Food and Mood
We all know that when it comes to our physical health, what we eat plays an enormous role. Is that also true for mental health? Poor diet has been linked to depression, but can eating the right foods improve your mental wellbeing?
A revealing piece of research from 2002 found that inmates given nutritional supplements at HM Prison Aylesbury committed 25% fewer offences (including violent offences) than inmates given a placebo. The study doesn’t suggest why this was but it does point to some trace nutrients that our brain requires in minute amounts.
The supplements in the prison experiment contained:
- B vitamins
- Iron
- Calcium
- Magnesium
- Chromium
- Zinc
- Selenium
- Omega 3 fatty acid
Some studies suggest that by improving brain function, these can also benefit your mental health.
Many of the vitamins and minerals shown above can be found in green leafy vegetables, although those grown in the UK tend be low in selenium. This can be sourced from Brazil nuts – a handful in your diet each week is enough.
A study in Norway found that people who consumed fish oil regularly were about 30 percent less likely to have depression. Fish oil is known to be rich in omega 3 fatty acids, which are important for brain function, and was also among the supplements given to the inmates in the prison study. If fish is not to your taste, then walnuts or flaxseeds are good sources too.
And let’s not forget protein – it’s essential for making serotonin and dopamine, two chemicals linked to emotional health. The components for synthesising these in the brain are present in lean proteins, such as chicken, fish or turkey. For the vegetarians amongst us, beans, lentils and quinoa will also provide these.
Meanwhile, the evidence for individual ingredients having a significant impact on mental wellbeing is mixed, and often eating these in sufficient quantities to have a substantial effect is impractical. The heat from capsaicin in chillies can trigger your body to release endorphins, which are linked to mood improvement, at least in the short term. Alcohol is a known depressant – so if you want to stay happy, go easy on it.
