When it comes to mental health, the adage "you are what you eat" has never been more true.
The growth, upkeep, and defense of brain function all depend heavily on nutrition.
Depression, anxiety, and ADHD are just a few of the mental health issues that poor nutrition has been linked to.
According to research, a diet high in omega-3 fatty acids, vitamins B, D, and E, as well as minerals like zinc, magnesium, and iron, can improve mental health.
These nutrients support improved neurotransmitter function, the development of new brain cells, and the reduction of brain inflammation.
Here are a few effects of nutrition on mental health.
Depression and Anxiety
Millions of people worldwide are afflicted by two of the most prevalent mental health disorders: anxiety and depression.
According to studies, eating a diet rich in fruits, vegetables, whole grains, fish, and other wholesome foods can help reduce the symptoms of anxiety and depression.
This is due to the foods' high nutrient content, which includes vitamins, minerals, and other ingredients that support brain health and lower inflammation.
On the other hand, eating a lot of processed and junk food has been linked to a higher risk of developing depression and anxiety.
ADHD
The neurodevelopmental disorder Attention Deficit Hyperactivity Disorder (ADHD) affects both children and adults.
According to research, kids with ADHD may have lower levels of certain vitamins and minerals like iron, magnesium, and zinc.
These nutrients can be supplemented to help with ADHD symptoms like impulsivity and hyperactivity.
Stress
In today's fast-paced world, stress is a common issue and can be harmful to mental health.
However, studies have shown that eating an anti-oxidant-rich diet can help shield the brain from the negative effects of stress.
Vitamin C, vitamin E, and beta-carotene are antioxidants that assist in reducing oxidative stress, a major factor in brain damage and mental health issues.
It is impossible to stress the importance of eating for mental health.
A diet strong in processed and junk food can raise the risk of mental health issues, but a diet high in omega-3 fatty acids, vitamins B, D, and E, and minerals like zinc, magnesium, and iron can have a good effect on mental health.
We can safeguard brain function, lower inflammation, and enhance our mental health and wellbeing by eating a healthy, balanced diet.
Lucy Chege is a registered and licensed nutritionist based in Kenya, proficient in medical nutrition therapy.