The Link Between Food and Mental Health

While there is no denying feeling hungry tarnishes the brain's focus and mental clarity, research strengthens the importance of consuming nutritious foods for mental health.

Food as medicine should be used for a lot more than just improving physical health and treating illnesses. Diet and mental health have been connected in a large body of studies, and weakening its relevance can tarnish the brain's vitality.

The Relationship Between Diet and Mental Health

To maintain and increase its power, clarity, and general health, the brain requires enough food. Unfortunately, in the Americanized food supply and society, the brain's nutrients are taken away, leaving a heavy eating habit of simple sweets, processed carbohydrates, and vegetable oils.

The relationship between eating habits and depression was explored in research published in the British Journal of Psychiatry. Researchers studied almost 3,500 middle-aged people and discovered that those who ate a diet rich in vegetables, fruits, and fish had lower rates of sadness than those who ate a diet heavy in sweetened beverages.

Recommended Foods for Mental Health

Overall, the solution to boosting brain health with food relies on going back to basics and for naturally colorful foods.

So rather than going for boxed products prepared in large manufacturing plants, incorporate more wholesome and colorful foods, including whole grains, fresh fruits and veggies, lean and plant-based proteins, and healthy fat sources.

Furthermore, the following nutrients have been regularly studied and advocated for their renowned implications on mental health:

Antioxidants

Sourced from: A wide variety of food-based substances such as beta-carotene (apricots, carrots, and sweet potatoes), lutein (eggs and green, leafy veggies), lycopene (grapefruit, tomatoes, and watermelon), polyphenols (coffee, dark chocolate, and tea), resveratrol (blueberries, grapes, and red wine), vitamin C (bell peppers, citrus fruits, and strawberries) and vitamin E (almonds, peanuts, sunflower seeds, and corresponding nut and seed kinds of butter)

Simply put, antioxidants are compounds that protect cells from damage. Foods supplying antioxidants have been shown to prevent age-related neurodegenerations and the resulting cognitive and motor function changes, including protecting against dementia and depression.

Fiber

Sourced from: apples, berries, broccoli, green split peas, beans, lentils, almonds, and whole grains such as wheat and oats

Fiber works multifactorial for promoting mental health, including by reducing inflammation in the brain and stabilizing blood sugars for mood regulation. Furthermore, diets low in fiber have been linked to higher rates of depression and suicide.

Folate

Sourced from: beef liver, spinach, broccoli, asparagus, black-eyed peas, and fortified breakfast cereals

Folate is critical for making DNA and neurotransmitters and being absolutely critical for the proper formation of the nervous system during development. Furthermore, folate deficiency is associated with depression and dementia.

Iodine

Sourced from: milk and dairy products, fish, shellfish, meat, poultry, and eggs

Iodine is required for optimal thyroid function and proper brain and nerve development and formation. Furthermore, the Linus Pauling Institute indicates iodine deficiency is recognized as the most common cause of preventable brain damage in the world.

Omega-3 Fatty Acids

Sourced from: fatty fish (especially halibut, salmon, and tuna), flaxseed, walnuts, and grass-fed beef

Omega-3 fatty acids have a prominent role in brain health and may even treat and manage various mental disorders, including depression and bipolar disorder. Researchers have found cultures that eat foods with high levels of omega-3s also have lower levels of depression.

In addition to mental health promotion, omega-3s may protect the brain against Alzheimer’s disease and dementia, mostly by protecting the brain cells against harmful damage. Brain cells with heightened levels of omega-3s are suggested to improve and maintain learning and memory in adults.

Vitamin B12

Sources from: meat and meat products, fish and shellfish, milk and dairy products, and fortified ready-to-eat cereals and plant-based milk

Also known as cobalamin, vitamin B12 is recognized as an energy powerhouse, helping to make DNA, nerves, and blood cell functions imperative for keeping a healthy brain and strong immune system.

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