by YYou are what you eat, as the saying goes. But it may be more accurate to say that you feel how you eat, since the growing field of nutritional psychiatry suggests that your diet plays an important role in your mental health.
The right combination of foods and nutrients can act as a buffer against stress, anxiety, depression, and a range of other psychological issues, according to research. Studies have shown, for example, that people who follow the Mediterranean diet – one heavy on fruit, vegetables, legumes, olive oil and fish – have lower risks for depression than people who don’t. Adding foods like these to your plate may be even better for your mental health than social support, a known psychological booster, according to a 2017 study.
There may not be an immediately obvious connection between what goes into your gut and what happens in your brain. But “humans are one very complex, very integrated system,” says Felice Jacka, co-director of the Food and Mood Center at Australia’s Deakin University and first author of the 2017 study. “The body and brain are in constant conversation. ”
In fact, there is a rich body of evidence to suggest that physical activity of almost any type, duration and intensity can improve mental health. And now, leading health authorities, including the World Health Organization, acknowledge that nutrition also plays an important role.
“Hippocrates was on this story a long time ago. It made the connection between the gut and the brain,” says Dr. Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and author Calm Your Mind with Food. Now, modern science is catching up.
Researchers are still learning about exactly how food affects mental health, but the gut microbiome appears to play a key role. Trillions of microbes live in your digestive system, working to break down components of the food you eat and interacting with many other parts of the body along the way, Jacka explains. Just as they nourish the physical body, nutrient-dense foods nourish the microbes in your gut, which brings a range of benefits – including, research suggests, better mental health. One 2023 study in mice linked a type of bacteria found in foods like yogurt to lower stress levels, and potentially lower risks of anxiety and depression, apparently due to its ability to stimulate parts of the immune system to regulate.
The gut also has a direct line of communication with the brain via the vagus nerve, which runs from the brainstem to the large intestine. Neurotransmitters that regulate mood, including feel-good serotonin, are made in the gut. And when the gut pumps them out, the vagus nerve “acts like a two-way text messaging system that allows neurotransmitters to go back and forth, up and down, all the time,” Naidoo explains.
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Although the science is not settled, some researchers have said that the mineral zinc, found in foods including oysters and nuts, may increase levels of a protein that promotes new growth in the brain, which may resulting in better cognitive and mental function. health, says Dr. Drew Ramsey, assistant clinical professor of psychiatry at Columbia University and author of the Eat to Overcome Depression and Anxiety. By eating well, “your brain cells are getting all the nutrients they need to grow and thrive,” he says.
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Jacka is not too prescriptive about what people should and shouldn’t eat for peak mental health. But, as a general rule, she recommends focusing your diet on a wide variety of plant-based foods, such as fruits, vegetables, nuts, beans, herbs, and whole grains, and limiting how often you eat foods. ultra processed. , such as packaged chips, cookies, and snacks.
How and where you eat is also important, says Ramsey. Many people build their shopping lists mainly around the cheapest and easiest to prepare. But developing an emotional connection to food, whether by buying it at farmers’ markets where you can meet the people who grow it or by slowing down and sharing meals with friends and family, can nourish the mind and soul. as well as the body, he says. . “Through our relationship with food,” says Ramsey, “we can build community.”
If you’re looking for specific mood-boosting foods, here’s what science recommends you put on your grocery list.
what to eat for better mental health
Omega-3 fatty acids: Although much of the research is preliminary, there is some evidence that eating foods rich in omega-3 fatty acids – including seafood, nuts, and plant oils – at least a few times a week can help mood disorders such as depression and improve bipolar disorder.
Cruciferous vegetables: Veggies including cauliflower, broccoli, cabbage and arugula contain compounds that reduce inflammation, which have been linked to a range of health issues including depression and anxiety. In one 2022 study, people who ate multiple servings of cruciferous vegetables each day had significantly lower self-reported stress levels than people who ate less.
Fermented foods: Famous for feeding your gut microbes, fermented foods like plain yogurt, kimchi, and sauerkraut are powerful for improving the brain-body connection. Some research suggests that eating two to three servings a day is associated with measurable reductions in stress and depressive symptoms.
Spices: Cinnamon, saffron, turmeric, black pepper, and other spices are rich in antioxidants, that are anti-inflammatory compounds, and improve metabolism, which may also increase mental health. When preparing food, Naidoo recommends going with spices to add flavor, rather than salt or sugar.
Beans and leafy greens: Some research suggests that anxiety is associated with magnesium deficiency – so eating foods rich in this mineral, such as beans, spinach and Swiss chard, may help calm the mind.
