We all know the value of good nutrition—it helps keep us physically healthy. But have you ever thought about how your diet and nutrition might affect your mental health?

Have you ever noticed how you feel after eating certain foods? Have you ever had a meal that energizes and uplifts your mood? It turns out there is a connection between diet and mental health. What we eat affects our mental well-being in the short and long term.

Let’s take a look at why this connection exists. 

How Food Impacts Our Minds 

Eating the right foods can significantly impact our mental health. Healthy meals fuel our brains with the proper nutrients to support optimal functioning. On the other hand, eating unhealthy foods or not getting enough of the right nutrients from our diets can directly affect how we think, feel and act.

Whole grains, fruits, vegetables, nuts, and seeds are natural sources of nutrients and antioxidants which help keep our brains healthy and combat inflammation. Additionally, certain foods can even increase dopamine levels in the body to promote feelings of well-being. 

It's essential to recognize that dietary factors can affect moods and other mental health issues. Consuming junk food regularly can lead to poor memory function, difficulty concentrating, and feelings of anxiety or depression.

Therefore it is wise to include nutrient-rich foods in our diet as part of an overall approach to good physical and mental health. 

Food has an immediate influence on our minds as it impacts our hormones, neurotransmitters, and neural pathways. Eating with mindful awareness can also help us make healthier choices while maintaining a positive state of mind.

The Role of Nutrition in Mental Health

Certain nutrients have been linked to mental well-being and can significantly affect our mood, focus, and overall outlook on life.

Vitamin B12

Vitamin B12 helps produce red blood cells and aids in nerve functioning. It has been linked to improved cognitive function, reduced depression symptoms, and better sleep quality. Good sources of B12 include beef liver, sardines, salmon, tuna, eggs, yogurt, milk, and cheese. 

Omega-3 Fatty Acids

Omega-3 fatty acids play an essential role in brain development and function. They have been shown to reduce inflammation, improve moods, and increase focus. Foods high in omega-3 fatty acids include flaxseeds/oil, chia seeds/oil, walnuts/oil, fish (especially mackerel and salmon), avocados/avocado oil, and hemp seeds/oil. 

Magnesium

Magnesium is an essential mineral that helps regulate moods by managing stress hormones such as cortisol and adrenaline. Low levels of magnesium are associated with depression, so it’s important to make sure you get enough through your diet. Good sources of magnesium include dark leafy greens (such as spinach or kale), nuts (especially almonds), legumes (especially black beans), whole grains (such as quinoa or brown rice), bananas, avocados, and dark chocolate. 

Vitamin D

Vitamin D plays a vital role in maintaining good mental health by helping to regulate serotonin production, which affects our moods. Sunlight is the best source of vitamin D, but you can also find it in fatty fish like salmon or trout or fortified foods like dairy products or orange juice. 

On the other hand, eating too many processed and sugary foods can negatively affect our mental health.

Refined grains and sweet treats often contain high levels of saturated fats and refined carbohydrates, both of which can cause inflammation in the body and brain. This can lead to an increase in mood swings, anxiety, and depression. 

Similarly, foods with artificial ingredients such as preservatives, colorings, oils, and trans-fats are not ideal for maintaining mental health as they can disrupt the body's natural balance.

Challenges with Healthy Eating

Making healthy changes to our diet can be challenging. From dietary restrictions, time constraints, and environmental factors to the affordability of specific food items, various obstacles can stand in the way of healthy eating.

Many people struggle to prioritize healthy choices when their schedules are jam-packed and extremely busy. 

Some may not have access to fresh, locally sourced ingredients or recipes adapted for dietary restrictions beyond what is available in pre-made meals.

Additionally, obtaining quality ingredients can be challenging, especially if the cost is higher than what you are accustomed to spending.

Tips for Improving Mental Health through Nutrition

Eating nutritious meals is one of the most important things we can do to keep ourselves healthy and strong.

Ideally, our meals plans should include a variety of:

• Vegetables

• Fruits,

• Grains,

• Protein sources,

• Healthy fats

All these can help give us the energy we need for whatever life throws our way.

One practical step to incorporate more nutrition into our daily meals is to meal plan ahead of time for the week and get creative with recipes or make enough servings so that leftovers can be used in another meal.

Also, grocery shopping lists should emphasize the nutrient-dense foods above rather than processed junk food.

Finally, aiming for balance at each meal by dividing meals into portions of proteins, carbs, and veggies is an easy step towards healthier eating habits that have big benefits!

How does nutrition affect our mental health in the long run?

Eating an unhealthy diet over time can lead to chronic inflammation in the body, which has been linked to increased risk for depression and other mental illnesses such as schizophrenia or bipolar disorder.

Additionally, consuming too much sugar can lead to spikes in blood sugar levels which can trigger irritability or impaired cognitive function over time.

You can significantly improve your mental well-being by making changes to your diet. Nourishing your body with healthy foods is just as important as nourishing your mind—and together, they can help you achieve a balanced and healthy lifestyle.

At Paper Cranes Counseling, we take a holistic approach to therapy and believe that nutrition and other lifestyle changes can play an important role in managing mental health.

We are committed to helping you navigate and manage symptoms so you can find solutions to promote overall well-being. If you need assistance on your journey to a healthier life, don’t hesitate to reach out for support. Contact us to schedule a free consultation!

Shavonne James, LCSW is a Licensed Clinical Therapist and founder of Paper Cranes Counseling, a private group practice connecting wellness seekers with culturally-affirming, holistic, care. They have openings for individuals that are working through matters of identity, interpersonal relationships, and the inner child. Contact them at www.papercranescounseling.com