By Cassie Jewell, M.Ed., LPC, LSATP
You may have heard of the “food-mood connection.” Research indicates that our food choices greatly impact not only physical health, but mental well-being. Some foods seem to boost mood and reduce psychiatric symptoms while others are linked to depression and anxiety.
Sugar negatively impacts mood and slows memory and learning. High-sugar diets are associated with smaller brain volume. Furthermore, sugar will make you less alert and more tired. A recent study found that the idea of a “sugar rush” is myth.
Sugar is not the only villain; fat can be just as harmful. One study found that a high-fat diet may lead to symptoms of depression and anxiety. Furthermore, trans fat may lead to poor memory function.
If you have bipolar disorder, avoid processed meats such as jerky, hot dogs, etc. Researchers found that nitrates in processed meats are associated with mania.
A diet high in fiber and vegetables (with limited added sugar) has been linked to improved mood and a reduction in depressive symptoms. Interestingly, women seem to benefit more than men, and the effect is even greater when exercise is added. A vegan or plant-based diet is associated with lower levels of depression, anxiety, and stress.
Fruits and vegetables are good for mood, but raw fruits and veggies are better. A raw diet is associated with higher levels of mental wellbeing and lower levels of psychiatric symptoms. According to a recent study, the top raw foods associated with mental wellness are apples, bananas, berries, carrots, citrus fruits, cucumbers, grapefruit, kiwi, lettuce, and dark, leafy greens.
So how many servings of fruit/veggies should you eat per day for optimal mental health? At least 8, according to one study that found happiness benefits were evident for each portion for up to 8 servings per day.
What nutrients should you include in your diet for improved mental health? Research indicates the following are important for mental wellbeing: Omega-3 fatty acids (fish, flaxseed, walnuts), phospholipids (egg yolk, soybeans), niacin (liver, avocado, brown rice), folate (legumes, beets, broccoli), vitamin B6 (chickpeas, tuna), and vitamin B12 (sardines, fortified nutritional yeast).
In sum, skip the fast food and soda; head to the salad bar instead to feed your mood and your belly!
Bonnie Beezhold, Cynthia Radnitz, Amy Rinne & Julie DiMatteo (2015) Vegans report less stress and anxiety than omnivores, Nutritional Neuroscience, 18:7, 289-296, DOI: 10.1179/1476830514Y.0000000164
Boston University. (2017, April 20). Is soda bad for your brain? (And is diet soda worse?): Both sugary, diet drinks correlated with accelerated brain aging. ScienceDaily. Retrieved from www.sciencedaily.com/releases/2017/04/170420162254.htm
Johns Hopkins Medicine. (2018, July 18). Beef jerky and other processed meats associated with manic episodes. ScienceDaily. Retrieved from www.sciencedaily.com/releases/2018/07/180718082225.htm
Knüppel, A., Shipley, M. J., Llewellyn, C. H., & Brunner, E. J. (2017). Sugar intake from sweet food and beverages, common mental disorder and depression: prospective findings from the Whitehall II study. Scientific reports, 7(1), 6287. doi:10.1038/s41598-017-05649-7
Lim SY, Kim EJ, Kim A, Lee HJ, Choi HJ, Yang SJ. Nutritional Factors Affecting Mental Health. Clin Nutr Res. 2016 Jul;5(3):143-152. https://doi.org/10.7762/cnr.2016.5.3.143
University of California, Los Angeles. (2012, May 15). This is your brain on sugar: Study shows high-fructose diet sabotages learning, memory. ScienceDaily. Retrieved from www.sciencedaily.com/releases/2012/05/120515150938.htm
University of California, San Diego Health Sciences. (2015, June 17). Dietary trans fat linked to worse memory. ScienceDaily. Retrieved from www.sciencedaily.com/releases/2015/06/150617144237.htm
University of Manchester. (2019, February 5). Healthy diet can ease symptoms of depression. ScienceDaily. Retrieved from www.sciencedaily.com/releases/2019/02/190205090511.htm
University of Otago. (2018, April 16). Raw fruit and vegetables provide better mental health outcomes. ScienceDaily. Retrieved from www.sciencedaily.com/releases/2018/04/180416101403.htm
University of Warwick. (2016, July 10). Fruit and veggies give you the feel-good factor. ScienceDaily. Retrieved from www.sciencedaily.com/releases/2016/07/160710094239.htm
University of Warwick. (2019, April 4). No such thing as ‘sugar rush’! Sugar worsens mood rather than improving it. ScienceDaily. Retrieved from www.sciencedaily.com/releases/2019/04/190404104345.htm
Wiley. (2015, October 19). High-fat diet may cause changes in brain that lead to anxiety, depression. ScienceDaily. Retrieved from http://www.sciencedaily.com/releases/2015/10/151019123204.htm