The mental state depends on many factors, sometimes not the most obvious ones. Mood and state of mind depend on many factors, external and internal: the weather, a bad meeting or lack of sleep, hormones, physical activity levels, and even what you ate for breakfast. Even scientific studies show that eating healthy foods can reduce the risk of mental illnesses like depression.
How does nutrition affect mental health?
In 2014, Felice Xhaka, a professor at Deakin University in Australia, worked with colleagues to bring together research results from different countries.
According to the professor, almost all Australians fail to adhere to basic nutritional recommendations, especially those related to the consumption of vegetables. This undoubtedly has a huge impact on physical health. But this study shows that nutrition is just as important for brain function and mental health.
Professor Jack's team studied MRI scans of about 250 older Australians. She then analyzed their diet to see if diet was related to hippocampal size. It is believed that this part of the brain is responsible for learning, memory and mood.
It turned out that those whose menu included more fresh vegetables, fruits and fish, the hippocampus was larger compared to those who preferred processed foods and often took food to go.
How does nutrition affect mental health?
In 2014, Felice Xhaka, a professor at Deakin University in Australia, worked with colleagues to bring together research results from different countries.
According to the professor, almost all Australians fail to adhere to basic nutritional recommendations, especially those related to the consumption of vegetables. This undoubtedly has a huge impact on physical health. But this study shows that nutrition is just as important for brain function and mental health.
Professor Jack's team studied MRI scans of about 250 older Australians. She then analyzed their diet to see if diet was related to hippocampal size. It is believed that this part of the brain is responsible for learning, memory and mood.
It turned out that those whose menu included more fresh vegetables, fruits and fish, the hippocampus was larger compared to those who preferred processed foods and often took food to go.
Moreover, eating habits have been linked to the development of depression. Participants who chose healthier diets were less likely to be at risk. “We are increasingly convinced that the stomach is the center of health, including mental health,” says the professor.
Who should pay special attention to nutrition?
Nutrition plays a key role in the functioning of the brain throughout life, and becomes even more important with age, the authors of the study say. According to Professor Jack, a healthy diet is especially necessary for children and adolescents.
In addition, the way pregnant women eat can affect the mental health of their unborn children. “We studied more than 23,000 cases in Norway and found that children whose mothers ate more unhealthy foods during pregnancy are more prone to mentally unhealthy behavior in the first years of life,” the study says.
What foods have a positive effect on mood?
As a result of research, Professor Jack's team found out that the following foods have a positive effect on mood:
- fruit;
- vegetables;
- legumes;
- whole grain cereals;
- nuts and seeds;
- fish and other foods with omega-3 polyunsaturated fatty acids.
According to the professor, the risk of mental illness is reduced by a whole diet high in plant foods, healthy sources of protein and fat. Since proper nutrition in general provides the body with nutrients and vitamins that are necessary for the full functioning of all organs and, in particular, the brain.