Mental health is critical to overall health. It’s estimated that 1 in 5 adults live with a mental illness. And the prevalence of mental health disorders is increasing. Because of scientific advances, it’s now believed that mental health is not just a reflection of genetics, but of environment as well. This includes lifestyle factors like diet quality and quantity, physical activity and stress.
What Are the Benefits of Nutrition for Mental Health?
In the nutrition world, eating to benefit mental health is not exactly a new idea. Food and mood. Nutrition to support brain development in children. Eating to boost focus and concentration. These are all popular topics of interest among consumers. And there is a growing amount of research to support links between the food we eat and our mental health. In fact, nutritional psychiatry is a growing field of both research and practice. Here are some areas where research indicates nutrition may be important:
- Depression
- Anxiety
- ADHD
- Dementia
- Mood
What kind of diet benefits mental health?
Food can impact mental health throughmany biological pathways, and scientists learn more all the time. Some of these pathways and processes involve a healthy diet’s potential to fight inflammation in the body, steady blood sugar, support the immune system, and improve the gut microbiome. It only makes sense that particular types of foods and levels of nutrients promote brain-healthy physiological conditions. And conversely, certain nutritional deficiencies can be detrimental to our brains, nervous systems, and mental status. In general, there is scientific evidence that mental health is favorably impacted by diets that:
- Are high-quality and contain plenty of nutrient-dense foods
- Are plant-forward and feature an abundance of colorful produce items
- Include ample fish and seafood
- Follow the principles of the Mediterranean diet, MIND diet, and DASH diet
- Are low in added sugars, sodium, and saturated fat
- Are lower in highly-processed foods and rely on whole foods
What Foods Support Brain Function and Mental Health?
There are quite a few foods that can help with brain function and mental health. Here are three of my favorites:
Fish and Shellfish
Salmon, tuna, mackerel, lake trout, herring, and sardines. These fatty fish, along with oysters and mussels, provide essential omega-3 fatty acids and high-quality protein, along with plenty of minerals such as selenium, iodine, and zinc. These nutrients support brain and body systems in many ways. Omega-3 fatty acids maintain brain cell health and foster neurological communication, and some studies (not all) show omega-3s are helpful for relieving depression. Many omega-3 studies rely on supplements, not food, and they don’t always have the same impact on mental health. Consult with your physician before starting any supplements. Aiming for 2 servings of seafood a week, or about 8 oz., is recommended for general health.
Fermented Foods
Did you know that our brains and stomachs/intestines “talk” to each other? There is scientific evidence that fermented foods impact the brain and central nervous system via the gut and gut microbiome. Fermented foods are rich sources of health-promoting probiotics (learn more about them here). And while research is ongoing, there are already several potential reasons why fermented foods have such positive effects. For example, fermented foods increase the availability of bioactive food components, and also modify the release of neurotransmitters (nervous system chemical signals). Some fermented foods, such as dairy products like kefir, are a source of the amino acid tryptophan. The body uses tryptophan to produce serotonin, a mood-supporting hormone.
Not all probiotic-containing foods are fermented, but three places to find fermented foods in your store are:
- The dairy aisle (kefir, cottage cheese, yogurt, Greek yogurt and skyr, aged cheese that hasn’t been heated). Look for the “Live, Active Cultures” phrase on the label. Guiding Stars’ algorithms gives a bonus point to foods that contain them, which results in an extra Guiding Star for these products.
- The produce department (miso paste, tempeh, sauerkraut, and kimchi that haven’t been heat-processed)
- Chilled beverages near the produce department (kombucha and vinegar-based beverages that haven’t been heat-processed). Like our food algorithms, Guiding Stars’ beverage algorithm credits for the presence of live, active probiotic cultures in beverages.
Berries
Tiny berries can have big health benefits! Many studies have looked at the cognitive benefits of berries and their components. One type of compound, called polyphenols, are found in large amounts in berries, and are thought to boost certain types of brain function and mental health. How do they do it? These polyphenols (including anthocyanins, flavan-3-ols and others) counteract the effects of inflammatino and oxidative stress on the brain. They also improve signaling in the brain, and support a healthy gut microbiota. Including berries in your diet regularly is an easy way to support your mental health. While the Mediterranean and DASH diets both advocate fruit, only the MIND specifically calls out berries—recommending two servings per week.
The food industry is paying attention to mental health, too
Consumers have a growing interest in supporting their emotional and mental health with their food choices. We’re looking for foods that boost our mood, decrease our stress levels, and support good sleep. Keep in mind, however, foods are not medications. The role of healthy foods is important, but in most cases, is put forth as something that can support medical treatment of mental health conditions—not as a substitute for them. A nutritious diet throughout all life stages is one of the key lifestyle strategies we know supports braing function and mental health. Guiding Stars can help! In fact, helping you choose the most nutritious foods for you and your family is our reason for being.