Scientific evidence on how food affects our brains

In the face of a global mental health crisis, where depression is on track to become an epidemic of the 21st century, we ask ourselves: To what extent can what we eat shape our mental health and push the boundaries between health and illness? The answer we discover sheds new light on the concept of “you are what you eat”, giving it a whole new dimension.

Diet and brain function

At the heart of this discussion lies the paradox of modern life. On the one hand, never in human history have we had access to such a wide range of foods, and at the same time never before has our diet been so poor in the nutrients necessary for the brain to function properly. Research suggests that our diet, full of processed foods and simple sugars, may not only contribute to weight gain and physical problems – which we all know – but also to a deepening mental health crisis, which may not always seem obvious to us.

Over the years, researchers from all over the world have explored the relationship between diet and brain function, discovering not only how nutritional deficiencies affect our mood and ability to deal with stress, but also how a properly balanced diet can act as a form of prevention and treatment. And even treatment for psychological disorders. There is a promise hidden between the pages of scientific publications Point of view: Controlling our plate can be one of the most powerful tools we have to influence our state of mind.

Most importantly, these discoveries are not just dry facts recorded in scientific journals. It has become the basis for a new approach to medicine, which seeks to integrate knowledge about the impact of diet on mental health. This approach, although still developing, is already inspiring us to change the way we think about food, not just as a source of pleasure or energy, but as a powerful tool that impacts our mental health.

It must be emphasized that although prevention is the basis of mental health, the emergence of problems requires us to take more steps. Although diet is not a cure for mental disorders, it can play a key role in supporting treatment and complementing psychological interventions, pharmacotherapy, and psychotherapy. This is changing the way we look at food – not only as a source of energy, but also as an important tool for mental health.

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How does food change the human body?

When delving into the impact of diet on mental health, we cannot ignore several key aspects that link our daily meals to the functioning of our brain. The first is the neurochemical basis – thanks to it we understand how nutrients affect our health. It's not just a matter of calories or taste – It's about how individual vitamins, minerals and fatty acids affect the production and functioning of neurotransmitters, which in turn have a direct impact on our mood, energy and ability to deal with stress.

Another important element is generalized inflammation in the body, which – as research shows – can have a significant impact on our mental health. It is our modern diet rich in processed products, simple sugars and trans fats that contributes to the development of inflammation, which in turn is linked to an increased risk of depression and anxiety.

A healthy gut can be crucial to your mental health

Finally, we can't forget the role our gut microbiome plays. It is a topic of interest to scientists as more and more evidence points to its health benefits Your gut can be crucial to your mental healthMaintaining a tight intestinal barrier is one of the most important elements of our health.

Understanding these mechanisms is the first step to appreciating how our diet affects our mental health. It is also the basis for further considerations about how we can consciously shape our diet to support not only the body, but the mind as well.

Main nutrients

The focus of attention for those interested in improving mental health through diet is the essential nutrients that… It has a direct effect on the functioning of the brain. These include omega-3 fatty acids, antioxidants, vitamins B and D, as well as minerals such as magnesium and zinc.

Research published in the “American Journal of Psychiatry” in 2020 showed that a diet rich in these components can significantly reduce symptoms of depression and improve overall mental health. Omega-3 fatty acidsfound in oily fish, such as wild saltwater fish, such as sardines or mackerel, are essential for maintaining healthy nerve cells and may help reduce inflammation in the body, which is crucial for a point A perspective on the prevention and treatment of mental disorders.

AntioxidantsFound in berries, dark green leafy vegetables, and nuts, it supports the fight against oxidative stress, which can contribute to brain cell damage and poor mental health. B vitaminsVitamin B12, B6, and folic acid play a key role in the production and regulation of neurotransmitters such as serotonin, which is often called the “happiness hormone.” A deficiency of these vitamins can lead to low mood and increased susceptibility to depression. People who do not consume animal products – vegetarians and vegans – need periodic supplementation with appropriate vitamins and minerals, because – as some studies show – the risk of disease is increased in this group.

Zinc and magnesiumMinerals are necessary for brain health, and in turn are linked to regulating sleep, reducing anxiety, and improving cognitive abilities. Including foods rich in these nutrients in your diet, such as avocados, seeds, whole grains, vegetables and fruits, can be the foundation of a diet that supports mental health.

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Tryptophan, an essential amino acidWhich the body must obtain from food, plays an essential role in maintaining mental health. Its importance stems from its direct effect on serotonin synthesis. Scientific research confirms that a diet rich in tryptophan helps increase serotonin levels in the brain, which may be beneficial for people who suffer from depression or other mood disorders. Sources of tryptophan include products such as turkey meat, eggs, some types of fish, chia seeds, pumpkin seeds, nuts and bananas. By including these foods in your diet, you can not only support serotonin production, but also contribute to better sleep, which is especially important for your overall well-being and mental health.

All components mentioned above It will also work great as part of an anti-inflammatory diet, which is gaining importance as a preventive and therapeutic agent. Inflammation is a risk factor for depression and anxiety, and research shows that chronic inflammation can negatively affect brain function and mood.

Processed foods and simple sugars won't improve your mood?

Through a lot of research, it has become clear that limiting your intake of processed foods, simple sugars, and trans fats is an essential step toward following an anti-inflammatory diet. These products, which are often rich in additives and preservatives, can support the development of proinflammatory cytokines, which contribute to poor mood and overall health.

The gut-brain axis is of interest to scientists

The role of diet in regulating mood and preventing mental disorders is becoming increasingly appreciated in light of new scientific research, especially regarding bowel function. The importance of the gut microbiome for mental health has become increasingly recognized in medical science, reflecting growing interest in the “gut-brain axis.” This concept refers to the two-way communication between the digestive system and the brain, suggesting that the health of our gut microbiome may have a direct impact on our mental health.

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Psychiatric antibiotics can help regulate mood

In this context, probiotics (microorganisms that have a beneficial effect on the health of the host in appropriate amounts), especially carefully selected strains responsible for our mood and called psychobiotics, are gaining importance as potential tools that support good mood and mental immunity.

Research shows that psychiatric antibiotics can help regulate mood, reduce stress, and improve overall mental health by influencing the production and regulation of neurotransmitters such as serotonin, GABA, and dopamine. And diversifying our diet with larger amounts of probiotic-rich foods—all pickles, kefir, and yogurt—is a relatively simple way to support a healthy gut microbiome.

Earth and space exploration

Understanding the impact of diet on our mental health opens up new and exciting opportunities for each of us to consciously influence our well-being. As we slowly approach the end of this article, I would like to mention two interesting studies.

The first is known Study the smileConducted by the University of Melbourne, which showed that a diet containing the above ingredients can significantly help people with major depression. Study participants who followed the diet for 12 weeks saw significant improvements in mood and reductions in depressive symptoms compared to the group that received standard care. This study was a major breakthrough, as it showed that nutritional interventions can serve as an effective adjunct to conventional treatments for depression.

Foods that make us feel better

The second study that draws attention was conducted on astronauts During long-duration space missions. Although the environment is very different from what we experience on Earth, research results have shown that a diet rich in omega-3 fatty acids, antioxidants and fiber had a positive effect on reducing stress and improving mood. This remarkable discovery highlights that the impact of diet on our mental health is independent of external circumstances and demonstrates the universality of the relationship between what we eat and how we feel.

These two studies – one on Earth and the other in space – highlight the importance of diet in regulating mood and mental health. These studies suggest that regardless of our environment, the food choices we make every day can have a profound impact on our mental health.

How can we better support our “heads” with what we put on our plates?

As a nutritionist and psychologist passionate about healthy eating and mental health, I'm convinced that all these new discoveries should inspire us to rethink our daily menu and think about how we can better support our “heads” with what we put on our plates.

In particular, we must bear in mind that, according to the World Health Organization, in 2030 depression will become the most diagnosed disease in the world, and it may affect almost all of us. It's not about restrictive diets or eliminating the joy of eating, it's about making conscious choices that can contribute to better health. As someone committed to improving the health of my patients, I have the opportunity to observe every day how an appropriate change in diet helps restore full strength, including people with mood disorders and depression. In addition, it is worth remembering that On February 23, we celebrate World Anti-Depression DayIt is a great opportunity to highlight the importance of mental health and the role that proper nutrition can play in supporting it.