In the quest for better mental health, we often focus on therapy, medication, and self-care routines like better sleep, exercise, and meditation. Having a wider management plan for positive mental health is critical, but one important factor that is often overlooked is nutrition.
When busy, stressed, or sad, a balanced diet is often the first area to be compromised. Emerging research uncovers a deep connection between diet and mental health, suggesting that your dietary choices can promote recovery from depressive disorders and may even help to prevent them.
Food can’t control external factors, and diet is just one small piece of the mental health puzzle. However, it can play a significant role in our brain function, mood, and overall mental wellbeing:
Key Nutrients for Mental Wellbeing
Research is ongoing regarding the role between specific nutrients and depression, but here are a few of the key players:
| Nutrient | Role in Mental Wellbeing | Sources |
|---|---|---|
| Iron | Vital for haemoglobin, which carries oxygen in the blood. Deficiency affects cognition. | Red meat, poultry, fish (heme iron), beans, leafy greens, fortified cereals (non-heme iron). |
| Omega-3 Fatty Acids | It is important for brain function and reducing low mood/anxiety. | Oily fish, walnuts, chia seeds, flax seeds, fish oil/algae supplements. |
| B Vitamins | Support neurotransmitter production (serotonin, dopamine) to regulate mood. Deficiencies linked to depression. | Leafy greens, eggs, whole grains. |
| Selenium | Antioxidant that protects from oxidative stress. Low levels are linked to depression and fatigue. | Brazil nuts, eggs, tuna, chicken, seeds, wholemeal bread. |
| Magnesium | It helps reduce stress and anxiety and promotes sleep. Deficiency is common. | Nuts, seeds, dark chocolate, whole grains, leafy greens, Epsom salts. |
| Probiotics & Prebiotics | Support gut health, which influences mental state. | Yogurt, kefir (probiotics), bananas, onions, garlic (prebiotics). |
| Tryptophan | Converts to serotonin, the “feel-good” chemical. | Turkey, chicken, fish, cottage cheese, bananas, eggs, nuts, starchy foods like rice and oats. |
The Impact of Processed and High Sugar Foods
Diets high in processed foods, trans fats, and added sugars have been linked to increased rates of depression and anxiety. These foods may worsen inflammation, blood sugar spikes, and disruptions in neurotransmitter function, all of which can negatively affect mood and mental clarity. However, rigid expectations around food can spike anxiety around food and worsen mental health more than any single food or ingredient. It doesn’t matter how many ‘happy foods’ you eat if you are restricting your food intake, fearful of ever consuming certain foods, or feel guilty whenever you eat something you perceive to be unhealthy. If you want to optimise your emotional wellbeing, you cannot ignore the enjoyment factor regarding food.
Mindful Eating
Mindful eating is the practice of being fully attentive to your food, feelings, hunger, and satiety cues. Eating mindfully can help you to enjoy a wide variety of foods without restricting yourself OR overconsuming.
How to eat mindfully:
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