How foods you eat affect your mental health

How does the food you eat affect how you are feeling?  Most of us have seen kids eat a lot of sweets and then have a “sugar high”.  Yet, eating foods high in added sugar can affect adults also.  How does your day-to-day diet affect how you feel?  Are their foods that promote a better mood, better mental health?  Are there foods that do just the opposite and adversely affect your mental health? 

Psychology Today has an interesting article, The Foods We Eat Do Affect Our Mental Health.  Here’s the Proof.  Students in my classes often ask if what you eat affects your mood.  And the evidence now suggests, “yes” – the foods you eat do affect your mood and your mental health.  Why?  Because your brain needs nutrients to function. 

What are some foods and nutrients that promote good mental health?

• Fruits, vegetables, whole grains and lean protein are foods to focus on to improve your mental health.  These foods not only can improve your overall mood, they can also lessen symptoms of depression.
• Enough vitamins, especially vitamin B12.  A deficiency of B12 can result in fatigue, being depressed, and having a poor memory.  Deficiency of niacin can lead to the 3 D’s – dementia, diarrhea and dermatitis.  But it is easy to get these vitamins in your diet.  Meat, poultry, fish and real dairy foods provide B12 and niacin.

What dietary plan is best to help promote good mental health?

Many studies have found the Mediterranean Diet promotes good mental health and better brain function.  A study published in Neurology looked at 17000 people and those who adhered to the Mediterranean Diet reduced “their risk of thinking and memory problems by 19 percent”.  The Mediterranean Diet is not only good for brain health but for overall health.  As noted in my blog, Best Diets for Health 2021 , the US News & World Report ranks the Mediterranean Diet as the best diet overall for good health as it can be used for weight loss, it is a good heart health diet as it lowers cholesterol, it helps prevent cancer, control type 2 diabetes as well as promote good brain health. 

What foods are on the Mediterranean Diet? 

The Mediterranean Diet focuses on:

• Fruits and Vegetables – focus on food minimally processed so an apple instead of applesauce.
• Cheese and yogurt – good ways to add calcium to your diet and yogurt adds the healthy probiotics
• Whole grains and nuts:  enjoy a handful of nuts a day, oatmeal and other whole grain cereal, whole grain crackers, whole grain bread
• Fish and poultry a few times a week and red meat consume less frequently
• Olive oil – use for cooking
• Wine – moderate amounts

What foods lead to poor brain function?

The Dietary Guidelines recommend cutting back on foods high in added sugar.  Diets high in added sugar have been found to have negative effects on brain function.   (See Added Sugars and Risks for Your Health.)   Our brains actually use sugar, or blood glucose, for energy.  But too much sugar has adverse effects such as affecting one’s memory and cognition.  Remember it is ADDED sugar that we need to cut back on, not the natural sugar in foods like the fructose in a banana or the lactose in real milk. 

Some ways to eat healthier for your brain health:

• Olive oil – we always have Extra Virgin Olive Oil in our pantry.  Cook with olive oil and choose salad dressings made with olive oil.
• Nuts – enjoy a handful of nuts a day as a healthy snack.  Add some ground walnuts to your oatmeal.
• Whole grains – enjoy whole grain cereal like oatmeal or any General Mills’ cereal.  Add some whole grain bread, whole grain crackers or whole grain chips to your day.
• Fruits and vegetables – aim for at least 5 A Day – five fruits and veggies a day.  My husband just came back from a Farmer’s stand and came back with Concord grapes, blackberries and raspberries.  I usually add some baby carrots to my lunch and we always have 2 vegetables at dinner.
• Cut back on added sugar – give up the sugar sweetened soda and enjoy some sparkling water.  Skip the liquid calories from added sugar and save those added sugar calories for dessert.

Even small changes in your diet can lead to a better mood and a healthier brain.

 Sources:  The Foods We Eat Do Affect Our Mental Health.  Here’s the Proof , 3 D’s – dementia, diarrhea and dermatitis , good mental health , reduced , Best Diets for Health 2021 ,  Mediterranean Diet , Dietary Guidelines , brain function , Added Sugars and Risks for Your Health   Image Sources:  Brain food , Mediterranean Diet   , Mood