Introduction

The intergeneration between diet and mental health is coming into play as much research unfolds about the powerful effects that a way of eating has on emotions, thoughts, and emotion well-being. The old saying “you are what you eat” makes more sense than ever in light of the effect your diet likely has on mental health. There are an almost infinite number of ways that food and mood can be linked, but you will learn about the basics: how certain essential nutrients affect our even keel or lack thereof and why processed foods wreak havoc with your mental state.  

Nutrients and Mental Health

Nutrition: Diet an incredibly essential as one must in be correct shape, mentally to have stable set of emotion. Some nutrients can then be building blocks of neurotransmitters, hormones; and other crucial brain chemicals that affect mood or cognition. Omega-3 Fatty Acids

• High in: Fatty fish (salmon), flaxseeds, walnuts
• Ideal for: Supporting brain cell structure and neurotransmitter functioning
• Impact: Reduce depression and anxiety symptoms

Magnesium

• Found in: Leafy greens, nuts and seeds, whole grains
• Benefit: Controls neurotransmitters (mood-regulating chemicals) like serotonin
• Consequence: Deficiency associated with a higher prevalence of depression and anxiety

B Vitamins (Folate and B12)

• Found in: Leafy greens, legumes, eggs, and meat
• Pros: Needed for the production of serotonin (the ‘feel-good’ hormone)
• Consequences: May contribute to mood changes, increased risk of depression

 

The Impact of Processed Foods

Processed foods have the opposite effect on mental health compared to essential nutrients. Dangers of Processed Foods Contains processed sugars, unhealthy fats, and lack of additives Associated with higher depressive and anxiety symptom severity Causes explosions of sugar in the blood followed by slowing down, leading to:

• Irritability
• Fatigue
• Mood swings

Nutrient Deficiency Processed foods lack essential nutrients (Omega-3s, magnesium, B vitamins) resulting in:

• Neurotransmitter imbalances
• Exacerbated mood disorders

Inflammation Such foods not only aggravate inflammation in the body but also influence brain health by promoting systemic inflammation through the production of trans and saturated fats. Insulin resistance is also a well-known risk factor for chronic inflammation and depression.

Gut Microbiome Disruption

Process of Gut Microbiome Disruption: Processed foods are able to disrupt gut bacteria that serve us and contribute more to the proliferation of pathogenic species. A balanced composition of gut microbiota is also vital for the synthesis of neurotransmitters, mental health, and immune regulation. Make sure you eat your way to Happiness! Dark Chocolate

• Key Ingredients: Endorphins (compounds in the brain that reduce stress naturally)
• Pros: Feelings of happiness grow; symptoms of depression decrease.

Fermented Foods

• Fermented foods: Yogurt, kimchi, and sauerkraut
• Benefit: Good source of probiotics for a healthy gut
• Scope: Lessens depressive and manic symptoms; fewer anxiety symptoms

Leafy greens, berries, and nuts

• Leafy Greens: (spinach, kale) and other vegetables are full of vitamins, minerals, and antioxidants that improve brain health.
• Berries: (e.g., blueberries) high in antioxidants; improve brain function and reduce depression
• Nuts (Almonds, Walnuts) = healthy fats + protein and fiber to balance blood sugar and mood

 

Conclusion

Your mood and mental health can be affected by the food you eat. Here is how you can do so by making a few, mindful choices in your diet.

• Improve mood
• Reduce stress
• Enhance overall well-being

Omega-3 fish oil, magnesium, and B-vitamins from a good diet support brain health and help avoid mood-related disorders by minimizing processed foods. Eat mood-boosting foods like dark chocolate, fermented food (like tempeh), leafy greens (kale and spinach), berries, and nuts to maintain a stable mind and emotional well-being.  

References

Impact of Processed Food