The Role of Diet in Mental Health

The foods we consume provide essential nutrients that our brains need to function optimally. Conversely, a poor diet can contribute to the development and exacerbation of mental health disorders.  You’ve all heard the term a “good balanced diet”, well what does that mean?  The body requires a vast array of nutrients and minerals to maintain good health (both physical and mental) and eating a large cross section of foods assists in maintaining a healthy body and mind.  Listed below are some of the key nutrients identified as being good for mental health:

Key Nutrients for Mental Health

1. Omega-3 Fatty Acids

   Found in fatty fish, flaxseeds, and walnuts, omega-3 fatty acids are essential for brain health. They contribute to the structure of brain cells and have anti-inflammatory properties. Studies have shown that omega-3 supplementation can help alleviate symptoms of depression and anxiety.

2. B Vitamins

   B vitamins, particularly B6, B9 (folate), and B12, are vital for brain health. They help produce neurotransmitters like serotonin and dopamine, which regulate mood. A deficiency in these vitamins has been linked to increased risk of depression and cognitive decline.

3. Vitamin D

   Known as the "sunshine vitamin," vitamin D is crucial for mental health. Low levels of vitamin D are associated with mood disorders, including depression and seasonal affective disorder (SAD). Sun exposure and foods like fatty fish, and egg yolks can help maintain adequate vitamin D levels.

4. Antioxidants

   Vitamins C and E, found in fruits, vegetables, nuts, and seeds, have antioxidant properties that protect brain cells from oxidative stress. This protection can reduce the risk of neurodegenerative diseases and improve mood.

5. Amino Acids

   Amino acids, the building blocks of protein, are necessary for the production of neurotransmitters. Tryptophan, for example, is a precursor to serotonin. Including protein-rich foods like meat, dairy, beans, and lentils in your diet can support mental health.

6. Magnesium

   Magnesium is an essential mineral that plays an important role in hundreds of your bodily functions.  From Psychology today article “Magnesium is an old home remedy for all that ails you, including "anxiety, apathy, depression, headaches, insecurity, irritability, restlessness, talkativeness, and sulkiness." In 1968, Wacker and Parisi reported that magnesium deficiency could cause depression, behavioural disturbances, headaches, muscle cramps, seizures, ataxia, psychosis, and irritability — all reversible with magnesium repletion.”

 Mechanisms Linking Diet to Mental Health

Below we look at the ways in which diet impacts mental health

1. Nutrient Deficiencies

   Deficiencies in key nutrients, such as vitamins, minerals, and fatty acids, can impair brain function and lead to mental health problems. For example, low levels of B vitamins, particularly B12 and folate, are associated with depression and cognitive decline.

2. Neurotransmitter Production

   Certain nutrients are precursors to neurotransmitters, which are chemicals that transmit signals in the brain. For instance, tryptophan, an amino acid found in various foods, is a precursor to serotonin, a neurotransmitter that regulates mood. A diet lacking in these essential nutrients can disrupt neurotransmitter balance and contribute to mood disorders.

3. Gut-Brain Axis

   The gut-brain axis is a complex communication network linking the gastrointestinal tract and the central nervous system. A healthy gut microbiome supports this axis, influencing mood and cognitive functions. Diets rich in fibre, probiotics, and prebiotics promote a healthy gut microbiome, which in turn supports mental health.

4. Inflammation and Oxidative Stress

   Conversely, a poor gut microbiome can cause chronic inflammation and oxidative stress are linked to several mental health conditions, including depression and anxiety. Diets high in antioxidants, such as those found in fruits and vegetables, help reduce inflammation and oxidative stress, protecting brain cells from damage.

5. Blood Sugar Regulation

   Fluctuations in blood sugar levels can affect mood and energy levels. Diets high in refined sugars and carbohydrates can cause rapid spikes and drops in blood sugar, leading to irritability and mood swings – you’ve heard of the term “Hangry”, it relates to the body’s reaction to low blood sugar i.e. feeling angry and edgy when hungry. A balanced diet with complex carbohydrates, protein, and healthy fats helps maintain stable blood sugar levels.

Practical Dietary Recommendations for Mental Health

1. Eat a Variety of Whole Foods

   Incorporate a wide range of whole foods (food that is unaltered from how it was grown i.e. whole. Whole foods have little or no processing i.e. fruits, vegetables, whole grains, lean proteins, and healthy fats into your diet. These foods provide essential nutrients that support brain health.

2. Limit Processed Foods and Sugars

   Reduce consumption of processed foods, sugary snacks, and sugary beverages. These foods can lead to nutrient deficiencies and blood sugar imbalances, negatively impacting mental health. Hidden sugars - This is an area where the sugar demon can be hiding in the least expected places …. Recently I ate a shop bought salad dressing and it tasted sweet. On closer inspection of the bottle, it contained sugar! Beware

3. Include Omega-3 Fatty Acids

   Consume sources of omega-3 fatty acids, such as fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts. Omega-3s are crucial for brain function and have anti-inflammatory properties.

4. Maintain Hydration

   Drink plenty of water throughout the day. Dehydration can affect concentration, mood, and overall cognitive function.

5. Mindful Eating

   Practice mindful eating by paying attention to hunger and fullness cues, eating slowly, and savouring your meals. Mindful eating can improve your relationship with food and promote better mental health.

Note that as we age our hormones change and these changes play a part in mental health (e.g. menopause). Work in this area indicates a strong link between diet and menopause symptoms that further support the importance of diet in our lives.

 Disclaimer: This article is about the potential nutritional impacts on mental health, it is NOT nutritional advice.  If you wish to consult a Nutritionist, Lilac Pearl recommends Natasha Hodge (natashaiswideeyed.com).