Author: Alex Yang
Editors: Sophia Chen, Miriam Heikal
Artist: Alvina Zheng
The saying, "You are what you eat," has always been associated with physical health, but there is also a strong correlation with mental health. Your diet can provide both negative and positive emotions with the nutrients of different foods affecting various brain functions. While many think that only extreme events or circumstances cause mental health issues, little things such as your diet play an essential role in your mental well-being. Being able to understand the choices we make regarding food has a significant effect on our minds and bodies.
One of the most critical ways food affects mental health is through the gut-brain axis. The vagus nerve links the gut and brain, allowing communication between the two organs. About 90% of serotonin, a chemical messenger regulating systems in the body such as sleep, is made within the gut. For this reason, the gut is an important factor in maintaining good mental health. An imbalance of gut bacteria caused by food can lead to depression and anxiety. Such foods, being high in fiber, prebiotics, and probiotics, tend to enhance gut health to an extent that will go a long way in promoting a better physical and mental state. Yogurt, kimchi, and kefir help in gut maintenance due to the bacteria contained within them, which is highly useful in its maintenance. Other foods rich in fiber, such as fruits and vegetables, support serotonin production, helping to uplift one's mood and reduce stress.
One such nutrient helpful in improving mental clarity is Omega 3 fatty acids, present in the tissues of most fishes containing fat, notably Salmon and Mackerel species. The nutrient has potential health benefits that help decrease the risk of developing disorders like depression and dementia, as the healthy fats make communication between brain cells easy, hence promoting the production of neurotransmitters controlling moods. Other mood-enhancing vitamins are B12, folate, and vitamin D, which are very important in everyday life. The deficiency of these crucial vitamins will lead to a higher risk of depression and fatigue. Folate, found in leafy greens, is necessary for the production of serotonin. Vitamin D can be obtained from sunlight or foods such as oily fish. These common vitamins are easily found and are important in mood regulation and other mental health problems.
Though certain food types are known to aid mental health, other types tend to cause damage. High consumption of refined sugar and processed food is directly associated with increased depression. Such excess sugar could create mood swings and negative feelings as it changes your blood sugar level. These will perhaps make you more vulnerable to various mental conditions with ingredients being highly processed. Processed foods are high in unhealthy fats, artificial additives, and preservatives, which are detrimental to body and mind health. Fried foods or high-fat foods lead to decreased cognitive performance and raise the risks of other mental issues, but on the other hand, unprocessed foods enhance one's mental clarity and emotional well-being.
Food eaten plays a vital role in mental health, such as regulating mood and stress. These are only some of the effects your diet can have on your mental health. A diet rich in nutrient-dense foods, especially fiber, vitamins, and antioxidants, can help promote better physical and mental health. Better eating supports the health of both body and mind for a better quality of life.
Citations:
Muench, F., and M. Hamer. "Dietary Patterns and Mental Health: A Review of the
Literature." The Journal of Nutritional Biochemistry, vol. 21, no. 3, 2010, pp. 110-118.
doi:10.1016/j.jnutbio.2009.05.014.
Jacka, Felice N., et al. "Association of Western and Traditional Diets with Depression and
Anxiety in Women." The American Journal of Psychiatry, vol. 174, no. 3, 2017, pp. 248-257.
doi:10.1176/appi.ajp.2016.16050504.
Slyepchenko, Alexandra, et al. "Probiotics, Prebiotics, and Mental Health: The Gut-Brain
Axis." Neuropsychobiology, vol. 74, no. 4, 2017, pp. 233-242. doi:10.1159/000477107.
Haskell, C. F., et al. "The Effects of Omega-3 Fatty Acids on Cognitive and Emotional
Health." The Journal of Clinical Psychiatry, vol. 69, no. 7, 2008, pp. 1073-1080.
doi:10.4088/JCP.v69n0702.
O'Neil, A., et al. "Relationship Between Diet and Mental Health in Children and
Adolescents: A Systematic Review." The Journal of the American Academy of Child &
Adolescent Psychiatry, vol. 53, no. 2, 2014, pp. 124-131. doi:10.1016/j.jaac.2013.10.015.
Lai, J. S., et al. "Dietary Patterns and Depression in Adults: A Systematic Review." The
American Journal of Clinical Nutrition, vol. 99, no. 1, 2014, pp. 181-197.
doi:10.3945/ajcn.113.073665.
Comments