Nutrition & Mental Health: importance, role and benefits

There’s a reason why we use the phrase “you are what you eat”. Our brain is a complex system of nerves that connects every cell and tissue of our body. It also controls thought, memory, movement, breathing, vision, and even our hunger and satiety queues. It is active 24/7, and for it to be able to function properly, we have to provide it with the right amount of energy and nutrients.

Steps to take care of yourself and your mental health include: eating a balanced dietary pattern, staying hydrated, getting adequate sleep, and being physically active. It is known that a high therapeutic potential is seen in the diet, physical activity, use of psychobiotics, and consumption of antioxidants and that some nutritional interventions have psycho-protective potential (Grajek et al., 2022). Let's see why and how.

How diet and nutrition affect mental health and well-being

An unhealthy dietary pattern has been shown to precede the onset of psychiatric symptoms and is also a risk factor for developing obesity, diabetes, and cardiovascular conditions, among others. At the same time, these conditions are risk factors and are comorbid with Alzheimer's Disease, depression, anxiety, and other psychiatric disorders. For example, Owen & Corfe (2017) tells us that the more one eats a Western or highly processed diet, the more one is at risk for developing psychiatric symptoms compared to a Mediterranean-style diet that protects better from developing mental disorders.

Food intake and mental health in adults

Higher levels of optimism and self-efficacy, as well as reduced levels of psychological distress, ambiguity, cancer fatalism, and protection against depressive symptoms, are associated with an adequate food intake in adults, especially a high intake of fruits and vegetables (Głąbska et al., 2020).

Also, Firth and colleagues (2020) indicate that improving the diet may help physical and mental health. Thus we can infer that good nutrition promotes longevity and helps our cognitive functioning and mood.

Food intake and mental health in children

Paying attention to a good diet should start very early in the lifespan. The relationship between dietary patterns and mental health in youths is important. Suboptimal dietary patterns and physical inactivity among children can put them at risk for overweight, obesity, and having other chronic diseases later in life. According to the 2020-2025 Dietary Guidelines for Americans, psychological (e.g., anxiety, depression) and social concerns like bullying and weight stigma are more likely in children who are overweight or obese.

The literature is limited, and therefore it is difficult to infer causality. However, associations have been found between unhealthy dietary patterns and worse mental health in childhood or adolescence (O'Neil et al.,2014). For example, they found that a poor-quality diet (one that lacks nutrient-dense foods) may lead to nutrient deficiencies associated with mental health issues. Also, they mentioned an existing relationship between food intake and depression, low mood, anxiety, and brain development. Remember that adequate brain development is necessary for good cognitive development: memory skills, attention, concentration, learning, and general brain and body functioning from an early age.

In another study, it was found that children with poor mental health are more likely to consume calorie-dense but nutrient-poor foods compared to their children with good mental health; therefore, they concluded that intake of such foods might also contribute to worse physical health as these children mature (Banta et al., 2013). As a general recommendation, the current Dietary Guidelines for Americans recommend making healthy shifts to empower youth to eat more nutrient-dense food choices that would follow them through every stage of their lives.

Foods that promote mental health

Glucose, the sugar found in our blood, is the main metabolic fuel for our brain. We get glucose from carbohydrates in our diet. Not all carbohydrates are created equal, and for our brain, we want only the best. Complex carbohydrates are rich in vitamins, minerals, and other health benefits to our bodies, such as dietary fiber for a healthy gut, sustained energy due to slower digestion, minimal impact on insulin levels, offer more satiety when eaten, and, you guessed it, fuel for our brain. We find complex carbohydrates in whole grains, beans, legumes, fresh fruits, and vegetables.

Another important nutrient for brain health is fat. Did you know that our brain is approximately 60% fat? (Chang, et. al., 2009) Essential fatty acids have been studied for their health benefits to the body. The word essential means our bodies can't make them; we have to add them through food. To promote mental health, foods like olive oil, nuts, seeds, fatty fish, and avocados all provide healthy fats that will boost brain health. Lean proteins are also important. These can come from poultry, fish, seeds, soybeans, and eggs. Last but not least, fruits and vegetables, particularly berries, for their antioxidant properties and green leafy vegetables.

Tips for incorporating these foods:

Here are some tips for incorporating some of these foods into your diet. Keep in mind that small steps will lead to great results in the long run.

1. Plan ahead; make grocery lists and make simple recipes throughout the week that will make use of all of the ingredients bought. Buy in bulk if available and store for later use (bread can freeze well if stored well).

2. It doesn’t all have to be fresh. Try frozen berries or spinach, canned fruit in water or 100% juice, and canned vegetables labeled low sodium or "no salt added".

3. Canned beans are a great way to get the iron, fiber, and protein your body needs without spending too much prep time (make sure to rinse them thoroughly before eating).

4. Minimize take-outs or eating out throughout the week. Not only will you spend more, but you will also have less control over the ingredients and quality of the foods you eat.

5. Drink plenty of water or water infused with fruits and herbs for proper hydration.

Foods to avoid for better mental health

Avoiding high amounts of these foods may help improve mental health and overall well-being:

• Simple carbohydrates (white bread, pastries, crackers, bagels, white rice). These foods create spikes in blood sugar and are easier to metabolize, which in turn will make you want to eat more.

• Ultra-processed foods (ice cream, chips, candies, instant soups, and sugary breakfast cereals). Many of these foods contain artificial ingredients, excess sodium, added sugars, nitrates, and trans or saturated fats.

• Added sugars (carbonated drinks, fruit-flavored yogurt, fruit drinks). These are especially present in many snacks and beverages offered to youth.

• Fried foods: these may contain too much-saturated fat, also negatively impacting cardiovascular health in the long run.

Strategies for reducing consumption of these foods You cannot expect to change a lifetime of certain habits for new ones overnight; that is why we mention that changes are made gradually. However, the following strategies can be of great help.

1. First, follow the tips for incorporating foods that promote mental health mentioned before (that, by the way, they promote physical health, too!).

2. Allow yourself a day now and then to treat yourself. The idea is not that the process is tedious or punitive but instead that the focus is on reducing. Remember that extremes are not good.

3. Check the ingredients on the labels. The ingredient list is written in descending order, meaning the ingredients used in greater amounts are listed first.

4. Be creative when cooking and preparing your meals or snacks.

5. Remember that eating healthier doesn't mean not enjoying food or eating!

Addressing common mental health conditions through nutrition

How diet can help with anxiety and depression

Lifestyle changes are an important aspect to consider when treating common mental health conditions combined with other multidisciplinary approaches. The best thing you can do for your body is to eat a well-balanced diet (including all five food groups), drink water to stay hydrated, do regular physical activity, and rest/ sleep. Aim for 150 minutes of physical activity a week (do activities you would typically enjoy; it doesn’t have to be just going to the gym).

Conclusion

While research in this area is still limited, what we do know is that the body needs a variety of foods to maintain important body and metabolic functions. Just like a car or any machinery requires care, regular checkups, and maintenance, our body needs us to take care of it. It is the only one we have; it is our tool to succeed and achieve everything we want and set out to do. Therefore, it is important to always talk with your doctor and nutritionist. We also encourage you to seek professional help for any mental health concerns. Prevention is key; stay healthy!

References

Banta, J. E., Khoie-Mayer, R. N., Somaiya, C. K., McKinney, O., & Segovia-Siapco, G. (2013). Mental health and food consumption among California children 5–11 years of age. Nutrition and health, 22(3-4), 237-253.

Chang, C. Y., Ke, D. S., & Chen, J. Y. (2009). Essential fatty acids and human brain. Acta neurologica Taiwanica, 18(4), 231–241.

Firth, J., Gangwisch, J. E., Borsini, A., Wootton, R. E., & Mayer, E. A. (2020). Food and mood: how do diet and nutrition affect mental wellbeing?. BMJ, 369. doi:10.1136/bmj.m2382

Głąbska, D., Guzek, D., Groele, B., & Gutkowska, K. (2020). Fruit and Vegetable Intake and Mental Health in Adults: A Systematic Review. Nutrients, 12(1), 115. https://doi.org/10.3390/nu12010115

Grajek, M., Krupa-Kotara, K., Białek-Dratwa, A., Sobczyk, K., Grot, M., Kowalski, O., & Staśkiewicz, 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., Quirk, S. E., Housden, S., Brennan, S. L., Williams, L. J., Pasco, J. A., Berk, M., & Jacka, F. N. (2014). Relationship between diet and mental health in children and adolescents: a systematic review. American journal of public health, 104(10), e31–e42. https://doi.org/10.2105/AJPH.2014.302110

Owen, L., & Corfe, B. (2017). The role of diet and nutrition on mental health and wellbeing. The Proceedings of the Nutrition Society, 76(4), 425–426. https://doi.org/10.1017/S0029665117001057

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020.