Does Nutrition Affect Mental Health?
By: Amy Tackett, MS, RDN, LD
Mental Health
Mental health conditions affect a growing statistic of 1 in 5 adults in the United States each year. More research is needed to continue understanding the cause, prevention and treatment of conditions like depression and anxiety. The stress of these conditions can affect one’s total health including mental, physical, social and spiritual well-being.
Nutrition’s Role
All aspects of health may be directly affected from food and nutrition. While many know its importance in maintaining a healthy weight or preventing heart disease, nutrition and mental health provide an equal importance in total health. Let’s look at how the gut is impacted. The environment found in our gastrointestinal tract is referred to as the gut microbiome. It includes hormones, bacteria and neurotransmitters responsible for signaling brain function in areas of appetite, sleep and mood. A poor diet can create a negative environment in our gut leading to poor digestion with potential nutrient deficiencies, headaches, muscle aches and changes in weight. There are several factors that determine an individual’s mood, stress and mental health. A healthy diet can benefit mental health while an unhealthy diet may place additional risk for mental health disorders like depression and anxiety. Current evidence promotes a healthy eating pattern of fruits, vegetables, nuts, legumes, whole grains, healthy fats and lean protein sources to support mental health.
Nutrients of Interest
Antioxidants - Shown to help reduce inflammation caused by stress
Foods with nutrient: Fruits & Vegetables
Fiber - May help lower depressive symptoms
Foods with nutrient: Fruits & Vegetables
Omega-3 Fatty Acids - May help lower depressive symptoms
Foods with nutrient: Trout, Salmon
Probiotics - Live microorganisms shown to improve gut microbiome for healthier brain function, mood and mental health
Foods with nutrient: Yogurt, Kefir, Kimchi
Other nutrients have been researched and may provide benefit on mental health symptoms including vitamin D, magnesium, calcium, iron and zinc.
Final Food for Thought
Supplementation of nutrients has not shown to be as effective as whole food intake and regular lifestyle coaching to prevent or treat mental health conditions. Check with your health care provider to determine if any one of these nutrients are affecting your mental health. Consult a dietitian, medical professional or licensed therapist to determine appropriate methods of care for improving mental health.
More Resources
References
Contact Amy Tackett for references.
Amy Tackett is the Registered Dietitian Nutritionist for the YMCA of Greater Dayton. Interested in learning more? See our Nutrition page.