Eating well is an important factor in maintaining good mental health. Studies have shown that a healthy diet of nutritious and whole foods can help improve mood, reduce stress levels, boost energy and cognitive function, aid in the management of mental health issues like depression and anxiety, reduce the risk for developing certain diseases, and increase overall feelings of wellbeing.
One recent study published by Harvard Medical School sheds light on how proper nutrition can protect us from mental illnesses. Published in 2018, the study concluded that people who ate diets higher in processed foods had a 58% greater chance of developing depression compared to people who ate more fruits and vegetables every day.
Certain foods have been linked to improved moods because they contain specific nutrients needed for optimal brain functioning:
- B-complex vitamins are necessary for energy production and metabolism; you can find them in whole grains like wheat germ or brown rice, legumes like chickpeas or lentils; dark green vegetables such as spinach or kale; eggs; nuts & seeds; dairy products such as yogurt & cheese; seafood including salmon & oysters
- Iron helps deliver oxygen throughout the body—you can find it spinach & other leafy greens, pumpkin seeds & sesame seeds
- Magnesium plays an important role in regulating stress levels—it’s found avocado & bananas
- Omega-3 fatty acids help with memory formation—they’re present walnuts & flaxseeds
- Zinc has been shown to be particularly helpful with depression symptoms—you can get it from shellfish like crab & shrimp plus fortified cereals
In addition to eating a balanced diet filled with fresh produce and whole grains whenever possible, there are other ways to support your mental health through food consumption:
- Get enough essential fatty acids – healthy fats found mostly in fish (like salmon or tuna), nuts (such as walnuts), seeds (like flaxseeds), avocados–which are important for brain function.
- Reduce sugar intake – eating too much sugar is linked to poor concentration & decision-making.
- Increase fiber intake – fiber helps slow down digestion which helps balance blood sugar levels & mood swings.
- Eat fermented foods – such as yogurt or kimchi which promote beneficial bacteria growth in our guts & may have an effect on our brains.
- Drink plenty of water throughout the day – dehydration has been linked to fatigue & irritability.
Also be sure you’re getting enough Vitamins B12 & D3–both are necessary for proper nerve functioning. A lack of either one can cause changes in our sleep patterns or even cause depressive episodes over time if left unchecked.
For more tips on how your diet affects your mental health check-out this blog post by Dr. Megan Jones Bell where she outlines steps you can take towards improving both physical & psychological wellbeing through food choices: http://www.meganjonesbellblog .com/eating-for-mental-health/.
