The Link Between Nutrition and Mental Health: How What We Eat Impacts Our Mood

​The relationship between nutrition and physical health has been well-established, but what about mental health? Increasingly, research is showing that what we eat can have a significant impact on our mood and mental wellbeing. Here, we take a closer look at the link between nutrition and mental health.

The Gut-Brain Connection

The gut is sometimes referred to as our "second brain," and for good reason. The gut is home to millions of neurons that communicate with the brain through the nervous system. This means that the state of our gut health can have a significant impact on our mental health.

Research has shown that people who suffer from conditions such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) are more likely to experience symptoms of anxiety and depression. Conversely, improving gut health through diet and lifestyle changes can lead to improvements in mental health.

Nutrients for Mental Health

Several key nutrients have been shown to be important for mental health. These include:

• Omega-3 fatty acids: Omega-3 fatty acids, found in oily fish, nuts, and seeds, have been shown to be important for brain health and may help reduce symptoms of depression and anxiety.
• B vitamins: B vitamins, found in whole grains, leafy greens, and legumes, are important for energy production and have been linked to improved mood and reduced symptoms of depression.
• Magnesium: Magnesium, found in leafy greens, nuts, and seeds, is important for the regulation of the nervous system and has been linked to reduced symptoms of anxiety.
• Vitamin D: Vitamin D, found in oily fish and fortified foods, is important for bone health and has also been linked to improved mood.
• Antioxidants: Antioxidants, found in fruits and vegetables, help protect against oxidative stress, which can contribute to the development of mental health conditions.

The Mediterranean Diet

One diet that has been particularly well-studied for its impact on mental health is the Mediterranean diet. This diet emphasizes whole, unprocessed foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds, as well as healthy fats such as olive oil and oily fish. Research has shown that following a Mediterranean-style diet is associated with reduced symptoms of depression and anxiety.

Conclusion

The link between nutrition and mental health is becoming increasingly clear. By focusing on a diet that is rich in whole, unprocessed foods and key nutrients such as omega-3 fatty acids, B vitamins, and magnesium, we can support our mental wellbeing. The Mediterranean diet, in particular, has been shown to be beneficial for mental health. If you are struggling with symptoms of anxiety or depression, consider speaking with a healthcare provider about how changes to your diet could help support your mental health.