We all understand that nutrition plays a significant role in our health; after all, what we put into our bodies directly affects how well it can perform! But have you taken the time to consider the impact of your nutrition on your mental health? It’s just as directly linked as your caloric intake is to your fat deposits and muscles; after all, the brain is an organ, and requires high quality nutritious input to operate at peak efficiency. Cater Care understands this, and we embrace the impact of positive nutrition through our Healthy Eating Program that empowers our diners to make the best health decisions possible. The connection between nutrition and mental health has become a focus of scientific interest in recent years, with a number of studies showing emerging evidence on how our nutritional choices can impact your mental health for good or ill.
Not all nutrients are created equal, and some play especially impactful roles in setting your brain up with the foremost chances of success. The following macronutrients and minerals all significantly contribute towards maintaining and protecting your mental health.
The (Good) Fatty Acids
Sufficient intake of Omega-3 Fatty Acids plays a critical role in the development, day-to-day function, and ageing of the brain. Initial evidence suggests a regular healthy intake of Omega-3 may go some way to reduce the risk and severity of both depression and bipolar disorder. High concentrations of Omega-3 have been shown to positively impact the growth of neurotrophic factors which dictate the growth of new brain cells while also affecting human cognition and emotion. Omega-3 also has anti-inflammatory properties, while increased inflammatory processes have been found to be associated with chronic depression (Appleton et al, 2021). Our bodies aren’t capable of synthesising Omega-3 Acids by themselves, so outside intake is important. Your most common sources of Omega-3 will typically be fatty fish such as mackerel or sardines, walnuts and chia seeds, and plant oils such as canola and soybean oil (Ponnampalam et al, 2021).
Remember to Eat Your Greens
Folate, the naturally occurring form of Vitamin B9, plays a key role in normal cognitive function. An adequate regular intake of folate can potentially improve the function of the mind, while also reducing the risk of dementia and preventing the worsening of depressive symptoms. This can occur because folate is a base component your body needs for synthesising norepinephrine, serotonin, and dopamine – three chemicals that play a vital role in regulating and maintaining your mood and mental state (Cicero and Minervino, 2022). Luckily, quality folate is easy to come by; you can find folate in almost any dark green leafy vegetable such as broccoli, asparagus, and spinach, as well as legumes and wholegrains (Singh, 2021).
Heavy Metal
The common mineral magnesium, found in a vast range of vegetables, nuts, seeds, and wholegrains, possesses the power to quiet overactive stimulating neurotransmitters and calm the nervous system when regularly taken. In doing so, a quality supply of regular magnesium could help improve your mood and reduce the symptoms of anxiety and depression. (Barbagallo et al, 2021). You can find your daily dose of magnesium in a wide selection of vegetables from peas to parsley to okra, as well as nuts, seeds, and nearly any variety of wholegrains (Melse-Boonstra, 2020).
Sunshine and Seeds: Vitamin D & The Mediterranean Diet
Low levels of Vitamin D have been directly tied to increased risks and severity of depression, mood disorders, and hastened cognitive decline. Whilst some foods such as fatty fish, eggs, and mushrooms contain a supply of Vitamin D, the overwhelming majority of our Vitamin D is received from direct sunlight acting on the skin – so whatever you do, don’t slack on spending enough time outside (Sizar et al, 2022)!
Getting every kind of nutrient and vitamin that your body needs in this day and age can be easier said than done, so it’s no wonder that people have turned to a variety of diets and strategies to try and maintain their nutrition while surrounded by junk food. Currently the diet with perhaps the greatest degree of scientific backing is the Mediterranean Diet; a dietary pattern that places great emphasis on the regular consumption of vegetables, fruit, wholegrains, legumes, nuts, fish, and olive oil – all in conjunction with working to limit the intake of processed foods. Research suggests that an adherence to the Mediterranean Diet may hold a bevy of psychological benefits, including uninhibited cognitive function, a lower incidence of neurodegenerative disorders, and possibly even a reduced risk of developing Alzheimer’s (Gausch-Ferre et al, 2021).
No matter what diets or food groups you choose to focus on, protecting your body is the first step towards protecting your mind. If you’re interested in learning more about the perfect fuels to grow your body and feed your mind, the Cater Care website has a wealth of nutritional fact sheets and information on foods and nutrients to help you make the best decisions for you and your body.
