In the spirit of Mental Health Awareness Month, I'm in the mood (pun intended) to bring attention to the connection between food and mental health. It's a known fact that poor diet/nutrition can lead to significant mental health conditions. The lack of certain nutrients is linked to severe disorders such as Clinical Depression, Bipolar Disorder, Schizophrenia, Suicide, Violent Behavior, ADD, ADHD, Anxiety, and Autism Spectrum Disorder. Throw in a little stress and metabolic inflammation and you've got a mock cocktail for future degenerative diseases.
So with the world being as chaotic as it is right now, there is no wonder why mental health is more prevalent than ever. Given the state of everything, what can we do to support our mental health??!! You ask very good questions (bravo). And the answer is (drumroll please)...food as medicine. Let me preface by saying that if you are on medication prescribed by your doctor for any disorder or disease, please continue to follow your doctor's orders and take your medication. Food as medicine is a phrase used to emphasize the healing powers of the vitamins, minerals, and nutrients found in foods that your body needs daily to function optimally.
Dr. Mark Hyman stated that diet quality high in sugar loads and rampant nutritional deficiencies (including Omega-3 Fats, Zinc, Magnesium, Vitamin D, and B Vitamins) all drive mental illness. Food affects our hormones, brain chemistry, nutrient status, and other chemical/biological functions. What we eat affects our thinking, mood, and behavior. (Hyman, 2020) Implementing Omega-3 Fats, Vitamin D, B Vitamins, Zinc, Amino Acids, and exercise into your diet daily will help support mental health.
Omega-3 fats are important for brain health and deficiencies can lead to mental illnesses such as depression, schizophrenia, bipolar disorder, and ADHD. Omega-3 fats are healthy fats that our bodies need to continue optimizing neurotransmitters like serotonin and dopamine. Seafood (salmon and mackerel), nuts, and seeds are enriched in Omega-3 fats. (Ballantyne, 2017)
Vitamin D is important for immune function, cardiovascular health, cancer prevention, and bone health. And most of all, it's important for mental health. Studies show that lack of vitamin D can lead to depression and depressive symptoms. But lucky for us, the best and main source of vitamin D is sun exposure (so let the sunshine in, literally). Apart from sunlight, fatty fish, liver, dairy (full fat), and eggs are full of vitamin D. (Ballantyne, 2017)
B Vitamins impair mental health and raise the blood levels of homocysteine (an amino acid). Liver, leafy green vegetables, broccoli, and beets are filled with B vitamins. (Ballantyne, 2017)
Zinc is one of those unpopular minerals that doesn't get the credit that it is due. It plays a big role in brain function and deficiencies have been linked to ADHD, hyperactivity, and impaired socialization. Liver, pumpkin seeds, beef, oysters, and shrimp are great sources of zinc. (Ballantyne, 2017)
Low levels of Amino Acids can be linked to depression, OCD, and lack of mental alertness. Luckily amino acids are in everything. Beef, lamb, chicken, fish, pork, nuts, seeds, eggs, avocados, and bananas are great sources (just to name a few). (Ballantyne, 2017)
Last but not least, exercise. Exercise is a mood booster. It reduces anxiety, negative moods, depression and boosts cognitive function. Exercise gets the endorphins going and circulates blood to the brain. There is no "one size fits all" exercise, so do as you please, just do it daily. (Ballantyne, 2017)
So let's all contribute to Mental Health Awareness Month by contributing to our mental health. And the best way to do that is by eating proper nutrients, vitamins, and minerals that come from food. Food is medicine after all.
Noir Nutrition
by Aziza Lucas, NTP
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