When we talk about health, we often focus on physical fitness, but there’s another dimension that’s just as critical: mental well-being. In this discussion, “Food for a Blyssful Mood,” we’re going to explore how what we eat can shape our mood, combat stress, and potentially even prevent depression. Mental health is vital, and addressing it requires a multi-faceted approach, starting with what we put on our plates.
Mental Health Matters
Low mood, if left unchecked, can spiral into depression, a serious condition that claims nearly 800,000 lives every year, according to the World Health Organization. That’s one person every 40 seconds. Antidepressants are often presented as the go-to solution for this issue, but could there be other, more natural ways to lift our spirits?
Being mentally fit isn’t the same as being physically fit. You may look strong, but your mind might still be struggling. This is why reducing stress and maintaining a balanced lifestyle, including eating nourishing foods, is key. And let’s be clear, just because you’re not clinically depressed doesn’t mean you’re truly happy. There’s always room for more joy and peace in life. Research shows that happier individuals tend to have stronger immune systems and get sick less frequently.
Can Food Really Improve Your Mood?
Let’s look at what mood really is: a temporary state of mind or feeling. While a low mood might not seem serious, it can sometimes be a precursor to mental health issues like depression. Studies show that depression is linked to brain inflammation and imbalances in neurotransmitters like serotonin and dopamine. Could something as simple as eating more plant foods help with this?
In his book How Not to Die, Dr. Michael Greger shares studies indicating that people on plant-based diets experience fewer negative emotions than those who eat meat. Plant foods are rich in anti-inflammatory properties and help balance neurotransmitters, possibly explaining why.
Nutrient Deficiencies and Mental Health
It’s no secret that poor nutrition can contribute to low mood and depression. Deficiencies in certain nutrients, like omega-3 fatty acids, vitamin C, and B vitamins (especially B12), can have serious consequences for mental well-being. Let’s break down how these deficiencies play a role:
Omega-3 Fatty Acids: Omega-3s are essential fats that our body can’t produce on its own. Studies suggest that a lack of these fats, found in plant sources like walnuts, flax seeds, and leafy greens, can contribute to depression. The type of omega-3s in fish (EPA and DHA) has been studied for its mental health benefits, but plant-based omega-3s (ALA) can also be converted into EPA and DHA by the body.
Vitamin B12 Deficiency: B12 is crucial for brain health, and a deficiency can lead to symptoms like memory loss, deep depression, and tingling in the hands and feet. While B12 is primarily found in animal products, vegans and vegetarians can get it through fortified foods or supplements. Interestingly, the modern world’s sanitation practices have made it harder to get B12 naturally from the environment.
Antioxidants: Plant-based foods like fruits and vegetables are packed with antioxidants, which reduce oxidative stress—an imbalance between free radicals and antioxidants in the body. This oxidative stress can damage brain cells and tissues, leading to inflammation, a key contributor to depression.
Depression and the Role of Inflammation
Recent studies have found that foods high in arachidonic acid, a fat found in animal products like eggs and chicken, can promote inflammation. When this inflammation reaches the brain, it may trigger symptoms of depression. That’s why reducing consumption of inflammatory foods and increasing anti-inflammatory foods—such as berries, apples, green tea, and leafy greens—can be so beneficial.
Additionally, foods that act as natural MAO inhibitors (like apples, berries, and onions) can help balance neurotransmitters. Quercetin, found in many fruits and vegetables, has been shown to block the enzyme MAO, which helps boost serotonin levels in the brain.
Protein and Serotonin Production
Did you know that eating too much protein could interfere with serotonin production? Tryptophan, an amino acid essential for making serotonin, can struggle to cross the blood-brain barrier when there’s an overload of other amino acids in your system. On the other hand, carbohydrate-rich diets can increase insulin production, which absorbs competing amino acids, allowing more tryptophan to enter the brain and boost serotonin levels.
Plant-based tryptophan sources include leafy greens, pumpkin seeds, and broccoli—foods that can naturally enhance your mood.
The Bigger Picture: Lifestyle and Mental Health
Beyond diet, lifestyle plays a huge role in mental wellness. According to a longitudinal study from southeastern Australia, poor diet quality over time can increase the risk of depressive symptoms. Interestingly, this effect is most pronounced in older adults, while younger individuals may experience depressive symptoms linked to a variety of factors, including diet, lifestyle, and social circumstances.
Other ways to improve mood include:
Exercise: Physical activity has been proven to reduce depressive symptoms.
Saffron: Even just smelling this spice can lift your spirits.
Coffee: Drinking two or more cups a day has been linked to improved mood, but be careful not to add too much sugar, which could negate the benefits.
Believing in happiness: Sometimes, the placebo effect is real—simply believing you’re happy can make a difference.
In Conclusion
Food has the potential to be a powerful tool in supporting mental health. While it’s not a cure-all, the evidence strongly suggests that a plant-based diet rich in anti-inflammatory and nutrient-dense foods can help improve mood and reduce the risk of depression.
Remember, it’s not just about avoiding the depths of depression—it’s about striving for a happier, more balanced life.
Sources
Jacka, F. N., Cherbuin, N., Anstey, K. J., & Butterworth, P. (2014). Dietary patterns and depressive symptoms over time: Examining the relationships with socioeconomic position, health behaviours, and cardiovascular risk. *PLOS ONE, 9*(1). https://doi.org/10.1371/journal.pone.0087616
Grases, G., et al. (2019). Possible relation between consumption of different food groups and depression. *BMC Psychology, 7*(1). https://doi.org/10.1186/s40359-019-0309-0
Harvard Health Publishing. (2013, January 10). Vitamin B12 deficiency can be sneaky, harmful. *Harvard Health Blog*. https://www.health.harvard.edu/blog/vitamin-b12-deficiency-can-be-sneaky-harmful-201301105780
NutritionFacts.org. (2017, March 30). Antioxidant- and folate-rich foods for depression. https://nutritionfacts.org/2017/03/30/antioxidant-and-folate-rich-foods-for-depression/
Harvard T.H. Chan School of Public Health. (n.d.). Omega-3 fats. *The Nutrition Source*. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/
NutritionFacts.org. (n.d.). Vitamin B12. https://nutritionfacts.org/topics/vitamin-b12/
Harvard Health Publishing. (2018, August 3). Omega-3 fatty acids for mood disorders. *Harvard Health Blog*. https://www.health.harvard.edu/blog/omega-3-fatty-acids-for-mood-disorders-2018080314414
Comments