Food and mental health

Many factors can affect our mental health, and the role of food in mood can be underestimated. With the arrival of the COVID-19 pandemic, life has changed in many ways, the impact of which we are really just beginning to realize now. Taking care of our mental health should be a priority now more than ever.

Research is now showing that poor diet quality is associated with a higher risk of depression, and is a modifiable risk factor for some cognitive disorders. Nutrition can affect our mental health, and poor mental health can affect our food intake in many ways.

The brain needs a constant stream of energy – about 20% of our daily energy needs. What we eat every day affects the structure and function of our brains, and in the end, our mood. It is important to know which foods can affect our brain and subsequently our mental health.

The gut-brain axis

Did you know that the gut is also known as the second brain? The microbiota-gut-brain axis forms an important part of the communication between our gut and the brain. Imbalances in the gut microbiome (naturally occurring bacteria in the gut) can alter neurotransmitter and affect immune response. It is estimated that between 80 – 90% of the neurotransmitter serotonin, the “feel good” hormone, is produced in the gut.

Both pre- and probiotics play a role in gut health.

• Prebiotics: a form of fibre that acts as “fuel” for the gut bacteria, and is found in foods like fruit, vegetables, whole grains and legumes.
• Probiotics: Live microorganisms found in foods like yogurt, Amasi (a South African fermented dairy beverage), kombucha, sauerkraut, pickles, miso, tempeh, sourdough bread and some cheeses. Research in the field of psychobiotics (a field of study that examines the effect of probiotic microbes on mental health) have shown that species of probiotics like Lactobacillus may be able to increase our resilience to stress and improve anxiety, memory and cognition.

Fruits and vegetables

This might seem like an obvious one, but did you know that the CDC (Centre for Disease Control and Prevention) have found that only 1 in 10 adults meet their daily fruit and vegetable needs?

Several studies support the idea that fruit and vegetable intake can improve mood and feelings of depression. Although it is hard to pinpoint which specific nutrients in fruit and vegetables do this, some evidence shows that polyphenols (found in foods like berries, onions, olives etc.) might have a role to play. It is important to make sure that you eat a variety of different colors of vegetables each week, both fresh and cooked. You can read about how to meet your fruit and vegetable needs here.

Omega 3 fatty acids

Omega 3 fatty acids form an integral part of our neurons, the cells of the brain. Some research shows that EPA predominant fish oil supplements can be beneficial in people with diagnosed depression. However, it is important to speak with a dietitian to clarify what your omega 3 needs are and whether you can meet them with foods or supplementation. Fatty fish like sardines, pilchards, salmon, mackerel and nuts and seeds like flaxseeds, chia seeds and walnuts provide omega 3 fatty acids and are an important addition to your brain-friendly diet.

Beverages

Black tea, green tea, coffee and cocoa contains polyphenols, which has been shown in research to be beneficial to mood and cognitive function. In tea there is also a compound known as “theanine”, a compound that can make you feel simultaneously alert and relaxed.

How we see ourselves and how we think about food matters!

Increased body acceptance has been shown to increase mental health. There is nothing inherently wrong with having physique/body goals, but it is important that these goals flow from a place of respect for your body. It is never okay to sacrifice your mental health for physique or fitness goals – that can’t be defined as health. Mindful and intuitive eating studies has shown improvements in self-esteem, depression, quality of life, anxiety and general well-being.

The takeaway

The International Society for Nutritional Psychiatry Research advocates for nutrition to be a core element of mental health. The nutrients folate, zinc, magnesium, and omega-3s play a role in mental disorders, and they perform functions that requires nutrient cofactors and phytochemicals like polyphenols. operating with the specific support of nutrient cofactors and phytochemicals.

A whole food diet comprising of vegetables, fruits, seafood, whole grains, lean meats, nuts, and legumes, with avoidance of processed foods, can provide your brain with resilience against mental disorders. Nourish your body from a place of self-respect. Food should not be adding stress and contributing to poor mental health – it should allow you to show up as the best version of yourself every day.