Nutritions Effect on Mental Health

Proper nutrition is extremely important for not only maintaining physical health but also our mental health as well. Many research articles have talked about the positive impact that nutrition can have on our lives, from our mood, cognition to our overall well-being. In this article, we will list the various ways in which healthy nutrition can benefit mental health, and how it can do so.

1. Boosts Mood and Reduces StressIn a study done by Mostafa Khosravi and Alireza Ghorbani titled “Investigating the Role of Traditional Nutrition in the Mental and Social Health of Adolescents,” they found that 19 percent of changes in social health and 25 percent of changes in social health can be explained by nutrition. They were able to come to this conclusion by sampling 290 individuals in North Khorasan using a multi-question health questionnaire, statistical software, and statistical analysis tests such as the Spearman correlation test, multivariate regression test, and one-way analysis of variance. From this, we can see the high percentage that nutrition can affect our daily lives. However, healthy nutrition is quite subjective to many, so below are some foods that can support brain function and how they do so:

Fruits, Vegetables, and Whole Grains- These foods are high in vitamins and minerals that support brain function and help regulate mood. 

Omega3 Fatty Acids- Foods rich in Omega 3 fatty acids such as salmon can also have a positive effect on mood and reduce the symptoms of depression and anxiety.

2. Improves Cognitive Function- The brain is an energy-intensive organ that requires a steady supply of nutrients to function properly. A diet rich in fruits, vegetables, whole grains, and lean protein provides the brain with the nutrients it needs to function at its best. In particular, foods rich in antioxidants and B vitamins, such as berries and leafy greens, can help protect the brain from oxidative stress and improve cognitive function.

3. Enhances Sleep QualityWhile this may not be a direct effect of nutrition on mental health, it is an indirect way to improve mental health. Getting enough sleep is important for overall health, but what we eat can affect the quality of our sleep. For instance, foods that are high in sugar and caffeine can disrupt sleep, while foods rich in tryptophan, such as turkey, can promote the production of the sleep hormone melatonin. 

4. Supports Gut HealthOur gut microbiome is something we pay little attention to. The gut microbiome is home to trillions of bacteria that all play a role in the digestion of food, while also playing a role in regulating mood, cognition, and behavior. Taking probiotic supplements can help incorporate new healthy bacteria in the gut, along with a diet that is rich in fiber, prebiotics, and probiotics such as yogurts and fermented foods.

5. Boosts Energy LevelsA diet that is high in processed sugars or carbohydrates can cause blood sugar spikes and crashes throughout the day. By eating a diet rich in whole foods, fruits, vegetables, lean protein, and healthy fats, we can provide the body with a steady source of energy and can help improve mental alertness and productivity.

Balanced nutrition is one of the first ways that we can help improve our minds and bodies. One’s diet does not have to change overnight, as this can be adjusted over a long period of time; Progression is the important key here. Making simple changes to our diet can profoundly impact our mental health, and it's never too late to start making healthier choices.