The focus on mental health today is greater than ever before. From mental health days in schools to dedicated awareness months, the understanding and accessibility of resources are rapidly increasing. One essential aspect is the impact of nutrition on our mental health. By making strategic dietary choices, we can positively influence our mental well-being with scientific evidence to back it up!
The level of serotonin in our body is directly related to various mental health issues, including phobias, depression, and anxiety. The National Library of Medicine reports that 95% of our body’s serotonin is produced in the intestines. To promote adequate serotonin production, we need to focus on our diet and the health of our digestive system. Without proper care, serotonin production may be negatively affected, leading to numerous potential problems. Fortunately, there are many choices we can make to optimize our nutrient intake and ensure we benefit from each bite.
High Fiber Diet
A high-fiber diet helps to boost serotonin levels and improve your overall mood. There are two different types of fiber: one predominantly found in fruits and the other more abundant in vegetables. Both are essential for maintaining a healthy body. Making sure to consume two servings of fruits and three servings of vegetables daily will greatly contribute to your wellness. To maximize the benefits, aim to eat a wide variety of fruits and vegetables. A simple way to achieve this is by including something from each color of the rainbow in your daily meals. This is an easy way to increase the variety of vitamins, minerals, and antioxidants your body receives adding to your overall health!
Tryptophan
Foods rich in tryptophan have been associated with an increase in serotonin levels. These include items such as turkey, bananas, dried prunes, peanuts, and chocolate. For tryptophan to effectively influence serotonin production, it requires various vitamins and minerals to interact with, making it essential to consistently consume fruits and vegetables to reap this benefit!
B Vitamins
Multiple B vitamins have been linked to the production of serotonin. There are eight different types of B vitamins, and these can be found in seafood, dark green leafy vegetables, whole-grain breads, cereals, and pastas. Some people find it helpful to take a B complex vitamin to ensure they are getting enough.
Omega-3s
The American diet is often high in omega-6 fatty acids, which—when consumed in excess—may contribute to inflammation and negatively impact health. In contrast, diets rich in omega-3s have been linked to increased serotonin levels and may help reduce symptoms of depression and anxiety.
Because more than 60% of the brain is made up of fat, omega-3 fatty acids play an important role in supporting brain function and helping regulate mood-related signals.
There are two main types of omega-3s: ALA, which comes from plant sources such as flax seeds, and EPA/DHA, which are found primarily in fatty fish. For optimal mental health support, both forms should be included regularly in the diet. If you aren’t getting these through your diet, you may want to consider adding a supplement. If this is a route that you take, make sure you are sourcing it from a reputable company. One that is often recommended is Nordic Naturals, which can be found at most health food stores or online at www.nordic.com.
Antioxidants
A growing body of scientific evidence suggests that free radicals may play an important role in the development of certain mental health conditions, including depression. So what helps fight free radicals? Once again—fruits and vegetables, which are rich in antioxidant compounds that help protect the body from oxidative stress.
Other excellent sources of antioxidants include nuts, whole grains, spices, and green tea
A study of 3,000 people found that antioxidants lowered the risk of depression, psychological distress, mood and anxiety disorders, and poor overall perceived mental health.” (How Not To Die, Dr. Michael Gregor). The same study also noted the importance of the source of the antioxidant – the best results were seen when the antioxidants were consumed directly from food (versus through vitamins). This is one of many examples where eating directly from the source is the way to go!
Now that you know what can help your mental health, what can harm your state of mind?
Sweetened beverages—such as soda and many sports drinks—have been linked to an increased risk of depression (CDC study details). In fact, adding sweeteners can reduce or even eliminate some of the natural benefits a beverage may otherwise provide.
This may also be true with coffee: adding sugar can lessen its potential benefits, and artificial sweeteners such as aspartame and saccharin have been associated with a higher risk of depression. Some research suggests mood effects may appear in as little as eight days.
Artificial sweeteners are found in more than 6,000 products, making it more important than ever to read labels and make conscious choices about what we put into our bodies.
And sweetened beverages aren’t the only dietary influence on mental health. Other foods and substances that have been linked to increased anxiety and depression include highly processed junk foods, alcohol, and excess caffeine.
By making just a few changes, you can see a big impact in our your mental health. This along with learning how to better manage stress (learn more here), exercise, meditation and other good mental habits can go a long way in impacting how you feel each day.
~Happy Healthy Life