By Nicole Dulzaides, MS, RDN, LDN
According to the World Health Organization and Centers for Disease Control and Prevention, mental illnesses are among the most common health conditions in the United States, affecting one in five Americans, including children.
Mental health is a state of complete physical, psychological and social well-being. Mental health issues can be hiding in the background at any stage of life, creating environments that promote mental health, such as making healthy choices, and healthier lifestyles are necessary for your mental well-being. Research is showing that poor nutrition may be a risk factor for developing a mental illness. Conditions such as depressive disorder and attention-deficit/hyperactivity disorder (ADHD) have been linked to poor dietary choices.
The Link Between Nutrition and Mental Health
Have you ever experienced a rapid heartbeat, difficulty breathing, and tightening of muscles, especially in your stomach, when you were feeling nervous or stressed? This is because the part of your brain that controls emotions has signaled the fight-or-fight response. While this is a healthy response, being on a high stress level for a long time can take a toll on your overall health, particularly your digestive system. The most common symptoms include abdominal pain, nausea, and bloating and flatulence. Perhaps the most dangerous response is inflammation. The brain will interpret this signal as a new stressor, which together with external stressors eventually leads to physiological, psychological, and behavioral symptoms.
Many of us love to challenge our brain with activities and thoughtful games. However, science is showing us that one of the best ways to improve mental health can start with what we put into our stomach! Our brain communicates with our gut through chemical messengers called neurotransmitters. And how are these messengers produced? With the help of amino acids – the building blocks of protein. About 90% of neurotransmitters are made in the digestive tract and when we have enough neurotransmitter serotonin, we tend to feel relaxed. On the other hand, when we lack nutrient dense proteins, we begin to show signs of depression and anxiety.
Have you ever felt hangry (hungry and angry)? Evidence shows that when you go long hours between nutrient dense meals or snacks you can become short-tempered and develop mood swings. It is important to keep your mood calm by eating small meals throughout the day to keep your blood sugar balanced.
Foods for Mental Well-Being
The food choices that we make affect our brain health and mental well-being. Including nutrient packed foods in your diet helps your brain to function at full capacity. Some nutrients that help support brain health and can help prevent to mental health issues are:
Fruits and vegetables are packed with fiber, vitamins, minerals, and bioactive compounds that together can help you support a healthy body and improve quality of life. Increasing your intake of fruits and vegetables can offer numerous health benefits, including cardiovascular, anti-inflammatory, and neuroprotective effects.
- Fruits
- Oranges, kiwis, peaches, grapefruit, cherries, apples contain significant amounts of vitamins C, E, and A. These vitamins aid in boosting the immune system and decrease inflammationby acting as free radical scavengers.
- Berries - especially blackberries, blueberries, cherries, cranberries, and strawberries also have many health benefits such as anthocyanins. Anthocyanins are the pigments that give fruits the purple, blue and red colors. They suppress free radical formation, reducing the risk of cancer and cardiovascular disease while improving the effects of aging and memory. Eat them as a snack, mixed in cereals or baked goods, sprinkle over salads, or blend into a delicious smoothie.
- Vegetables
- Cruciferous vegetables such as broccoli, kale, arugula, and brussels sprouts have anti-inflammatory properties. Green-leafy vegetables such as spinach and collard greens may also help improve memory. Consider broccoli soup for lunch, add arugula to your cheese pizza or try kale chips with your sandwich.
- Omega-3’s are essential fatty acids essential for brain health. Seafood and fatty fish such as salmon, sardines, herring and bluefin tuna are some of the good sources of the essential Omega-3 DHA. In its absence, the body can produce DHA from the other Omega-3 ALA that is found in walnuts, chiaseeds, and flax seeds. Try to eat seafood at least twice a week to promote brain health. Enjoy it either baked, grilled or broiled. Prefer a meatless option? Consider a walnut black bean burger instead.
- Amino acids help produce serotonin, some examples include rice and beans, meat, eggs, cottage cheese, quinoa, hemp, and tofu.
Tip:May is also a time of celebrations, graduations, and events. Whether you’re hosting or attending, food is usually the main attraction! Try bringing a veggie with hummus or ranch – you can even design the plate in a unique way. Or what about a fruit platter? Hosting brunch? Try the salmon and bagels. There are plenty of ways to nourish your mental well-being, especially with your food choices.
Nourish Your Mind this Spring
Nutrition isn’t the only way to combat stress and improve your mental wellness. Being outdoors has been shown to support mental health. Spending time in nature positively impacts our nervous system and calms it down. Living in the Sunshine State provides us with weather perfect for outdoor activities like starting a garden, visiting local farmer’s markets in search of fresh seasonal produce, going on family picnics, or walking around your neighborhood or park. Not only does this get you and your family active, but it can flourish into a routine to decompress.
About Food for Salud
Food for Salud is a multi-faceted initiative launched at Nicklaus Children’s in 2022 that uses the power of food and nutrition to promote the wellbeing of South Florida children and families. There are many benefits to eating well, from disease prevention to overall health and wellness. Food for Salud supports access to nutritious food and brings healthy eating tips and recipes to kids in local schools and to families at various community events throughout the year.
