Numerous studies are shedding light on how a balanced diet can be a powerful tool for maintaining good mental health, and how nutritional deficiencies might be linked to issues such as anxiety, depression, or cognitive decline. In this context, the concept of nutrition and mental health is becoming increasingly relevant in the prevention and complementary treatment of emotional disorders.
Nutrition doesn’t just influence our bodies; it also has a profound impact on how we think, feel, and handle daily life. For years, the conversation centered on how certain nutrients benefit the heart or digestive system, but today we know the brain also “eats” — and what we put on our plates can directly affect our mood, memory, energy, and even the development of mental disorders
What nutrients does the brain need?
The brain is a demanding organ: although it represents only 2% of body weight, it consumes nearly 20% of daily energy. This means it requires a constant supply of essential nutrients to function properly. Among the most important for mental health are:
- Omega-3 fatty acids, found in fish like salmon, sardines, and flaxseeds, are essential for communication between neurons.
- B vitamins (such as B6, B9, and B12), necessary for the production of neurotransmitters like serotonin and dopamine.
- Magnesium, a mineral that helps regulate nervous and muscular function, found in leafy greens, nuts, and legumes.
- Essential amino acids, which the body obtains from animal or plant proteins and which serve as building blocks for neurotransmitters.
A diet deficient in these elements can cause imbalanNutrition and Mental Healthces in the nervous system and lead to symptoms such as irritability, fatigue, or prolonged sadness. That’s why nutrition and mental health should be approached together with an integrative focus.
The Mediterranean diet: a beneficial model
One of the most studied dietary patterns in relation to mental health is the Mediterranean diet, characterized by high consumption of fruits, vegetables, legumes, whole grains, fish, and olive oil.
Research published in journals such as Molecular Psychiatry and The Lancet Psychiatry has found that people who follow this type of diet have a lower risk of developing depression. Some studies even show that dietary intervention in people with moderate depression can significantly improve symptoms.
This may be due not only to the specific nutrients provided, but also to the general anti-inflammatory effect of this dietary pattern. Low-grade chronic inflammation is linked to several mental disorders, and a balanced diet could help reduce it. Once again, nutrition and mental health connect through key physiological mechanisms.
The gut, our “second brain”
In recent years, a fascinating line of research has emerged: the gut-brain axis, which explores how the gut microbiota — the bacteria living in our digestive system — influences our mental state.
Certain gut bacteria have been shown to produce neurotransmitters or affect their availability, and an imbalance in this flora may be related to anxiety, depression, or lack of focus. That’s why taking care of our microbiota through fermented foods (like natural yogurt, kefir, or sauerkraut), prebiotics (found in bananas, onions, or garlic), and a fiber-rich diet can be a complementary strategy for improving emotional well-being.
Including microbiota in the nutrition and mental health conversation opens new paths for personalized dietary interventions.
Nutrition and mental health in daily life
While there’s no “miracle diet” for mental health, there are practical, evidence-based recommendations:
- Stick to regular mealtimes to stabilize energy and blood sugar levels.
- Reduce intake of refined sugar and ultra-processed foods, which are linked to increased risk of depression and mental fatigue.
- Increase your intake of fruits, vegetables, and whole grains.
- Don’t neglect hydration, as even mild dehydration can affect concentration and mood.
- If you follow a vegetarian or vegan diet, ensure you meet your B12 and omega-3 needs through supplements or fortified foods.
These simple actions can make a significant difference in the synergy between nutrition and mental health.
Rethinking what we eat
The link between what we eat and how we feel is becoming increasingly clear. Adopting a conscious, balanced, and varied diet not only benefits the body but also the mind. Nutrition, when combined with physical activity, proper rest, and emotional support, becomes a powerful tool to foster stronger, more resilient mental health.
From your healthy platform, we believe in the power of small changes. Start today by integrating more fresh foods into your daily routine, and pay attention to how they make you feel. Your brain will thank you. Ultimately, nutrition and mental health are two sides of the same coin and deserve our daily attention.
Sources:
- Jacka, F. N., et al. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Medicine.
- Sánchez-Villegas, A., et al. (2015). The role of diet in the prevention of depression. Nutrition, Neuroscience.
- Foster, J. A., & Neufeld, K.-A. M. (2013). Gut–brain axis: how the microbiome influences anxiety and depression. Trends in Neurosciences.
Harvard Health Publishing. (2020). Nutritional psychiatry: Your brain on food.