Nutritional Psychiatry 101: How Food Can Impact Your Mood
Amy Corcoran, MS, RDN
Picture this: you’re savoring a delicious meal, and it’s not just the flavors that make you happy. It turns out that certain nutrients can influence how you feel!
Welcome to the world of nutritional psychiatry, where your diet might be the secret ingredient to a happier you. While no diet or supplement is a quick fix for mental health, there’s exciting evidence that specific eating habits and nutrients can make a difference.
In this post, I’ll give a registered dietitian’s rundown of the link between nutrition and mental health and of key nutrients that can brighten your mood.
So, are you ready to see what’s cooking in the world of food and mood? Let’s dig in!
What is nutritional psychiatry?
Nutritional psychiatry is a growing field that explores how our diet affects our mental health. It looks into how certain dietary patterns and nutrients can boost our moods and influence our risk of developing certain mental health-related conditions.
While nutritional psychiatry is a relatively new area of research, having taken off in the past decade, some major studies point to the promising nature of how diet impacts mental health.
- A large observational study involving over 10,000 people found that following a Mediterranean diet was linked to a lower risk of depression.
- Additionally, trials like SMILES, HELFIMED, and PREDIDEP have shown that adopting a healthy diet can lead to significant improvements in mood and mental health among those with depression.
How does nutritional psychiatry work?
Diet may improve mental health through several key mechanisms, including reducing inflammation, lowering oxidative stress, enhancing brain plasticity, and improving gut health.
Our team of Philadelphia nutritionists can help walk you through creating a well-rounded meal plan that keeps you feeling your best.
What are key nutrients for mental health?
It’s well-accepted that certain vitamins and minerals are essential for physical health. (Think: calcium and bones, iron and red blood cells, and vitamin D and immunity.) But did you ever wonder how certain nutrients can make a difference in how you feel?
Let’s dive into the key nutrients that can help keep your mental well-being strong.
Omega-3 fatty acids are widely known for their mood-boosting effects. They help build and maintain brain connections, reduce inflammation, and regulate neurotransmitter levels in your brain.
- Top sources of omega-3 fatty acids include fatty fish such as salmon, mackerel, tuna, herring, and sardines; nuts and seeds such as flaxseed, chia seeds, and walnuts; flaxseed oil, soybean oil, and canola oil; and fortified eggs and milk.
B vitamins play a key role in brain and nervous system functioning. Higher intakes of B vitamins are associated with reduced rates of depression, anxiety, and stress.
- There are many different types of B vitamins. They are found in fruits and vegetables; whole grain and fortified cereals; milk, eggs, and meat products.
Vitamin D is linked to mood regulation and lower rates of depression.
- Vitamin D can be found in milk, fortified breakfast cereals and orange juice, and fatty fish (e.g., trout, salmon, tuna, mackerel).
Antioxidants are certain nutrients that protect cells against damage. Depression and anxiety are associated with lower levels of antioxidants, pointing to a novel area of future research.
- Vitamin C, vitamin E, and colorful compounds in fruits and vegetables are all antioxidants. Try citrus fruits, almonds, and filling your plate with color to boost your antioxidant intake (dark chocolate, counts, too!).
Zinc is an important nutrient for mood regulation. Zinc deficiency has been associated with depressive symptoms.
- Foods that provide zinc include oysters, meat, fish, poultry, fortified breakfast cereals, beans, nuts, whole grains, eggs, and dairy products.
Fiber, a widely under-consumed nutrient, is key to supporting a healthy microbiome. Though it’s still an early area of research, growing evidence points to the importance of a healthy gut microbiome in preventing and perhaps even treating mental health conditions.
- Try a new fruit or vegetable, or even a whole grain (ever heard of millet?) this week to boost your fiber intake! You can also support gut health with fermented foods, like yogurt or sauerkraut.
While understanding individual nutrients is interesting, it’s important to remember that overall dietary patterns are the most beneficial for mental health. A balanced plate with fruits, vegetables, varied protein sources, and whole grains can make a difference in how you feel.
Bottom line
In recent years, the fascinating link between what we eat and our mental well-being has gained significant attention. Nutritional psychiatry is an emerging field that offers exciting insights that can complement, not replace, traditional mental health treatments.
So, the connection between food and mood is more than just a catchy phrase—growing evidence shows that our diet can impact how we feel!
If you’re looking for expert one-on-one nutrition advice, book now with one of our Philadephia dietitians! We can help you feel your best!
