Food and mood is a hot topic in nutrition at the moment as more and more awareness is brought to the importance of good mental health. Food and mood are closely related. Think about all that extra snacking when you’re stressed, big celebration meals and feelings of guilt when you’ve eaten something ‘bad’. But this is much more than just a surface relationship. Research has shown that our diets can have a big impact on the severity and outcomes for depression and anxiety. In this article, we will explore this link further, as well as detail the 7 best foods for your mental health.
What is the link between food and mental health?
One notable trial in this area, known as the SMILES trial, was the first study in the world to demonstrate dietary changes and improve symptoms in people with clinically-diagnosed depression. After a 12-week intervention involving consultations with an accredited dietitian, 32% of participants went into full remission following a Mediterranean diet. This study showed some really promising evidence that making changes to the diet can have a positive impact on mental health outcomes.
What is the Mediterranean diet?
The modified version of the Mediterranean diet used in the trail detailed above is a dietary pattern that adapts principles from dietary guidelines in Greece to Australian dietary guidelines to make following the diet more achievable for Australians. It is a mostly plant-based diet with smaller amounts of meat (especially red meat), when compared to a typical Aussie diet.
When we talk about plant-based, we aren’t only referring to vegetables. This also encompasses eating plenty of fruit, grains (like rice, oats and quinoa), legumes (like beans, lentils and chickpeas) and extra-virgin olive oil (EVOO).
Consumed in smaller amounts is your dairy products, fish and seafood, and poultry and eggs. Red meats are consumed in even smaller amounts, eating them around only 1-2 times per week.
Gut health and mental health
In addition to the Mediterranean diet, gut health also has a strong link to our mental health. The gut and the brain are in constant communication with each other through what is known as the gut-brain axis.
The gut microbiome, which refers to the population of bacteria living in the gut, is pivotal to gut health. In fact, more diversity of different strains of bacteria is linked to better health outcomes, including those for mental health.
Diets that are high in fibre and plant-based foods have been linked to improved gut microbiome diversity. This works well with the Mediterranean diet and its call for lots of plant-based foods. While more research is still being done, the results so far have been very interesting.
So, what are the best foods for your mental health?
Our favourite foods for mental health are just a few examples of ingredients that are consumed in high amounts in a Mediterranean diet, and have been consistently linked to improved mental health outcomes in a number of studies done in this area. Let’s explore them!
1. EXTRA-VIRGIN OLIVE OIL (EVOO)
This is a monounsaturated fatty acid with anti-inflammatory properties thanks to the abundance of polyphenols and bioactive compounds it contains. Polyphenols, in particular, are potent antioxidants that have been shown to improve mood and slow down cognitive decline. Use EVOO in place of other oils. It is safe for cooking and delicious in dressings, over veggies and even in place of butter on bread.
2. SALMON
This oily fish is one of the best sources of omega-3 you can get! Omega-3 fatty acids assist with the secretion of serotonin (the happy hormone), essentially helping it to work more effectively in the body. Omega-3 fatty acids are also linked to better cognitive health.
3. ROLLED OATS
They are high in fibre, which is key in supporting gut health, promoting good communication between the gut and the brain, reducing inflammation and supporting immune function. The relationships between both the gut and immune cells with the brain could be important for mental health. Additionally, wholegrain foods, such as rolled oats, contain the amino acid tryptophan. The body requires tryptophan to produce serotonin, one of the chemicals that contributes to mood.
4. BRAZIL NUTS
All nuts are great to include in the diet as they are tightly packed with essential nutrients, including healthy monounsaturated and polyunsaturated fats, vitamins, minerals, protein and fibre. Brazil nuts, in particular, are rich in selenium. Low levels of selenium in the body are linked to depression, irritability and anxiety. Just one Brazil nut per day can give you your recommended daily intake!
5. WALNUTS
Walnuts are a good source of omega-3 fatty acids. They are a good alternative source of this nutrient for people who don’t eat salmon or tuna. They are also high in vitamin B9, a vitamin which has been linked to depression when deficient. Although both Brazil nuts and walnuts are great on their own, mixed nuts can provide an even wider array of nutrients that are better for your mental and physical health. Try incorporating some walnuts in mixed nuts snacks!
6. DARK CHOCOLATE
The mood-boosting benefits of dark chocolate aren’t limited to its taste alone! Some of the chemicals in chocolate (the darker the better), such as magnesium and antioxidants, have been linked to improved mental health outcomes. Of course, dark chocolate isn’t an ‘every day’ food, and is best eaten in moderation for its mood-boosting benefits.
7. YOGHURT
Fermented foods, including yoghurt, are thought to have an influence on mood and emotions. This is due to their probiotic properties which can influence the gut microbiome and add more diversity there. Other mood-friendly fermented foods you can try are kimchi, sauerkraut, kefir and kombucha.
These seven foods alone won’t overturn your mental health completely. Rather, you need to adjust your eating patterns. Start small by increasing your intake of the above foods, and work your way up to a gut-healthy Mediterranean-style diet from there. This is also a good time to highlight that diet alone can’t treat mental health disorders. They are often multi-faceted, and so a multi-faceted treatment approach is needed. Management strategies like psychological input and medications benefit hugely from nutritional support, especially for those diagnosed with a mood or anxiety disorder. Even if you don’t have a clinical diagnosis, therapy and diet can work together to improve your mood and manage stress on a day-to-day basis.
For advice on what would be the right dietary pattern for your own mental wellbeing, get in touch with us today. Lauren is an experienced dietitian in this area. In the meantime, make sure you’re following us on Instagram for more mental health information, tips and tricks.
