The impact of diet on mental health

Diet plays a key role in our physical fitness and mental health. Good eating habits can significantly impact our mood, energy, and ability to cope with stress. Conversely, an inappropriate diet can contribute to fatigue, irritability, or even the development of mental health problems such as depression or anxiety. Why is this, and what should we include in our diet to support our mental health?

How diet affects our mind

Like the body, the brain needs the right 'fuel' to function at its best. The key factors here are nutrients that affect the production of neurotransmitters (chemicals in the brain responsible for transmitting signals). For example, serotonin, the 'happiness hormone,' is synthesised from an amino acid we get from food. Deficiencies in nutrients such as B vitamins, omega-3 fatty acids, or minerals such as zinc and magnesium affect brain function and mood.

Foods that promote mental health

Omega-3 fatty acids can be found in oily fish, flaxseeds or walnuts. These fats help fight inflammation in the body and brain and support healthy nervous system function.

B Vitamins: Vitamins B6, B9, and B12 are crucial for producing neurotransmitters and preventing mental health problems. Leafy vegetables, eggs, legumes and whole grains are sources of these vitamins.

Magnesium: This mineral helps regulate stress hormones and maintain a stable nervous system. Sources of magnesium include almonds, spinach, bananas and dark chocolate.

Probiotics and fibre: The health of the gut microbiome is closely linked to mental health. Consuming fermented foods (such as kefir, yoghurt, and sauerkraut) and fibre supports healthy digestion and mental well-being.

Antioxidants: Berries, spinach, broccoli, and other antioxidants-rich foods protect the brain from oxidative stress, contributing to anxiety and depression.

Which foods negatively affect our minds?

Sugar and refined carbohydrates: these foods cause rapid fluctuations in blood sugar levels, leading to irritability, fatigue and low mood.

Excess caffeine: Although caffeine can improve concentration in the short term, excessive amounts increase anxiety and disrupt sleep.

Alcohol: Excessive alcohol consumption is associated with worsened mood and increased risk of depressive states.

A healthy diet should be essential to a person's comprehensive health care. It should be combined with adequate exercise and good-quality sleep. However, if you are struggling with long-term mental health problems, it is essential to seek professional help - good nutrition is important, but may not be enough on its own.