Nutrition for Mental Health
We are aware of the physical health benefits of eating a well-balanced diet for our physical health, but what if we could eat well for our mental health? There is growing research that indicates that eating the same foods that promote good physical health also facilitate good mental health. These include foods such as foods that are whole versus processed, diverse in vitamins and minerals, and contain enough fiber to help the digestive system effectively process what it takes in. On the other hand, according to recent data, diets that contain ultra processed foods with little to no nutritional variety have been shown to exacerbate depression and other mental health disorders (Lane, M. M., et al., Nutrients, Vol. 14, No. 13, 2022).
Researchers are taking this basic information and studying how different diets impact various mental disorders. “Depression is the most widely examined condition in this research, with studies showing that improved nutrition can help people with both nonclinical and clinical levels of the disorder. For example, a meta-analysis of 16 randomized controlled trials, mostly with samples of people who had nonclinical depression, found that dietary interventions significantly reduced depressive symptoms though they had less effect on anxiety, found Joseph Firth, PhD, of the University of Manchester in the United Kingdom, and colleagues” (Psychosomatic Medicine, Vol. 81, No. 3, 2019).
If our brain does not get the right nutrients our mental health can suffer, noted Bonnie Kaplan, PhD. “The brain uses nutrients to support the metabolic work of enzymes, the molecules that convert one chemical into another. Enzymes cannot do that work on their own: To perform their transformational feats, ‘they need an abundant supply of vitamins and minerals’ also known as cofactors,” Kaplan explained (American Psychological Association, (n.d.).
Kaplan continues to state, “take the example of serotonin, the ‘feel good’ neurotransmitter that is the target of many antidepressants. To manufacture this neurotransmitter naturally, the brain’s chemistry must undergo a complex chain of metabolic steps that depend on the presence of dozens of cofactors, including vitamin B1, riboflavin, copper, and calcium. That same general principle applies to the biochemical manufacturing process for all neurotransmitters, each of which needs its own set of specific cofactors to work efficiently” (American Psychological Association, (n.d.). Proper “feeding” of the brain leads to better mental health because the right fuel enables it to perform better all around. “Eating a healthy, whole-foods diet also reduces excessive inflammation in the body; enhances the activity of the mitochondria, which produce ATP (adenosine triphosphate), the compound that provides cells with energy; and helps the gut microbiome by feeding it healthy digestive microbes, which in turn reduce the number of unhealthy microbes. All these systems are linked to brain health and are therefore probably good for mental health as well,” Kaplan said.
Obviously, more research is needed, but the next time we have a meal or a snack, take an extra minute to feel how it affects you physically and mentally. We are all experts in our own lives, so we can be more aware of how certain foods make us feel overall.
Laura Cole, MSW, LCSW
References
American Psychological Association. (n.d.). That salad isn’t just good for your nutrition–it may help stave off depression. Monitor on Psychology. https://www.apa.org/monitor/2023/06/nutrition-for-mental-health-depression
Firth, Joseph PhD; Marx, Wolfgang PhD; Dash, Sarah PhD; Carney, Rebekah PhD; Teasdale, Scott B. PhD; Solmi, Marco MD; Stubbs, Brendon PhD; Schuch, Felipe B. PhD; Carvalho, André F. MD; Jacka, Felice PhD; Sarris, Jerome PhD. The Effects of Dietary Improvement on Symptoms of Depression and Anxiety: A Meta-Analysis of Randomized Controlled Trials. Psychosomatic Medicine 81(3):p 265-280, April 2019. | DOI: 10.1097/PSY.0000000000000673
Lane, M. M., Gamage, E., Travica, N., Dissanayaka, T., Ashtree, D. N., Gauci, S., Lotfaliany, M., et al. (2022). Ultra-Processed Food Consumption and Mental Health: A Systematic Review and Meta-Analysis of Observational Studies. Nutrients, 14(13), 2568. MDPI AG. Retrieved from http://dx.doi.org/10.3390/nu14132568