Role of Nutrition in Mental Health
With the increase in the prevalence of mental disorders, the need to understand the underlying causes, preventive strategies and effective treatments has never been so urgent. Previously, research and treatment focused more on prescription medication and therapies. Recently, however, the new field of "nutritional psychiatry" has attempted to examine and determine the role of nutrition in mental health.
Does Food Affect Our Mental Well-Being?
The answer is yes. You’re probably familiar with the expression “you are what you eat.” Over the years, various studies and observational literature have examined the connection between diet and overall mental well-being. While the connection between nutrition and mental health is still being studied, there are several clear links between the two.
The food we eat serves as fuel for our bodies. Our brain is just one important part of the body that can either benefit or suffer from what we eat. The right foods will leave you energized and increase brain function, while the wrong foods can leave you lethargic and moody.
It is important to keep in mind that mental illness has other causes and triggers ranging from genetics to environment. But food, without a doubt, does affect our mental well-being.
How Do Nutrients Help Your Brain?
Not consuming the right kinds and amounts of vitamins and minerals, which are also referred to as micronutrients, play a role in mental disorders. In fact, a majority of individuals dealing with mental health problems have deficiencies in micronutrients ranging from omega-3 fatty acids to B vitamins.
Consuming essential nutrients plays a role in controlling symptoms of mental illness such as poor memory and concentration. These nutrients also help your brain by relieving anxiety and improving mood.
What Are Brain-Friendly Foods?
A brain-friendly diet includes plenty of fresh fruits and vegetables, whole grains, lean protein, nuts and low-fat dairy. Brain foods are rich in key nutrients such as:
Magnesium: This substance can help improve symptoms of anxiety and depression.
Omega-3 fatty acids: These acids improve mood, comprehension and cognitive abilities.
Probiotics: Probiotics increase the live bacteria in your digestive system, improving the gut-brain connection.
Which Foods Can Boost Our Mood?
Here is a list of foods that contain mood-boosting serotonin and dopamine:
Fruits and vegetables
Whole grain
Lean meats
Fish
Nuts and legumes
Low-fat dairy
Olive oil