Staying Mentally Fit Through Eating | Nutritional Psychology

Ever wondered why our Indian caregivers emphasize “home-cooked meals” or “Ghar ka khana” so much? Well turns out, some views of our elders are much more research-backed than we thought! Food focused on nutrition does not only help you remain physically fit and contributes to your mental fitness.

Most of us at some point have thought to exercise more or eat more healthily to remain physically fit. We have browsed the internet for “healthy recipes” or “diet charts” to attain our goals. But how many of us ever wonder how to eat to aid our mental health? Well, nutritional psychology is precisely an area of study that examines that.

Nutritional Psychology 

The Center for Nutritional Psychology defines nutritional psychology as the “area of study that examines the relationship between our dietary and nutrient intake patterns, and our mood, behavior, and mental health.” 

Simply, it is the science that examines how your food content affects your mental processes.

To understand how food affects your mental health, it is first important to understand what is considered nutrition and not.

What is nutrition? How is it different from dieting? 

Diet usually refers to food one consumes habitually daily. In another sense, diet can also imply restricting certain foods and counting calories to reach certain body goals.

However, nutrition refers to nourishment. It implies the consumption of nutrients and foods essential for good mental and physical health. 

In a sense, diets can be grouped based on the foods they include. However, Nutrition implies a more holistic perspective on health.

To quote the University of Minnesota,

“Nutrition is essential as it involves more than simply eating “good” food. It is about nourishment at every level. It involves relationships with family & friends and with the nature (the environment), our bodies, our community, and the world at large.”

How do you think food affects our mental health? 

Now that we know more about eating for health rather than losing weight, we can finally come to the main topic- how does food affect your mental health? I could write a diet plan here, but I think it’s essential for us to be empowered enough with the knowledge to make informed decisions based on what we think is good for us. Hence, please find below some guidelines to follow healthier nutrition for better mental health.

What kind of foods has a good impact on your mental health? 

Whole Foods: In general, consuming whole and not refined/ processed foods offers evidence toward better mental health. Studies have shown that following a diet rich in fruits, vegetables, and fish offers protection against the onset of depressive symptoms.[1]

Anything that “does not come out of pocket” is a whole food and good for your mental health and brownie points for saving the environment.

Foods that are rich in omega-3 Polyunsaturated Fatty Acids (PUFA): 

Sources: (Taken from NIH, office of dietary supplements)

• Fish and other seafood -especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines

• Nuts and seeds- flaxseed, chia seeds, and walnuts

• Plant oils - flaxseed oil, soybean oil, and canola oil

• Fortified foods and supplements ( it is important to note that supplements might interact with medication, hence it is advisable to consult your physician)

Reason: Deficiency of Omega-3 fatty acids is a possible contributing cause to mood disorders. [11] Essential fatty acids can be grouped into 2 types: omega-3 and omega-6. These fatty acids are essential for our mental health because the membrane of our neurons and our brain is composed of them, and hence they help our brain regulate its function effectively.[3] Omega-3 fatty acids are better because they cause reduce inflammation in comparison to Omega-6 fatty acids. Studies have found that frequent fish consumption (a rich source of omega-3 PUFA) in diets is linked to a lesser prevalence of depression, whereas infrequent consumption is linked to depressive symptoms. Supplements also show a reduction of depressive symptoms. Hence, they might act as mood stabilizers. [2]

Foods that have a low glycemic index 

• Whole grains such as rolled/steel cut oats

• Nonstarchy vegetables 

• Most fruits 

• Dairy and dairy substitutes such as plant milk

• Some nuts and nut butter, seeds, etc.

Glycemic index: The speed with which a particular food increases blood sugar decides its glycemic index. Low GI foods are digested slowly, and hence blood sugar does not increase immediately. According to medical news today, GI levels are as follows:

• Low-GI foods score under 55

• Medium-GI foods score 55–70

• High-GI foods score above 70

Reason: It is controversial whether a low GI diet is good for you or a high GI diet. However, some studies suggest that a high GI diet may cause hypoglycemia (abnormally low blood sugar level) which is known to cause irritability and affect mood negatively. Hence, triggering depression, especially in diabetic patients. In addition, high GI diets may also lack essential nutrients, fiber, and whole foods, which we know are good for our mental health. [4]

Foods rich in B-vitamins (B6, B12, folate) 

Source: Healthline.com

B-6: milk, eggs, carrots, potato, sweet potato, green peas, banana, chickpeas, avocado, salmon, breakfast cereals (fortified) 

Low levels of the active form of vitamin B6 (PLP) have been found in individuals with depression. [6] Similar results have been found in older ages. B6 is also related to cognitive decline in aging. However, the effect of B6 on mental health is controversial and requires more research.

B-12: salmon, breakfast cereals (fortified), milk, producing deficiency of B vitamins is related to memory loss, depression, and cognitive dysfunction [1]. It is common among the elderly or people with hypothyroidism, among other conditions.

Folate: Eggs, legumes, leafy greens, beets, citrus fruits, broccoli, banana, papaya 

Folate supplements have shown better results in antidepressant therapy.

Reason: B-vitamins are involved in producing certain neurotransmitters such as serotonin (happy hormone) in our body.

Foods rich in iron 

Source: Taken from Healthline

• Spinach 

• Legumes 

• Red meat 

• Pumpkin seeds 

• Quinoa 

• Broccoli 

• Tofu 

Reason: Studies have shown that iron can influence emotional behaviors in rats. [7] This is because it is indirectly related to the proper functioning of many important neurotransmitters and hormones in our body, such as serotonin, GABA, and dopamine, making us feel happy, motivated, and calm. Hence low iron levels have also been found in people having bipolar [8] and depression.[9]

Foods rich in zinc 

Source [1]

• Nuts 

• Peas 

• Meat products 

• Eggs 

• Whole wheat grains 

• Pumpkin seeds 

• Oats 

Reason: Zinc deficiency is related to behavior, sleep disturbances, and loss of sex drive [1]. Some studies also show that zinc plays a role in developing and treating mood disorders, especially clinical depression[10]. Zinc deficiency can cause depression, such as anhedonia ( loss of interest in activities), anorexia ( change in feeding behavior), and anxiety. Studies indicate that the administration of zinc can have an antidepressant effect.

Foods rich in magnesium 

Source: [1]

• Unrefined grains 

• Green vegetables 

• Nuts 

Reason: Magnesium ion plays an important role in neuronal communication. The deficiency of magnesium, along with excess deficiency of calcium and stress, can cause depression-like symptoms. Magnesium deficiency is related to low mood, agitation, anxiety, restless leg syndrome, sleep disorders, irritability, and depression. [1] [13] Studies have also found that magnesium supplements lowered depressive symptoms and were used with antidepressant therapy. [12]

Foods rich in chromium 

Source: WebMD

• Broccoli 

• Whole wheat 

• Chicken breast 

• Oysters and shrimp 

• Grape juice 

Reason: chromium supplementation is effective in PMDD and menstrual cycle-related mood symptoms. [14] In addition, chromium supplementation has also been found effective in binge eating disorders and weight management in various groups of people affected with psychological illnesses such as schizophrenia and depression. It improves mood, appetite, and glucose regulation and can act as a selective serotonin reuptake inhibitor in BED patients. [15] It also helps to reduce carbohydrate cravings in people having atypical depression. [16].

Foods rich in vitamin D 

Source: Healthline

Although it is not possible to take enough vitamin D from natural sources of food, here I am mentioning some foods that are rich in vitamin D

• Egg yolks 

• Some fish- salmon, tuna, etc. 

• Mushrooms 

• Fortified foods- milk, plant milk, cereal, oatmeal, etc.

Reason: There is growing evidence on the association of Vitamin D with mental health. The deficiency is too common in our population because there are not enough sources of vitamin D, especially when we can’t go out. Generally deficient levels of Vitamin D are associated with cognitive dysfunctions, depression, schizophrenia, and bipolar disorder.[1] [17] Supplementation of Vitamin D has shown an overall improvement in quality of life in women. [18]

What kind of foods can be detrimental to your mental health? 

Processed foods: A British study found that the following food consumption can predispose individuals to depression [1]: chocolates, high-fat dairy, refined cereals, processed meat, sweet desserts, and fried foods.

Foods rich in caffeine content : 

Sources: Taken from HealthLine.com

• Coffee 

• Cocoa beans and chocolate ( depends on the amount of cocoa in it)

• Green tea 

• However, it can aid the caffeine on mood:

• Positive effects: increase alertness, attention and alleviate the mood. It can be beneficial for people with OCD. [5]

• Negative effects: can increase anxiety (common) and psychotic, manic symptoms (rare). It can prove harmful to people with panic disorder and performance social anxiety. [5]

Lastly, it is important to note that nutritional intervention cannot be a treatment for mental illness. It can, however, aid the treatment process and lead to improved mental health and general improvement in the functioning of life - especially in the ongoing situation of Covid-19.

Hippocrates once said, “Let food be thy medicine and medicine be thy food.” 

Well, this guy might not have been right about personality, but he sure was about food!

References:

1. Dog TL. (2010). ROLE OF NUTRITION IN MENTAL HEALTH. Alternative Therapies in Health and Medicine, 16(2), pg. 42.

Retrieved from: https://addictiondomain.com/wp-content/uploads/2018/09/The-role-of-Vitamins-in-mental-health.pdf

2. Silvers KM, Scott KM (2002). Fish consumption and self-reported physical and mental health status. Public health nutrition 5 (3), 427-431.

Retrieved from: https://www.cambridge.org/core/journals/public-health-nutrition/article/fish-consumption-and-selfreported-physical-and-mental-health-status/23B9A47CE7C7AE472C5C55D65D365BA6

3. Hallahan B, Garland MR. (2005). Essential fatty acids and mental health. The British Journal of Psychiatry, 186(4). Pg 275-277.

DOI https://doi.org/10.1192/bjp.186.4.275

4. Haghighatdoost F., Azadbakht L.,Keshteli A.H., Feinle-Bisset C., Daghaghzadeh H, Afshar H., Feizi A., Esmaillzadeh A., Adibi P. (2016). Glycemic index, glycemic load, and common psychological disorders. The American Journal of Clinical Nutrition, 103( 1), Pages 201–209.

DOI https://doi.org/10.3945/ajcn.114.105445

5. Lara D.R. (2010). Caffeine, Mental Health, and Psychiatric Disorders. Journal of Alzheimer’s Disease, 20, S239–S248.

DOI 10.3233/JAD-2010-1378

6. Hvas A.M., Juul S., Bech P, Nexø E. (2004). Vitamin B6 level is associated with symptoms of depression. Psychotherapy and psychosomatics.73 (6), 340-343.

DOI 10.1159/000080386

7. Kim J.,Wessling-Resnick M. .(2014).Iron and mechanisms of emotional behavior. The Journal of Nutritional Biochemistry, 25( 11), Pages 1101-1107.

DOI 10.1016/j.jnutbio.2014.07.003

8. Weiser M., Levkowitch Y., Neuman M., Yehuda S. (1994). Decrease of serum iron in acutely psychotic schizophrenic patients. International Journal of Neuroscience, 78, pp. 49-52.

DOI 10.3109/00207459408986045

9. Maes M., Vyvere J.V., Vandoolaeghe E., Bril T., Demedts P.,Wauters A, Neel H. (1996). Alterations in iron metabolism and the erythron in major depression: further evidence for a chronic inflammatory process J Affect Disord, 40, pp. 23-33

DOI 10.1016/0165-0327(96)00038-9

10. Elise C; Levenson, Cathy W. (2010). Role of zinc in the development and treatment of mood disorders Cope, Current Opinion in Clinical Nutrition and Metabolic Care, 13( 6), p 685-689

 DOI 10.1097/MCO.0b013e32833df61a

11. Parker G., Gibson N.A., Brotchie H., Heruc G., Rees A, Hadzi-Pavlovic H. (2006). Omega-3 fatty acids and mood disorders. American Journal of Psychiatry 163 (6), 969-978.

DOI 10.1176/ajp.2006.163.6.969

12. Phelan D., Molero P., Martínez-González M.A. , Molendijk M. (2018).Magnesium and mood disorders:Systematic review and meta-analysis. BJ Psych, 4(4), pg. 167-179.

DOI 10.1192/bjo.2018.22

13. Elby G.A., Elby K.L. (2006). Rapid recovery from major depression using magnesium treatment,

Med Hypotheses;67(2):362-70.

DOI 10.1016/j.mehy.2006.01.047

14. Brownley KA, Girdler SS, Stout AL, McLeod MN. (2013). Chromium supplementation for menstrual cycle-related mood symptoms. J Diet Suppl. ,10(4):345-56.

 DOI 10.3109/19390211.2013.830678. PMID: 24237190.

15. Brownley KA, Von Holle A, Hamer RM, La Via M, Bulik CM. (2013). A double-blind, randomized pilot trial of chromium picolinate for binge eating disorder: results of the Binge Eating and Chromium (BEACh) study. J Psychosom Res. 75(1):36-42.

 DOI 10.1016/j.jpsychores.2013.03.092.

16. Docherty JP, Sack DA, Roffman M, Finch M, Komorowski JR. (2005) A double-blind, placebo-controlled, exploratory trial of chromium picolinate in atypical depression: effect on carbohydrate craving. Journal of psychiatric practice .11(5):302-14.

DOI 10.1097/00131746-200509000-00004. PMID: 16184071.

17. Cherniack EP, Troen BR, Florez HJ, Roos BA, Levis S. (2009). Some new food for thought: the role of vitamin D in the mental health of older adults. Curr Psychiatry Rep. 11(1):12-9.

DOI 10.1007/s11920-009-0003-3. PMID: 19187703.

18. S, Lazovich D, MacLehose RF, Torkelson CJ, Robien K. (2012). Vitamin D intake and mental health-related quality of life in older women: the Iowa Women’s Health Study. Maturitas.71(3):267-73.

DOI 10.1016/j.maturitas.2011.12.005.