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The link between nutrition and mental health

Team AckoJan 17, 2024

Nutrition has long been considered a crucial factor in overall health and wellbeing. While the benefits of a balanced diet to physical wellbeing are clear, recent research has started to shed light on the link between nutrition and mental health as well. Recent research suggests that a balanced diet, as well as particular vitamins and minerals, can play an important role in maintaining healthy brain development, energy levels, and moods. The purpose of this article is to explore the link between nutrition and mental health, and why it is important to maintain a good diet.

Contents

The Connection Between Nutritional Diet and Mental Health
Which Foods Contain Key Nutrients?
The Role of Exercise
The Benefits of Mindful Eating
The Potential of Herbal Supplements
Conclusion
Frequently Asked Questions

The Connection Between Nutritional Diet and Mental Health

Recent studies have looked into the connection between diet and mental health, and suggest that what you eat influences your neurochemistry, which directly influences your mood and cognitive function.

It is important to consume foods rich in the key vitamins, minerals, and essential fatty acids, each of which contribute to proper brain functioning. Vitamins, minerals, and fats are necessary for everything from nerve activity to the production of neurotransmitters such as serotonin and dopamine.

Essential fatty acids such as Omega 3s are a key part of brain functioning and have been found to play a particular role in moderating mood. This is because Omega 3 fatty acids are used to make the same neurotransmitters that regulate mood in the brain, such as Serotonin and Dopamine, which are the neurotransmitters responsible for feelings of wellbeing and happiness.

Vitamins and minerals have also been found to influence mood and cognitive functioning, as they are an integral part of healthy nerve and brain cell development. Zinc and Magnesium are important minerals that aid cognitive functioning and have been found to play a particular role in memory and concentration. Vitamin B, in addition to its role in nerve functioning, has also been found to have a part to play in moderating mood.

Which Foods Contain Key Nutrients?

It is important to consume foods rich in the key vitamins, minerals and essential fatty acids, each of which contribute to the proper functioning of the brain. Fortunately, there are many readily available and easy-to-source foods that are packed with these nutrients.

Oily fish such as mackerel, salmon, sardines, and herring are an excellent source of Omega 3. Seeds such as pumpkin and sunflower are also a great source of Omega 3s.

Nuts such as almonds and walnuts are also good sources of Omega 3s, as well as being high in protein and fiber. Avocado is also a great source of Omega 3s and other essential vitamins and minerals.

All whole grains are high in fiber, which is essential for the healthy functioning of the digestive system and has been linked to improved mental wellbeing. Whole grain products such as brown rice, wheat, oats, and barley are not only great sources of fiber but also packed with essential B vitamins.

Eggs are packed with protein and are a great source of zinc and cholesterol, both of which are essential for brain functioning and the production of the natural ‘happy’ hormones such as serotonin.

Other foods such as spinach and broccoli are also great sources of iron and Vitamin K, both of which are important for brain health.

The Role of Exercise

In addition to diet, exercise is another important contributor to maintaining mental wellbeing. It has been found to be beneficial in improving mood, as it releases endorphins, which are the hormones responsible for positive feelings.

Exercise increases blood flow, which has been found to improve memory and cognitive function, as well as aiding deep sleep, which is essential for repairing both the mind and the body.

Furthermore, exercise can help to reduce stress and anxiety levels, as it produces a feeling of relaxation, as well as being able to help distract from potential worries and trigger positive feelings.

The Benefits of Mindful Eating

Mindful eating is the practice of paying attention to the experience of eating, with all five senses, in order to gain greater awareness and control over eating habits. It has been found to be beneficial in cultivating a healthier and more positive relationship with food.

Mindful eating does not necessarily change what one eats, but rather encourages the eater to become more aware of the body’s signals of hunger and thirst, and of the experience of satiety. It also encourages disconnecting from screens, as well as eating slowly, to enjoy food and for the body to more accurately feel when it is full.

It has been found to be beneficial to mental health, as it can reduce levels of stress, anxiety, and depression, as well as improving body image, and feeling of self-worth. In addition, it can aid in recognizing what foods make us feel energetic and nourished, as well as happier and calm.

The Potential of Herbal Supplements

Herbal supplements are another option for those looking to supplement their diet for their mental health. Ginkgo biloba, St. John’s Wort, Gotu Kola, and Ashwagandha are some popular herbal supplements taken to improve mental health, and have been found to have some potential in aiding mental clarity, depression, and anxiety.

While many of these herbal supplements have potential benefits, it is important to note that herbal supplements are not regulated or regularly tested by any regulatory body and it is important to check the ingredients list before taking any supplements. It is always advised to consult a doctor before taking any herbal supplements.

Conclusion

In conclusion, Nutrition and mental health are inextricably linked, and a balanced diet that includes the key vitamins, minerals, and essential fatty acids is essential for maintaining good mental wellbeing. Exercise and Mindful eating are two holistic practices that can also help to improve mental health. Additionally, herbal supplements can be considered an option for those looking, however it is important to be mindful and to consult a doctor for advice. In all, a healthy diet is an essential part of looking after one’s mental health, and it should be a priority to ensure one is eating a balanced and nourishing diet.

Frequently Asked Questions

Here are some common questions about link between nutrition and mental health

What is the link between nutrition and mental health?

A balanced diet, including essential vitamins, minerals, and essential fatty acids has been found to play a role in maintaining healthy brain development, energy levels, and moods. It is important to consume foods rich in these key vitamins and minerals in order to ensure healthy brain functioning, as they aid in nerve activity, the production of neurotransmitters, and have been found to have a role in moderating mood.

Which foods are rich in the essential vitamins, minerals and fatty acids?

Oily fish such as mackerel, salmon, sardines and herring are an excellent source of Omega 3. Seeds such as pumpkin and sunflower are also a great source of Omega 3s. Nuts such as almonds and walnuts are a good source of proteins, fiber, and omega 3s. Avocado is also a great source of Omega 3s and other essential vitamins and minerals. Whole grain products such as brown rice, wheat, oats and barley are great sources of fiber, as well as essential B vitamins. Eggs are packed with protein and are a great source of zinc and cholesterol, both of which are essential for brain functioning. Spinach and broccoli are also great sources of iron and Vitamin K, both of which are important for brain health.

What role does exercise play in mental health?

Exercise has been found to be beneficial in improving mood, as it releases endorphins, the hormones responsible for positive feelings. Exercise increases the blood flow, which has been found to improve memory and cognitive function, as well as aiding deep sleep, which is essential for repairing both the mind and the body. Furthermore, exercise can help to reduce stress and anxiety levels, as it produces a feeling of relaxation.