good gut bacteria, potentially reducing mental health symptoms.

So, what can you eat to support a healthier mind and better mood?

Studies have linked several nutrients to improvements in mental health conditions such as depression and anxiety. These nutrients include omega-3 fatty acids found in fish, as well as many vitamins, minerals, and antioxidants found in fruits and vegetables. One study reported a significant reduction in anxiety and depression symptoms after participants ate a Mediterranean diet for 3 months. Because a variety of nutrients are required for optimal brain functioning, improving the whole diet is likely to have a greater impact than supplementing a single nutrient alone. Food choices that support mental health include:

  • Vegetables
  • Fruits
  • Nuts
  • Seeds
  • Olives
  • Legumes
  • Wholegrains
  • Extra virgin olive oil
  • Fish and other lean proteins

Studies have linked poor dietary choices to an increased risk for symptoms of depression and anxiety. Foods to avoid include:

  • Sweetened drinks
  • Fried foods
  • Processed meats
  • Refined grains
  • Baked good – particularly sweets

Like everything else in life, moderation is key. You do not have to deprive yourself of every sweet treat or fried food, but overconsumption of unhealthy foods can increase the risk of mental health challenges. Eating a balanced, nutrient-rich diet is a powerful tool for supporting your mental well-being. Fueling your body with the right foods also fuels your mind! The next time you reach for a snack or plan a meal, think about what impact it could have on your mental health.

 

References

Gheonea, T. C., Oancea, C., Mititelu, M., Lupu, E. C., Ionita-Mindrican, C., & Rogoveanu, I. (2023). Nutrition and mental well-being: Exploring connections and holistic approaches. Journal of Clinical Medicine, 12(22), 7180. https://doi.org/10.3390/jcm12227180

Grajek, M., Kyupa-Kotara, K., Bialek-Dratwa, A., Sobczky, K., Grot, M., Kowalski, O., & Staskiewicz, W. (2022). Nutrition and mental health: A review of current knowledge about the impact of diet on mental health. Frontiers in Nutrition, 9, 943998. https://doi.org/10.3389/fnut.2022.943998

O’Neil, A., Jacka, F., & Berk, M. (2022). The role of nutrition in mental and brain health across the life course. Psychiatric Annals, 52(2), 47-48.

Parletta, N., Zarnowiecki, D., Cho, J., Wilson, A., Bogomolova, S., Villani, A., Itsiopoulos, C., Niyonsenga, T., Blunden, S., Meyer, B., Segal, L., Baune, B. T., & O’Dea, K. (2019). A Mediterranean-style dietary intervention supplemented with fish oil improves diet quality and mental health in people with depression: A randomized controlled trial (HELFIMED). Nutritional Neuroscience, 22(7), 474-487. https://doi.org/10.1080/1028415X.2017.1411320