In our fast-paced lives, it's not uncommon for meals to be an afterthought, hastily grabbed without considering their nutritional values. However, a mounting body of evidence is emphasising the significant role diet plays in our mental well-being, prompting us to reconsider our meal choices[1].
The field of nutritional psychiatry, still in its infancy, delves into the link between food habits and mental health[2]. This cutting-edge research astonishingly suggests that our daily food intake can profoundly influence our mood, mental wellness, and even predisposition to mental health disorders. In this article, we delve into diet's pivotal influence on mental health and highlight mood-boosting foods worth incorporating into your meals.
Despite accounting for just 2% of our body weight, our brain remarkably gobbles up 20% of our daily energy intake[3]. As such an energy-intensive organ, it relies on a variety of nutrients to keep it healthy and fully operational. Shortfalls in these nutrients can impact mood, cognitive capabilities, and mental well-being overall.
Omega-3 fatty acids, for example, are key nutrients that have shown to impact the production of neurotransmitters like dopamine and serotonin[4], often dubbed "happy chemicals." A deficit in these could potentially give rise to mood disorders.
A diet that balances an array of fruits, vegetables, whole grains, lean proteins, and healthy fats offers a rich tapestry of vitamins, minerals, and antioxidants. These nutrients synergistically safeguard brain health, curb inflammation, and foster the production of mood-regulating neurotransmitters[5].
Incorporating the following mood-boosting foods into your diet can support overall brain health and mental wellbeing:
Fatty Fish: Fish such as salmon, mackerel, and sardines are packed with omega-3 fatty acids, which can support brain health and mood regulation[4].
Leafy Green Vegetables: Spinach, kale, and other leafy greens are rich in vitamins A, C, E, and K and certain B vitamins. These nutrients are vital for brain health[5].
Whole Grains: Foods like oats, brown rice, and whole grain bread are rich in B vitamins, which have been linked to a lower risk of depression[16].
Lean Proteins: Turkey, chicken, and lean cuts of meat are high in the amino acid tryptophan, which is converted into serotonin, a mood-enhancing neurotransmitter, in the body[17].
Berries: Blueberries, strawberries, and other berries are high in antioxidants and vitamin C, which can help combat inflammation and promote brain health[18].
Fermented Foods: Yoghurt, kimchi, sauerkraut, and other fermented foods are rich in probiotics, supporting gut health and thereby promoting a healthy gut-brain axis[8].
Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are packed with omega-3 fatty acids and magnesium, both of which are important for mood regulation[19].
Dark Chocolate: Choose varieties with a high cocoa content (70% or above) for a rich source of flavonoids, which can help enhance mood and reduce feelings of anxiety and depression[15].
The Mediterranean diet, known for its myriad of physical health benefits like weight control, heart and brain health, cancer prevention, and managing diabetes, is now being linked to mental health perks. A diet abundant in fruits, vegetables, olive oil, whole grains, and lean proteins may be just the ticket to a healthier mind.
The landmark PREDIMED trial provides a compelling case for the Mediterranean diet's mental health benefits[14]. In the study, over 10,000 participants were split into two groups. One group followed a Mediterranean diet supplemented with extra virgin olive oil or nuts, while the other adopted a low-fat diet. The researchers found that strict adherence to the Mediterranean diet significantly decreased the risk of depressive symptoms.
This diet's focus on whole foods and minimally processed ingredients, combined with a diverse array of nutrients and healthy fats, may be key to its mood-boosting properties. It's a testament to how our emotional well-being can be swayed by what we serve on our plates.
Recent research underscores the deep-seated connection between our gut and brain, a partnership known as the gut-brain axis[7]. The gut microbiota, a complex ecosystem of trillions of microbes residing in our gut, plays a vital role in this interaction, affecting our mental health in ways we're just beginning to fathom.
The Flemish Gut Project, a vast research endeavour, offered fascinating insights into the association between a diverse gut microbiota and improved mental health[8]. The study discovered that two specific types of bacteria, Coprococcus and Dialister, were notably absent in individuals suffering from depression, regardless of antidepressant usage.
Cultivating a varied and balanced gut microbiota can be achieved by consuming a range of plant-based foods and fermented products, such as yoghurt, kimchi, and sauerkraut, which are teeming with probiotics. These foods not only introduce beneficial bacteria but also provide the dietary fibre that helps these microbes thrive, fostering a healthier gut environment and, in turn, a more buoyant mood.
Lastly, but certainly not least, dark chocolate emerges as a surprising contender in mood-enhancing foods. Unlike milk chocolate, which is typically high in sugar and has fewer cocoa solids, dark chocolate is loaded with compounds like flavonoids, known for their antioxidant and anti-inflammatory effects.
Research published in the Nutritional Neuroscience journal unveiled the mood-boosting potential of these compounds[15]. Participants were provided with dark chocolate and a placebo over a month-long period in a randomised order. Interestingly, those indulging in dark chocolate reported a significantly better mood than those consuming the placebo.
The flavonoids present in dark chocolate may enhance the levels of certain brain chemicals such as endorphins and serotonin, collectively working to lift mood and alleviate feelings of anxiety and depression. But remember, moderation is vital here. Choosing dark chocolate with a high cocoa (70% or above) ensures you're obtaining the benefits without overindulging in added sugars.
The food-mood connection underscores the importance of conscious eating. With a balanced, nutritious diet, not only can we support our physical health, but we can also brighten our mood and bolster our mental well-being.
So next time you're planning your meals, remember, you're not just feeding your body, you're also feeding your mind.
1. Can what I eat really affect my mood?
Yes, numerous studies indicate a strong link between diet and mood. Certain nutrients found in foods can directly influence brain health and the production of neurotransmitters, the chemicals that control our mood[4][5].
2. Which specific nutrients are essential for mood enhancement?
A: Nutrients that have been linked with mood enhancement include omega-3 fatty acids, B vitamins, vitamin D, and minerals like magnesium and zinc. Foods rich in these nutrients include fatty fish, whole grains, leafy green vegetables, and lean proteins[4].
3. What is the gut-brain axis?
A: The gut-brain axis refers to the two-way communication between our gut and brain. The trillions of microbes in our gut, known as the gut microbiota, can influence this communication and therefore, our mental health[7].
4. How can I improve my gut health for better mood regulation?
A: Consuming a diverse range of plant-based foods and fermented products like yoghurt, kimchi, and sauerkraut can introduce beneficial bacteria and the necessary dietary fibre to help these bacteria thrive, promoting a healthier gut and a happier mind[8].
5. How does dark chocolate affect my mood?
Dark chocolate is rich in flavonoids, which may increase levels of certain brain chemicals such as endorphins and serotonin. These chemicals help enhance mood and reduce feelings of anxiety and depression. Remember to choose dark chocolate with a high cocoa content (70% or above) and consume in moderation[15].
6. Is a Mediterranean-style diet good for my mental health?
Yes, a Mediterranean diet, which emphasises fruits, vegetables, whole grains, lean proteins, and healthy fats, has been associated with improved mental health. One study showed that those adhering strictly to the Mediterranean diet had a significantly reduced risk of developing depressive symptoms[14].
7. What is the connection between diet and mental health disorders such as depression?
Though more research is needed, studies suggest that dietary habits can influence the risk of developing mental health disorders. For instance, a diverse gut microbiota, which can be supported by a balanced diet, has been associated with better mental health[8].
8. Will I notice the mood-enhancing effects of these foods immediately?
The effects of diet on mood are usually more noticeable over the long term. However, certain foods like dark chocolate can provide a short-term mood boost[15]. Remember, consistent healthy eating habits are key for sustained mental health benefits.
This article is for general information only and is not intended to treat or diagnose medical conditions. If in doubt please check with your GP first.
References:
[1] Jacka, F. N., Cherbuin, N., Anstey, K. J., & Butterworth, P. (2015). Does reverse causality explain the relationship between diet and depression?. Journal of affective disorders.
[2] Marx, W., Moseley, G., Berk, M., & Jacka, F. (2017). Nutritional psychiatry: the present state of the evidence. Proceedings of the Nutrition Society.
[3] Raichle, M. E., & Gusnard, D. A. (2002). Appraising the brain's energy budget. Proceedings of the National Academy of Sciences.
[4] Larrieu, T., & Layé, S. (2018). Food for mood: Relevance of nutritional omega-3 fatty acids for depression and anxiety. Frontiers in physiology
[5] Jacka, F. N., O'Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., ... & Pizzi, C. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC medicine
[6] Kiecolt-Glaser, J. K. (2010). Stress, food, and inflammation: psychoneuroimmunology and nutrition at the cutting edge. Psychosomatic Medicine
[7] Mayer, E. A., Knight, R., Mazmanian, S. K., Cryan, J. F., & Tillisch, K. (2014). Gut microbes and the brain: paradigm shift in neuroscience. Journal of Neuroscience
[8] Valles-Colomer, M., Falony, G., Darzi, Y., Tigchelaar, E. F., Wang, J., Tito, R. Y., ... & Joossens, M. (2019). The neuroactive potential of the human gut microbiota in quality of life and depression. Nature Microbiology.
[9] Kim, J., Kim, H., Jeong, D., Kang, I. B., Chon, J. W., Kim, D. H., & Seo, K. H. (2017). Kefir alleviates obesity and hepatic steatosis in high-fat diet-fed mice by modulation of gut microbiota and mycobiota: targeted and untargeted community analysis with correlation of biomarkers. Journal of Nutritional Biochemistry
[10] Dinan, T. G., & Cryan, J. F. (2017). Gut instincts: microbiota as a key regulator of brain development, ageing and neurodegeneration. The Journal of Physiology
[11] Sarris, J., Logan, A. C., Akbaraly, T. N., Amminger, G. P., Balanzá-Martínez, V., Freeman, M. P., ... & Jacka, F. N. (2015). Nutritional medicine as mainstream in psychiatry. The lancet psychiatry
[12] Amminger, G. P., Schäfer, M. R., Papageorgiou, K., Klier,C. M., Cotton, S. M., Harrigan, S., ... & McGorry, P. D. (2010). Long-chain ω-3 fatty acids for indicated prevention of psychotic disorders: a randomized, placebo-controlled trial. Archives of general psychiatry.
[13]Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M. I., Corella, D., Arós, F., ... & Lamuela-Raventos, R. M. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. New England Journal of Medicine
[14] Sánchez-Villegas, A., Martínez-González, M. A., Estruch, R., Salas-Salvadó, J., Corella, D., Covas, M. I., ... & Lapetra, J. (2013). Mediterranean dietary pattern and depression: the PREDIMED randomized trial. BMC medicine
[15] Scholey, A., Owen, L. (2013). Effects of chocolate on cognitive function and mood: a systematic review. Nutrition Reviews
[16] Jacka, F. N., Mykletun, A., Berk, M., Bjelland, I., & Tell, G. S. (2011). The association between habitual diet quality and the common mental disorders in community-dwelling adults: the Hordaland Health study. Psychosomatic Medicine
[17] Jenkins, T. A., Nguyen, J. C., Polglaze, K. E., & Bertrand, P. P. (2016). Influence of tryptophan and serotonin on mood and cognition with a possible role of the gut-brain axis. Nutrients
[18] JRendeiro, C., Rhodes, J. S., & Spencer, J. P. (2015). The mechanisms of action of flavonoids in the brain: Direct versus indirect effects. Neurochemistry International, 89, 126-139.
[19] Sarris, J., Murphy, J., Mischoulon, D., Papakostas, G. I., Fava, M., Berk, M., & Ng, C. H. (2016). Adjunctive nutraceuticals for depression: a systematic review and meta-analyses. American Journal of Psychiatry
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