Role of food in our mood, mental health
Many people easily understand the connection between nutrition deficiencies and physical illnesses, but very few people are aware of the link between nutrition and mental health. There is a strong connection between one’s diet and mood. Taking a balanced diet positively affects mental health.
To understand how exactly foods affect moods, we will explore the science behind food and mood. The close relationship between the brain and the gut, often called the second brain, is the source of the connection between emotions and diet.
Here is how it works. The digestive system has billions of bacteria that complete digestion and affect the production of chemical transmitters known as neurotransmitters. These neurotransmitters like serotonin and dopamine directly influence our mood and emotions. A healthy diet promotes the growth of the good bacteria and, consequently, neurotransmitter production. On the other hand, a nutritionally poor diet causes inflammation and disturbs neurotransmitter production. Even though sugar causes a temporary dopamine spike, it is the major cause of inflammation, feeding the bad bacteria.
Essential fatty acids
Here is a quick review of foods to incorporate into your diet to improve mental health. To begin with, include carbohydrates like whole grains, fruits, and vegetables that slowly release sugar into your bloodstream while avoiding sugar rush and crash; this will help boost your energy levels and create a moderately long-lasting effect on brain chemistry and mood.
Additionally, the body needs amino acids, the building blocks of proteins, to make neurotransmitters. Amino acids are obtained from foods like meat, eggs, milk and milk products. Plant sources of protein include beans, peas, grains, and soya. A diet rich in amino acids is necessary since the body can only make12 of 20 amino acids, with the remainder obtained from the diet. Amino acids like tryptophan and tyrosine are required for the production of serotonin and dopamine, respectively.
It is worth noting that lack of essential fatty acids is associated with an increased risk of mental disorders such as depression, dementia, autism and attention deficit hyperactivity disorder. Therefore, including fish oil and Omega 3 in the diet is crucial since it has improved and, in some cases, prevents these mental disorders. One can add Omega 3 into the diet in various ways, including adding fish like salmon, tuna and shellfish, using flaxseed and canola oil, and even supplementing with Omega 3 supplements.
