Written By Hannah O’Shei, PNW Intern, Spring 2021
Have you ever wondered about the connection between nutrition and mental health? Oftentimes when we think about nutrition we think about how it can positively impact our physical health like decreasing our risk for chronic diseases. But did you know that mental health can be just as important as physical health? In this blog post, we’ll discuss ways in which nutrition can support our mental health.
What is Mental Health?
Mental health is our psychological, emotional, and social well-being. Both mental health and physical health are important for overall health. More than 50% of Americans will be diagnosed with a mental illness at some point in their lifetime. Mental illnesses negatively impact a person’s productivity, psychosocial outcomes, well-being, and quality of life.
How are Diet and Mental Health Connected?
There is an emerging body of research that shows that there is a link between mental health and nutrition. What does the research show? One meta-analysis published in 2013 showed that people following a healthy eating pattern had a lower risk of depression. The healthy eating patterns outlined in these studies were consistent with current dietary guidelines recommending high intakes of fruit, vegetables, whole grains, poultry, fish, and reduced-fat dairy products. Many studies also show that eating a Mediterranean diet, rich in fruits, vegetables, whole grain, and healthy fats, is associated with lower risk of depression and other mood disorders. Some of the most common nutritional deficiencies seen in patients who are experiencing mental disorders are omega–3 fatty acids, B vitamins, minerals, and proteins; all of which act as precursors to neurotransmitters. Neurotransmitters are the body’s chemical messengers used by the nervous system to send messages throughout the body. Many scientists believe that many mental illnesses result from problems occurring with neurotransmitters. For example, depression and anxiety are linked to the neurotransmitters serotonin and norepinephrine which help to regulate mood, appetite, and concentration.
Let’s take a look at some major nutrients that play a role in mental health.
Carbohydrates & Blood Sugar
Carbs are the preferred fuel source for our brain and body. When we eat carbohydrates they are broken down into glucose which gives our cells the energy we need to live. When we eat carbohydrates, they also allow tryptophan (an essential amino acid found in animal and plant-based proteins) to enter the brain through the bloodstream. Tryptophan then triggers the release of serotonin which is linked to well-being, mood stabilization, and feelings of happiness. This is why eating a diet rich in complex carbohydrates from fruits and vegetables, whole grains, legumes/beans is so important for our mental health.
Blood sugar stabilization is also important for mental health. This is why eating consistent complex carbs throughout the day while limiting consumption of more refined carbs and added sugars, which quickly spike and then lower our blood sugar, is important. One study looking at blood sugar and mood in individuals with diabetes found that inconsistent blood sugar control was associated with decreased quality of life and depressive symptoms. Another study found that diets high in added sugars were associated with mental health disorders. Eating balanced meals and snacks throughout the day can help stabilize blood sugar and improve overall mood. Pair carbohydrate-rich foods with proteins and healthy fats to help slow digestion of sugars.
Overall, a diet rich in complex carbohydrates from fruits and vegetables, whole grains, and legumes/beans is preferable; limiting added sugars and sugar-sweetened beverages can decrease blood sugar spikes throughout the day.
Protein
Proteins are made from individual molecules called amino acids. There are 8 essential amino acids, meaning we need to get them through our diet. Plant-based foods like tofu, tempeh, soymilk, beans/legumes, peas, seitan, whole grains, nuts, and seeds are protein-containing foods which supply our body with the amino acids it needs to function. Amino acids even play a role in the production of neurotransmitters in the brain such as serotonin, dopamine, and norepinephrine. Lack of amino acids can influence the presence of these neurotransmitters which can impact our mood, well-being, appetite, stress levels and may lead to increased anxiety and depression.
Eating a well-rounded diet rich in a variety of protein-containing foods is essential on a plant-based diet for many reasons, including mental health.
Omega-3-fatty acids
Did you know that around 50% of the matter in our brain is made up of fat? Additionally, around 33% of that is omega-3-fatty acids. Omega-3-fatty acids are essential polyunsaturated fats that we need to get through our diet. Recent studies have shown that omega-3-fatty acids may be effective in treating major depression. Omega-3-fatty acids are found in plant-based foods like flaxseeds, walnuts, soybeans, and chia seeds. These foods contain ALA, a type of Omega-3-fatty acid that helps with metabolism and can act as an antioxidant which may protect the brain from cellular damage. DHA and EPA, two other types of omega-3-fatty acids, are mainly found in fish and microalgae. DHA and EPA are essential for brain development.
It is recommended that vegan and vegetarians consume 200 to 300 mg combined DHA+EPA two or three times per week which you can get from an algae oil supplement.
B Vitamins
According to one study published in Neuropsychobiology mood improvement is associated with vitamin B2 and B6 status. Another interesting thing was that improvement of thiamine levels (vitamin B1) in women was associated with improved mood. B vitamins are abundant in plant based foods. Food sources high in B vitamins include leafy greens, whole grains, legumes, nutritional yeast, nuts, sunflower and sesame seeds.
There is also evidence that supplementation of vitamin B12 improves cognitive function in older adults. Vitamin B12 deficiency can also cause depression and irritability. Vitamin B12 is made by bacteria and found mainly in animal based foods. Many vegan foods today are fortified with vitamin B12 but it’s also important for vegans to take a B12 supplement. It is recommended that vegan adults should take two doses per day of 2 to 3.5 mcg per serving, one dose per day of 25 to 100 mcg per serving, or two doses per week of 1,000 mcg per serving.
Iron
Iron deficiency is the most common nutrient deficiency in the world and is not specific to plant-based eaters. Iron is a mineral that is essential for many functions in the body including oxygen transport, enzyme production, brain development, the immune system, and for the synthesis of neurotransmitters. Among other symptoms such as fatigue, iron deficiency anemia is associated with depression, apathy, and fatigue. This is why avoiding an iron deficiency is one way to help protect mental health and well-being.
On a plant-based diet, it is important to aim for a variety of iron-rich foods throughout the day. Plant-based foods that contain iron include lentils, beans, blackstrap molasses, soy products, dark leafy greens, lima beans, some vegan meat products, and whole grains. Pairing iron-rich foods with vitamin C-rich foods such as citrus fruits, red peppers, broccoli, potatoes, brussels sprouts, and strawberries helps increase iron absorption. It is often recommended that vegans and vegetarians should consume about 1.8 times more iron than non-vegans and vegetarians since plant-based iron is less readily absorbed.
Gut Health
Recent studies are showing a strong link between gut health and brain health. Inflammation in the gastrointestinal tract can release neurotransmitters and other cellular signals from the gut to the brain, which may influence brain function. This can potentially lead to worsening depression, anxiety, and memory loss. There is emerging research into whether probiotics may be useful in the treatment of depression and anxiety by suppressing pro-inflammatory cellular signals released by the gut but more research is needed.
To maintain a healthy gut, it’s important to eat a diet rich in fiber and complex carbohydrates such as whole grains, lentils, beans, nuts, seeds, fruits, vegetables, and prebiotic and probiotic rich foods such as garlic, onions, leeks, artichoke, bananas, asparagus tempeh, sauerkraut, kimchi, fermented vegetables, and non-dairy yogurt. Read more about probiotics and prebiotics here.
Takeaway
Although supplementation or eating a healthy diet may not cure depression, anxiety, and other mental health disorders there is significant evidence that shows how important nutrition and diet is for mental health. Not only should we focus on eating adequate carbohydrates, protein, healthy fats, vitamins and minerals but we should also be mindful of our overall eating pattern and habits. The importance of proper nutrition and diet should not be overlooked when it comes to taking care of our mental health.
Helpful tips:
Get lab work done regularly to check for possible nutrient deficiencies.
Eat consistent snacks and meals throughout the day which can help improve mood by stabilizing blood sugar levels and through glucose metabolism.
Focus on a diet rich in fruits, vegetables, whole grains, legumes/beans, nuts, seeds, healthy fats and probiotic-rich foods while limiting added sugars.
Supplement if necessary and always talk to your dietitian and/or healthcare provider before adding a supplement.
