The connection between mental health and the foods we DON’T eat.

Diets high in sugary, fatty and Ultra processed foods are associated with low mood, depression and poor brain health. I ask the same question to any new client “What do you think Ultra processed food actually is?”  As you would expect, the response is junk food, cookies, some fast food chains etc. When I point out that many food products are in disguise as real food and despite the messaging are indeed completely processed; they look at me as if I have completely lost my mind.  Then we look at the ingredients. “but I thought that was healthy” There is a lean mean, extraordinarily good advertising machine behind all these brands. In 2021, the US food industry alone spent 14 billion on advertising. The funny part is you never see celery, or leeks advertised.

Nutrition is not by any means the only solution to good mental health, absolutely not. There are so many factors that play major roles in this space and we need to take care of all of them. By way of this blog and since I am a culinary medicine geek, I want to highlight the importance of the key nutrients that play a role in our mental health; our brain health.

We need to start changing the conversation when people talk about diet and nutrition because every single time, the conversations go to; restriction, physical health, promoting “healthy products or trends’ and tracking.  Now; there is a place for all of these; no one size fits all etc; however not once in all my years, either playing sports, joining gyms, conversations with friends, or working with trainers, has one person ever spoken about nutrition as it relates to mental health.  Not one. 

There is now enough research evidence to show the importance of nutrients for mental as well as physical well-being. We need to change and educate, otherwise, “the definition of madness etc.”  Real Food is powerful, it is the most underused medicine we have.

Let’s look at the key nutrients that may positively influence brain health and the foods that they appear in:

1. Omega-3

Omega-3 fats can be found in nuts, seeds and oysters, although the highest amounts exist in oily fish such as sardines, salmon, anchovies and mackerel.

2. B vitamins and folate

Single-handily B vitamins are the most important group for your brain.

They play a critical role in the production of a range of brain chemicals.

Folate (B9) deficiency has been reported in depressed populations and among people who respond poorly to antidepressants.

Vitamins B’s are found in leafy green vegetables, unprocessed meats, seafood, eggs, cheese, dairy, whole grains and nuts, seeds, avocados, citrus fruits, and legumes.

3. Amino acids

Amino acids are the building blocks for creating proteins, from which brain circuitry and brain chemicals are formed. Some amino acids are precursors of mood-modulating chemicals; tryptophan, for instance, and is needed to create serotonin.

Amino acids are found in any source of protein, most notably meats, seafood, eggs, nuts and legumes.

4. Minerals

Minerals, especially zinc, magnesium and iron, have important roles in neurological function.

Zinc is an abundant trace element, and is involved in many brain chemistry reactions. It’s also a key element supporting proper immune function. 

Magnesium is also involved in many brain chemistry reactions and deficiency has been linked to depressive and anxiety symptoms.

Zinc is abundant in lean meats, oysters, whole grains, pumpkin seeds and nuts, while magnesium is richest in nuts, legumes, whole grains, leafy greens and soy, dark chocolate (yup).

5. Vitamin D

Vitamin D is as important as much for brain development as it is for bone development.

Vitamin D can be synthesised via sunlight, which is good, but it all depends on where you live.  Vitamin D can also be found in oily fish, mushrooms, dairy, and fortified cereals.

6. Antioxidants

An increase in oxidative stress and damage to brain cells has been implicated in a range of mental disorders, including depression and dementia.

Fruits and vegetables contain these antioxidant compounds in relative abundance, especially blackberries, blueberries, raspberries and goji berries; grapes; mangoes; onions; garlic; kale; as well as green and black tea; various herbal teas; and coffee.

7. The gut + nothing but the gut

Research shows a connection between the bacteria in our guts and brain health, which may affect mental health. I go on and on about this; it is so important. When the gut microbiota composition is less than optimal, it can result in inflammatory responses that may negatively affect the nervous system and brain function.

We need a diet rich in foods that nourish “the good” bacteria. Foods such as kefir, yoghurt (good yoghurt not loaded with additives), fruit skins, fermented foods etc.

What is next?

Let’s start looking at our health as a whole; go back to the basics. Let’s nourish; Not shame.

Your food.  Your choice. Your table.