Nutrition and Mental Health: The Link Between Diet Choices and One’s Mental Well-Being

Anxiety and depression are some of the most common mental health conditions worldwide, according to the World Health Organization. About 280 million people worldwide have depression, including 5% of the world’s adults and 5.7% of adults above age 60. Therefore, researchers have been searching for new ways to reduce the impact of these mental health conditions rather than just continuing with our current methods. It is valuable to find new and more effective ways of combatting mental health issues. Nutritional psychiatry has been a recently emerging area of research; this form study specifically looks at the role nutrition plays in the development and treatment of mental health problems.

One basic human necessity is food; nutrition is a process needed for survival. Without proper nutrition, you can feel fatigued, nauseous, and become quite unhealthy. It is widely known that nutrition plays a valuable role in your physical health, but recently, several studies have pointed to the role nutrition plays in our mental health. Nutrition directly affects our mental health and emotional well-being as well (aetna).

Nutrition has a key role in regulating mental health across all ages. Eating a balanced diet and avoiding processed foods can enhance mood, reduce anxiety, and promote better cognitive functioning (Masters Counseling). Diets high in processed foods that are low in nutrition can increase the risk of developing mental health problems like depression.

You might be wondering, now, what foods can improve one’s mental health? Eating a balanced diet is the key. Incorporating foods such as fatty fish, lean proteins, fresh fruits, vegetables, and whole grains into your diet can actually improve your mental health. Eating foods that are high in vitamin D, B vitamins, folate, and omega-3 fatty acids, can be very benefical for your mental health (Masters Counseling).

Vice versa, several nutritional deficincies, such as vitamin B12, B9, and zinc can lead to symptoms of depression and dementia such as low mood, fatigue, cognitive decline, and even severe irritability. Eating a proper three meals a way is not only helpful for your physical health, but your mental health as well. Getting a full 2,000 calories is a must for a healthy well-being.

Here are some of the following foods that are healthy for one’s mental health. This article will design a proper meal for a day, specifically going into depth about the role each of these foods plays in helping you stay healthy.

Breakfast: Smoothie bowl with spinach, berries, banana, and chia seeds.

Spinach: Rich in folate, which helps regulate mood and reduce symptoms of depression.
Berries (like blueberries): Packed with antioxidants that may improve brain health and delay cognitive decline.
Banana: Contains tryptophan and vitamin B6, which help in the production of serotonin, a neurotransmitter that regulates mood.
Chia seeds: High in omega-3 fatty acids, which are linked to improved mood and brain function.

Lunch: Quinoa salad with avocado, kale, chickpeas, and grilled salmon.

Quinoa: High in protein and contains amino acids that promote serotonin production.
Avocado: Rich in healthy fats that support brain function and can help lower depression.
Kale: Contains antioxidants and omega-3 fatty acids that benefit brain health.
Chickpeas: Good source of magnesium, which may help reduce anxiety. Grilled
salmon: High in omega-3 fatty acids, essential for brain health and reducing symptoms of depression.

Dinner: Grilled chicken with sweet potato and steamed broccoli.

Grilled chicken: High in protein, which provides amino acids necessary for neurotransmitter function.
Sweet potato: Rich in complex carbohydrates and beta-carotene, which can enhance mood and brain health.
Broccoli: Contains antioxidants and vitamin K, which are beneficial for cognitive function and brain health.

Here is a continued list of possible food items to consume:

Mixed nuts: Provide healthy fats and magnesium, which can support brain health.
Greek yogurt with honey: Contains probiotics and protein, which can improve gut health and indirectly benefit mental health.
Dark chocolate: Contains flavonoids that may improve mood and reduce stress hormones.
Fruit (such as apples or berries): Provide antioxidants and natural sugars for sustained energy.
Granola (choose low-sugar options): Provides complex carbohydrates and fiber for steady energy.
Grilled vegetables (such as bell peppers, zucchini, and eggplant): Rich in antioxidants and fiber.
Ground turkey: Lean protein source that provides amino acids essential for neurotransmitter production.
Beans (like black beans or kidney beans): High in fiber, protein, and folate.
Edamame: Contains protein and healthy fats, beneficial for brain health.
Trail mix with dried fruits and seeds: Provides a mix of healthy fats, fiber, and antioxidants.

As my mom says, these food might sound untasteful, but any food cooked right tastes phenomenal. Check out some youtube videos, if interested after reading, that will help you prepare healthy, but tasty, meals for you to enjoy! Here are some of my favorite channels: