The Link Between Food and Mental Health

Impact of Nutrition on Mental Well-Being

How do we decode the link between food and mental health? You can understand this better when we tell you that your gastrointestinal tract is known as your second brain. The gastrointestinal tract is where almost 95% of serotonin is produced. Serotonin is a neurotransmitter responsible for mood swings and happiness. The more serotonin in your body, the less depressed you feel.

The Gut-Brain Connection

When you feel mentally disturbed, you feel nauseous and discomfort in your stomach as well. This is because your gut and brain are closely related to each other. Understanding this connection is critical to knowing the link between food and mental health.

• During moments of fear or anxiety, you will notice a disturbance in your bowel movements. Diarrhoea, digestive disorders, and abdominal cramps are the common symptoms you experience when you are stressed.

• Your psychological feelings (good and bad) can affect the functioning of your gastrointestinal tract.

• The tolerance to pain is low in people with poor gut health. Hence, even normal abdominal pain appears to be severe for people who are stressed or anxious.

Nutrients Essential for Mental Health

How do you include the right foods in your diet to boost your mental health? The key is to look for the following nutrients in the foods you eat. These nutrients rightly represent the link between food and mental health.

• Omega 3 fatty acids –

Essential fatty acids like omega-3 can keep symptoms of depression and anxiety at bay. They are also known to bring about positivity in your mind.

• Essential Vitamins –

◦ Vitamin B12 – Aids in improving the production of serotonin.

◦ Vitamin B – Gives the necessary energy to the brain to produce new cells.

◦ Vitamin C – Helps in the production, protection, and maintenance of neurons in the brain to keep your mind healthy.

◦ Vitamin D – Reduces the risk of memory loss by aiding the production of new brain cells.

◦ Vitamin E – This essential vitamin is a fat-soluble antioxidant which must be a part of your daily dietary regimen. Antioxidants are essential to protect brain cells against the oxidative stress caused by free radicals.

• Choline –

Your body gets most of its choline from your diet. This nutrient improves memory, regulates mood swings, and enhances cognitive functions.

• Magnesium –

It is essential for regulating cortisol (also known as the stress hormone). Hence, it keeps you calm and relaxed mentally.

• Iron –

It provides oxygen to the brain and keeps you mentally active.

• Potassium –

It helps the central nervous system function properly and keeps symptoms of anxiety and depression at bay.

• Zinc –

It helps keep the brain’s DNA intact so it can carry out all cellular functions properly.

Foods That Boost Mental Health

Now that you have understood the link between food and mental health, it is time to know what type of foods you should consume daily to keep yourself mentally fit.

• Avocados –

These fruits are rich sources of healthy fats like lutein, folate, magnesium, and essential vitamins. All these help improve your brain’s power, concentration & memory and reduce mood swings.

• Yoghurt –

Probiotic yoghurt can improve gut health. Good gut health reduces the risk of stress and anxiety disorders.

• Leafy greens –

The folate and omega-3 fatty acids content in leafy greens helps to keep brain degeneration ailments like dementia at bay.

• Nuts and Whole Grains –

Soy, walnuts, cashews, chia seeds, and almonds are good sources of omega-3 fatty acids, magnesium, and phenylalanine. These ingredients keep the brain active, healthy, and relaxed at all times.

• Berries –

According to studies, most berries, like strawberries and blueberries, are excellent sources of antioxidants. These antioxidants can fight against symptoms of depression and keep you mentally fit.

Lifestyle Factors and Mental Health

Here are some lifestyle factors that will aid you in improving your mental wellness:

• Leading a physically active life (at least 30 minutes of walking every day)

• Eating healthy foods and slowly cutting down the habit of consuming junk foods

• Quitting smoking and drinking

• Being socially active

• Having a good sleep routine

Tips for a Balanced Diet for Mental Wellness

You have to ensure that you include one or some of the foods listed above in your diet every day to safeguard your mental wellness. You can follow these tips listed here to ensure your mental well-being:

• Eat nutritious food at regular intervals. Include colourful fruits, probiotic yoghurt, whole grains, beans, and vegetables in your daily dietary intake to get the right amount of essential vitamins and minerals your brain as well as body require to function properly.

• Do not skip breakfast, as it results in fatigue for the rest of the day, and one may experience ‘brain fog.’

• Maintain the right balance of fats and carbohydrates, but avoid trans fats and refined carbs. Hence, you must avoid packaged/processed foods.

• Ensure your meals have some amount of protein, as amino acids in protein regulate mood.

• Stay away from sugary beverages, fried and refined food, and excessive amounts of caffeine.