By Kara Greathouse
Food significantly impacts mental health. Eating a balanced, nutrient-rich diet can improve mental health, while a diet high in processed foods and sugar may increase chances of mood disorders like anxiety and depression.
Nutrient Rich Foods – Brain Function
Vitamins and Minerals
Vitamins like B vitamins (B1, B12) and minerals like magnesium, selenium, and zinc are essential for brain function, neurotransmitter production, and overall brain health. Beef, chicken, fish, milk, spinach, bananas, and avocado are great options.
Healthy Fats
Omega-3 fatty acids are important for brain structure and function. Fish, nuts, eggs, and seeds are great sources of omega 3’s.
Antioxidants
Antioxidants help protect the brain from oxidative stress and inflammation. Berries, nuts, dark chocolate, beets, and leafy greens are rich sources of antioxidants.
Protein
Protein provides amino acids, the building blocks of neurotransmitters like serotonin and dopamine, which regulate mood and behavior. Good sources of protein include: chicken, red meat, fish, cottage cheese, greek yogurt, cheese, eggs, and edamame.
Foods to Avoid – Mental Health Clarity
Processed foods and sugar
High consumption of these sugary cereals, granola bars, processed foods, and condiments can cause inflammation in the body.
Lack of essential nutrients
Deficiencies in certain vitamins and minerals, such as B12, folate, and iron, have been linked to a decreased mental clarity.
Refined carbohydrates
Foods such as white bread, pastries, cookies, cakes, pasta, candy, and potato chips can cause spikes and dips in blood sugar, affecting your mood.
Your brain is always on the go. It takes care of everything in your body and is even working when you sleep. Therefore, just like any other part of your body your brain needs constant fuel. What you eat directly affects the structure and function of your brain and, ultimately, your mood. Eating high-quality foods that contain lots of vitamins, minerals, and antioxidants nourishes the brain and protects it from oxidative stress.
On the other side of things your brain can be damaged if you ingest poor nutrition foods as well. Diets high in refined sugars are a prime example of how not to fuel your brain. They worsen your body’s regulation of insulin, promote inflammation and oxidative stress. Studies have shown a correlation between a diet high in refined sugars and impaired brain function and worsening of symptoms of mood disorders.
