Nutrition and Mental Health: How Does What We Eat Affect Our Well-Being? It has long been known that what we eat directly affects our physical health. But in recent decades, scientists have begun to study how our diet affects our mental state, and the results of these studies are sometimes surprising. We often do not think about the fact that an improperly chosen diet can affect our mood, stress levels, and even the ability to cope with emotions. In this article, we will look at how nutrition is related to mental health and which foods can help maintain harmony in the mind and body.
How Nutrition Affects the Brain
Our brain is an organ that consumes a lot of energy. It uses about 20% of the calories we get from food. But it’s not just energy that’s important, it’s also the quality of the nutrients we consume. The brain needs vitamins, minerals, and amino acids to function properly. For example, magnesium, which is often found in greens, nuts, and legumes, helps relax the nervous system. A lack of magnesium can lead to increased anxiety and insomnia.
Other vitamins and minerals, such as B vitamins, zinc, and vitamin D, work to maintain normal psycho-emotional functioning. B vitamins, which can be found in whole grains, meat, eggs, and dairy products, help produce neurotransmitters — chemicals that transmit signals in the brain and regulate mood, memory, and the ability to concentrate.
The Effect of Carbohydrates on Mood
Carbohydrates are one of the sources of energy for our body. What are the main types of carbohydrates we consume?
Simple carbohydrates, such as sugar, baked goods, and sugary drinks, can quickly raise blood sugar levels, giving us a temporary boost of energy and a good mood. But this effect is short-lived, and soon after comes a sharp decline – we feel tired, irritable, and hungry. As a result, consuming large amounts of sugar and processed carbohydrates can lead to mood swings, increased anxiety, and even depression.
Complex carbohydrates, on the other hand, provide a more stable and prolonged release of energy. Foods such as oatmeal, potatoes with the skin, legumes, and whole grains maintain normal blood sugar levels and help us feel calmer and more balanced. They also promote the production of serotonin, a neurotransmitter called the “happiness hormone” and plays an important role in regulating mood.
Fats and their role in mental health
Fats often get a bad rap, but they are actually important for the normal functioning of our bodies, including the brain. Especially omega-3 fatty acids, which are found in fish, flaxseed oil, walnuts and other foods. Omega-3 fatty acids help maintain normal brain function and can also reduce inflammation, which is associated with depression and other mental disorders.
Recent studies have shown that a deficiency in omega-3 fatty acids may be associated with the development of depression and anxiety disorders. Therefore, if you want to maintain your mental health, it is important to include foods rich in these fatty acids in your diet. Fatty fish such as salmon, mackerel and sardines are especially useful.
Not all fats are created equal. Trans fats, which are found in fried foods, fast food and some industrially produced foods, can have a negative impact on the brain and mental health. They contribute to inflammation and the development of depression, can worsen mood and cause anxiety.
Foods That Can Support Mental Health
Now let’s talk about which foods can be our allies in maintaining mental health.
Vegetables and fruits
They are a source of vitamins, minerals, and antioxidants that support normal brain function. Colorful vegetables and fruits, such as carrots, tomatoes, spinach, and berries, protect the brain from damage and help improve memory and concentration.
Nuts and seeds
These foods contain many healthy fats, proteins, vitamins, and minerals. Walnuts, almonds, pumpkin seeds, and sunflower seeds are all excellent sources of magnesium, zinc, and omega-3 fatty acids.
Whole grains
Whole grain breads, cereals, and pastas provide us with complex carbohydrates and help keep blood sugar levels stable. This contributes to a better mood and stable energy levels throughout the day.
Legumes
Beans, lentils and peas are not only sources of protein, but also carbohydrates that help stabilize blood sugar levels. In addition, legumes contain B vitamins, which are important for the functioning of the nervous system.
Dark chocolate
This product is a real mood booster. Dark chocolate contains flavonoids that help improve blood circulation in the brain and promote the production of serotonin.
The Impact of Deficiency of Certain Substances on Mental Health
Sometimes mental health issues may be related not to what we eat, but to what we don’t eat. For example, a deficiency in vitamin D, which can be obtained through sunlight or food, can lead to depression and low mood. This also applies to deficiencies in B vitamins and minerals such as magnesium and zinc.
A deficiency in these nutrients can reduce the activity of neurotransmitters in the brain, which in turn can lead to depression, anxiety, and cognitive decline. Therefore, it is important to regularly check your levels of these vitamins and minerals and adjust your diet if necessary.
Nutrition for Mental Health
To maintain mental health, you can follow a few simple nutritional principles:
Eat a varied diet, including fruits, vegetables, whole grains, fish, nuts, and seeds.
Avoid foods high in sugar and processed carbohydrates.
Include omega-3 fatty acids in your diet (fatty fish, flaxseed oil, nuts).
Drink enough water, as dehydration can worsen your mood.
Consume coffee and caffeinated drinks in moderation, as they can cause nervousness and insomnia.
Proper nutrition helps to strengthen our physical health and maintain a stable emotional state. Foods rich in vitamins, minerals, antioxidants, and healthy fats can improve your mood, reduce stress, and increase your overall resilience to life’s challenges. However, nutrition is only one of many factors that affect mental health. It is better to maintain a balance, rest, exercise, and develop healthy psychological habits.
