Modern research is increasingly confirming that what we eat can have a significant impact on our mental health. Good nutrition not only supports physical well-being, but also plays a key role in emotional wellbeing.
A full diet is one of the most important conditions for brain function, as the brain is an energy-dense structure. We also get the substances we need for the brain to function properly from the food we eat.
Why is nutrition important for mental health?
- Feeding the brain: Our brains require certain nutrients to function properly. For example, omega-3 fatty acids found in fish, nuts and seeds are essential for neuronal function and may help reduce the risk of depression and anxiety.
- Serotonin and diet: Most serotonin, the neurotransmitter responsible for feelings of happiness and well-being, is synthesized in the gut. Foods rich in probiotics (kefir, yogurt, sauerkraut) can support healthy gut flora and, as a result, help improve mood.
- Glycemic Index: Foods with a high glycemic index (such as white bread and sweets) can cause blood sugar levels to spike, causing mood swings. Keeping sugar levels stable with a nutritious diet can help avoid these swings.
Foods that promote mental health
- Vegetables and fruits: Rich in vitamins, minerals and antioxidants that help protect brain cells.
- Whole Grains: Provide sustained energy and improve overall health.
- Nuts and seeds: Contains healthy fats, magnesium and B vitamins that help reduce anxiety.
- Dark chocolate: In moderation, it can improve mood due to its flavonoid and serotonin content.
Foods for a good mood
- Eggs (tryptophan, vitamin A, magnesium)
- Avocados (omega-3)
- Fish and seafood (omega-3, iodine)
- Cheese (tyrosine)
- Hot peppers (capsaicin – irritation of hot receptors on the tongue triggers the release of endorphins)
- Bananas (B6)
- Nuts (tryptophan, omega-3, magnesium)
- Bitter chocolate (theobromine, magnesium)
Negative components
- Sweets
Despite the fact that glucose is the main source of energy for the brain, its excess is as harmful as its deficiency.
First, excess glucose negatively affects blood vessels.
Secondly, when eating sweet food, there is a difference in the level of glucose in the blood: first the concentration increases, and then falls sharply, causing fatigue and headache.
Thirdly, the brain gradually adapts to artificially increased levels of dopamine, while producing it itself in smaller quantities. The habit of abundantly dissolving crystallized sugar in a cup of tea or coffee can also negatively affect mood.
- Fast food
American scientists conducted a study involving children and adolescents, which established a link between regular consumption of fast food and the emergence of mental health problems. Young people who regularly visited fast food establishments were more likely to suffer from mental disorders such as increased anxiety, tendency to depression, unreasonable aggression, inadequate reactions and suicidal moods. This may be due to high trans fats, sugar and vitamin deficiencies. Some antidepressants are less effective with a diet rich in fat.
- Energy drinks
Energy drinks contain caffeine, sugar, taurine, carnitine and in carbonated form cause mobilization of the body’s energy resources with subsequent exhaustion. All this is superimposed on the improper use of energy drinks already in a state of exhaustion. Therefore, with regular use, there may be symptoms such as:
- insomnia;
- headaches;
- anxiety;
- panic attacks;
- increased aggression;
- visual and auditory hallucinations;
- chronic fatigue.
Recommendations for improving mental health
- Eat a balanced diet: Include a variety of foods to ensure your body is getting all the nutrients it needs.
- Regular meals: Avoid skipping meals to maintain energy levels and blood sugar stability.
- Hydration: Make sure you drink enough water as dehydration can affect your mood and concentration.
- Avoid alcohol and caffeine consumption: These substances can negatively affect anxiety levels and sleep quality.
The role of micronutrients in mental health
In addition to macronutrients like healthy fats, proteins, and carbohydrates, micronutrients play a crucial role in mental health. Vitamins and minerals, often overlooked in our diets, are essential for brain function and emotional well-being. For example, vitamin D, which is synthesized through sun exposure, has been linked to lower rates of depression and anxiety. Magnesium, found in leafy greens, nuts, and seeds, helps regulate neurotransmitters and is known for its calming effects, potentially reducing feelings of stress and restlessness. Similarly, zinc, found in foods like shellfish and legumes, is involved in neurotransmitter function and the modulation of the brain’s response to stress. Ensuring adequate intake of these micronutrients can help prevent deficiencies that might otherwise contribute to mental health disorders.
Conclusion
Proper nutrition is not only the foundation of physical health, but also a key factor in maintaining psycho-emotional well-being. We often don’t realize how much food affects our mood, anxiety levels, and even cognitive function. Incorporating foods rich in nutrients, vitamins and antioxidants into your diet can significantly improve your mental well-being, reduce the risk of depression and increase your overall resilience to stress. At the same time, excessive consumption of sugar, fast food and energy drinks can be detrimental to mental health, increasing anxiety and aggression.
By following the recommendations for a balanced diet, regular meals and proper hydration, we can greatly improve our emotional resilience and overall quality of life. It’s important to remember that taking care of our brain and mental health starts with what we put on our plate.
