Author: Dr. Megan Oliverio

“You are what you eat!”

The age old phrase is one that reminds us to be mindful of what we’re consuming, though it is often connected to our physical health. We’ve heard plenty of times that a healthy diet can help reduce the risk of disease, but did you know that research is now finding a link between food and our mood?

Today, the field of nutritional psychiatry is finding that there are many consequences and correlations between what you eat, how you feel, and how you think and behave. Your brain regulates activities you rarely give any thought to—heartbeat, respiration, wakefulness and sleep, and digestion—just to name a few. This means your brain requires a constant supply of fuel. That “fuel” comes from the foods you eat, and what’s in that fuel makes all the difference in how your brain functions.

Some researchers emphasize the relationship between the gut bacteria and the brain, finding that bacteria control the production of neurotransmitters like serotonin—which helps regulate sleep, appetite, mediates mood and impulse control, and inhibits pain. According to Harvard researchers, 95% of serotonin is produced by the neurons of the gastrointestinal tract and is influenced by the billions of “good” bacteria that exist within the intestines; concluding that the digestive system not only helps to digest and absorb food but also guides emotions. For example, studies have found that people who include probiotics – naturally fermented foods containing “good” bacteria – in their diets have lower levels of anxiety and better perception of stress and mental outlook, than people who don’t include them.

Eating the right type of carbohydrates also seems to play a role in the food/mood connection. Glucose, the preferred source of energy for the brain, comes from carbohydrates. Complex carbohydrates, such as the ones found in the whole grains, release glucose slowly, providing a steady source of fuel for the brain. On the other hand, there is a relationship between consumption of highly refined sugars and processed foods with impaired brain function and mood disorders like depression.

It’s no surprise that, as with the rest of our body, our brain works better with “premium fuel” like nutrient-dense foods, full of vitamins, minerals, antioxidants, the right kind of carbohydrates and fats. While changing your eating habits will not be the cure, it is important to understand that all of the things we do to care for ourselves impact how we feel. Therefore, taking time to focus more on what we’re consuming and how it impacts us can be one step toward increased health and positive change. Below is a list of vitamins and nutrients, along with a few foods containing them, which have been found to be helpful in promoting mental health:

• B Vitamins – found in leafy greens, salmon, eggs, milk, legumes, and many more!
• Vitamin D – found in some seafood (shrimp, salmon, canned tuna, sardines), mushrooms, and fortified foods.
• Vitamin C – found in citrus fruits, chili peppers, kale, thyme and parsley, and broccoli.
• Omega-3 Fatty Acids – found in some seafood (salmon, oysters, mackerel, trout), chia, hemp, and flax seeds, and available in supplements.
• Zinc – found in meat, shellfish, legumes, seeds, and even dark chocolate.
• Magnesium – found in avocados, leafy greens, bananas, whole grains, and dark chocolate.
• Iron – found in shellfish, spinach, red meat, quinoa, and broccoli.

There is still plenty to understand about how food can modify mood and optimize brain performance. As the age old saying suggests, eating a well-balance diet rich in fruits and vegetables, whole grains, lean protein, and moderate in fats is the best way to nourish your body and mind.

Click here to check out Part 2 of this blog!