Does What We Eat Matter for Our Minds?

"Many of us question this intuitively - does what we eat matter for our minds? Can food be medicine for mental well-being? In my opinion, the connection between diet and mental health is fascinating. Research shows that healthy diets, such as those full of vegetables, fruits, legumes, whole grains, and healthy fats (e.g., Omega-3), are linked to a lower risk of depression and anxiety (e.g., Lassale et al., 2019; O'Neil et al., 2014)."

"Maybe you are curious about the connection between the two. The link between food and mental well-being is a bit complex. Scientific evidence explains the links in various ways, but my take is that a healthy diet is associated with decreased inflammation in the gut, and in turn, a healthier gut supports the production and regulation of serotonin, which is a key mood-regulating neurotransmitter. Anyhow, we can see how food is linked to our mental health."

A healthy diet high in vegetables, fruits, legumes, whole grains, and healthy fats (such as omega-3) is linked to lower risk of depression and anxiety. Healthy eating appears to reduce gut inflammation, and a healthier gut supports serotonin production and regulation, influencing mood. Dietary approaches should respect cultural food traditions, with traditional items like Mediterranean olive oil, legumes, and East Asian fermented foods offering benefits. Practical, small adjustments such as healthier versions of traditional dishes, mindful eating, fermented foods, and budget-friendly staples like brown rice and oats can support mental well-being.

Read at Psychology Today