- Judith Akatugba
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It is said that you are literally what you consume. A growing body of research in nutritional psychiatry supports the idea that what you put into your body has a significant impact on your mental health, therefore it could be more appropriate to state that you feel what you eat.
According to studies, eating a balanced diet may help protect against mental health problems like stress, anxiety, and depression. Researchers have shown that those who consume a diet rich in fruits, vegetables, legumes, olive oil, and fish—commonly referred to as a Mediterranean diet—are less likely to suffer from depression. A 2017 study found that eating a lot of these meals may have a greater positive effect on mental health than social support, which is already recognized to be a psychological booster.
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What goes into your body has the potential to influence your brain in ways that aren’t always apparent. However, according to Felice Jacka, co-director of the Food and Mood Centre at Australia’s Deakin University and first author of the 2017 study, “humans are one highly complex, highly integrated system.” “The mind and the rest of the body…are always chatting.”
Physical exercise, regardless of its form, length, or intensity, has numerous positive effects on mental health, according to a large body of research. The World Health Organization and other prominent health organizations have recently come to recognize the importance of diet.
Long ago, Hippocrates recognized this. Massachusetts General Hospital’s director of nutritional and lifestyle psychiatry and author of Calm Your Mind with Food, Dr. Uma Naidoo, argues that he made the connection between the gut and the brain. Science in the modern era is finally making headway.
While the precise mechanisms by which diet affects psychological well-being remain unclear, the gut microbiota appears to play a critical role. According to Jacka, your digestive system is home to trillions of bacteria that interact with several other bodily systems while breaking down dietary components. In addition to supporting physical health, nutrient-dense foods also support beneficial gut bacteria, which in turn has many other benefits, including, according to some studies, improved mental well-being. A form of bacterium that is commonly found in yogurt and other foods was associated in a 2023 mouse study with reduced stress levels and, possibly, reduced risks of anxiety and depression. This was attributed to the bacteria’s capacity to modulate immune system components.
Additionally, the vagus nerve, which extends from the brainstem to the large intestine, provides a direct route for the gut to communicate with the brain. Intestinal microbes produce neurotransmitters that modulate mood, such as the feel-good chemical serotonin. After the digestive system releases them, the vagus nerve “functions like a two-way text messaging system that allows neurotransmitters to go back and forth, up and down, all the time,” as Naidoo puts it.
Dr. Drew Ramsey, an assistant clinical professor of psychiatry at Columbia University and author of Eat to Beat Depression and Anxiety, says that while the science isn’t settled, some researchers have even proposed that zinc—a mineral found in foods like oysters and nuts—may increase levels of a protein that promotes new brain growth. This, in turn, could lead to better cognitive function and mental health. In his words, “you’re giving your brain cells all the nutrients they need to grow and thrive” when you eat healthily.
If you want to be mentally healthy, Jacka isn’t going to tell you what to eat. However, she recommends a diet rich in plant-based foods like fruits, vegetables, nuts, legumes, herbs, and whole grains, while cutting back on ultra-processed items like packaged cookies, chips, and snacks.
Additionally, Ramsey stresses the significance of where and how you eat. A lot of individuals base their grocery lists mostly on what is easy to cook and inexpensive. But, he continues, the mind and soul can be nourished just as well as the body when one develops an emotional connection to food, whether through shopping at farmer’s markets and meeting the people who raise it or by taking it easy and enjoying meals with loved ones. “We can build community through our relationship with food,” Ramsey argues.
In order to improve your mood, here is a list of meals that research has shown to be effective.
Tips for a Healthy Mind: What to Eat
Eating seafood, nuts, and plant oils on a weekly basis can help relieve mood disorders including bipolar disorder and depression, according to some preliminary research on omega-3 fatty acids.
Cauliflower, broccoli, cabbage, and arugula are all examples of cruciferous vegetables. These greens include chemicals that suppress inflammation, which has been associated to many health problems, such as anxiety and sadness. One study from 2022 found that compared to those who ate less cruciferous vegetables, those who ate more had far lower levels of self-reported stress.
Yogurt, kimchi, and sauerkraut are just a few examples of fermented foods that are known to nourish your gut microorganisms and are incredibly effective in strengthening the link between your brain and body. According to certain studies, you can significantly lower your stress and depression symptoms by consuming two or three servings daily.
The use of some spices, such as cinnamon, saffron, turmeric, and black pepper, can have positive effects on both physical and mental health due to its high antioxidant content, anti-inflammatory properties, and metabolic enhancing properties. To enhance the flavor of your dish, Naidoo suggests using spices instead of salt or sugar.
Vegetables and beans: Consuming foods high in magnesium, such spinach, Swiss chard, and beans, may help alleviate anxiety, according to some studies.
