The Connection Between Food & Mental Health

The phrase “You Are What You Eat” has been around since 1826 and was first written as "Tell me what you eat and I will tell you what you are​” by French Author Anthelme Brillat-Savarin in his work  “Physiologie du Gout, ou Méditations de Gastronomie Transcendante (The Physiology of Taste; or, Meditations on Transcendental Gastronomy)” (Ginger Software). Brillat-Savarin’s work explores the relationship between food, taste, and well-being, continuing a long-standing trend that’s still around today of scientists analyzing food and its relation to health. 

However, food affects more than bodily and physiological health; it also affects mental health. Understanding how snacks you grab from the fridge and meals you sit down to eat affect your mental health can be crucial to improving it.

To understand the importance of balanced, healthy diets, it is first necessary to know how a poor diet can manifest, especially regarding mental health. If you suffer from (Mental Health Center Kids): mood swings, irritability, lack of energy, depression, anxiety, difficulty concentrating, or changes in sleep patterns, it is very likely that you are suffering from some kind of dietary deficiency. Beyond these mental side effects, insufficient nutrition can also lead to impaired cognitive and physical development, increased risk of disease, osteoporosis (the condition of weak and brittle bones) (Mayo Clinic), and more. For these reasons and more (Cleveland Clinic), it is essential to learn what foods you should be reaching for to improve your mental and physical health.

First, let’s talk about vitamins. Vitamins are organic compounds crucial for normal cell function, growth, and development. They can be found in fruits, vegetables, fish, dairy, nuts, whole grains, and lean meats. There are 14 essential vitamins required for regular body function: Vitamin A, C, D, E, F, K, B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folate/Folic Acid), and B12 (Cyanocobalamin) (Medline Plus). While each is imperative to daily function, a few are especially necessary for positive mental health.

One such example of essential vitamins is the B vitamins (WebMD). Diets deficient in the B vitamins can result in negative memory function and, in some cases, lead to dementia and cognitive impairment. Additionally, diets deficient in the B vitamins, especially B9, can also contribute to depression. Lack of B1 vitamins can result in memory loss, anxiety, depression, insomnia, and even deficient levels of energy as B1 is used to convert glucose (blood sugar) into energy. Finally, deficiencies in B12 could lead to a medical issue known as vitamin-deficiency anemia (a condition in which the body produces red blood cells that are too large and do not work correctly) (Mayo Clinic), which can result in a plethora of negative mental health issues such as mood swings, paranoia, irritability, and confusion. However, don’t just know the bad when considering the B Vitamins. A good intake of B vitamins, especially B12 and B9, can contribute to enhanced production of serotonin and dopamine, which are crucial to establishing and maintaining good mental health.

Another essential vitamin for mental health is Vitamin D (WebMD). Vitamin D, naturally received through sunlight, is crucial to brain development and function, as well as mood regulation. Deficiencies in Vitamin D have been linked to depression, active mood disorders, anxiety, fatigue, and more. 

Next, let’s talk about Macronutrients (also referred to as just macros). Macronutrients are a nutrient group that gives your body the energy and components necessary to support bodily functions. Macronutrients can be found in most foods, including grains, nuts, oils, lean meat, dairy, and beans, and they come in three popular forms: fats, proteins, and carbohydrates (Healthline). 

Fats are made up of fatty acids and glycerol, and are known to be tied to enhanced neurological performance. They may also help with memory. Omega-3 Fatty Acids, found commonly in salmon, chia seeds, flaxseeds, seed oils, and oysters, are known to improve depression, including manic depression and postpartum depression, reduce feelings of anxiety, help with mood regulation, and are theorized to help with other mood disorders (Harvard Health Publishing). 

Proteins are composed of amino acids that help form neurotransmitters, which allow for the production of chemicals such as serotonin, which help you feel stable and happy (Mental Health Center Kids). Animal-based sources of protein, including chicken, beef, and fish, are typically high in iron, which is vital as iron deficiency can lead to fatigue and cognitive impairments, causing you to be unable to function at 100% at school, work, etc (Mental Health Center Kids). Protein can also help slow down glucose absorption into the bloodstream, reducing spikes in blood sugar levels, which is vital as sudden spikes can result in mood swings (Nutrisense).

Carbohydrates are composed of glucose, your body’s preferred energy source. So, even though glucose can have its adverse side effects, it is still essential that you get enough of it through carbohydrates to ensure your brain has the energy it needs to function correctly. Carbohydrates can be crucial in reducing feelings of anxiety and chronic stress. When our glucose levels get low, our body’s default reaction is to stress, alerting the brain that the body is running out of energy. Eating complex carbohydrates, found in whole grains, root vegetables, and legumes (vegetables in the pea and bean family), can effectively reduce levels of anxiety and stress (Culina Health). 

However, when talking about how food affects mental health, there’s no bigger group of foods to talk about than the “unhealthy” foods. Sugary, fried, processed, and caffeinated foods have a bad reputation, but for good reason. These foods can have harsh adverse side effects on mental health and lead to long-term medical issues. However, deeming these foods as “unhealthy” and “bad” can be a slippery slope leading to a range of mental health issues known as “Eating Disorders (EDs)”. While it is essential to know some of the dangers associated with these foods, it is also important to understand that moderation is key and that one “bad” snack won’t be the end of the world.

First, let’s look at sugary, fried, and processed foods. Too much sugar can spike glucose levels, which can result in intense mood swings. Rapid glucose fluctuations can also result in aggression, impulsive behaviors, cognitive impairments, and even diminished self-control (Concept, Palo Alto University). Eating too much sugar can also result in negative neurological development (ScienceDirect), resulting in mood disorders such as anxiety and depression. Eating excessive amounts of fried foods can have similar effects to consuming excessive amounts of sugar, as both comprise simple carbs that can contribute to glucose spikes (Pureview Health Center). Processed foods are typically deemed unhealthy due to the high levels of sugar and/or fats they contain (due to frying). Therefore, processed foods have effects similar to those of sugary and fried foods.

Next, let’s look at caffeinated foods. Caffeine can be incredibly dangerous if not consumed in moderation, resulting in issues such as insomnia, stress, anxiety, depression, headaches & migraines, irritability, and nervousness (Michigan Medicine). Caffeine can be especially dangerous due to its addictive nature, caused by caffeine’s ability to make people feel alert, which can go as far as to cause teens to seek out other drugs that provide similar feelings.  Caffeine can also lead to feelings of withdrawal if an individual who is used to overconsuming tries to reduce their intake to moderate levels.

So the age-old sayings are true. You’ve likely been told since you were little that fruits & vegetables are essential, as are dairy, nuts, fish, lean meats, and whole grains. These foods are considered healthy as they are chock-full of vitamins, macronutrients, and energy, which is why you’ve probably seen them featured on a MyPlate in your cafeteria or health classroom. Vitamins and macronutrients are crucial for regulating mood, decreasing symptoms of depression & anxiety, and ensuring proper mental development. Furthermore, you’ve likely also heard from a young age how sugary, fried, caffeinated, or processed foods & drinks are bad for you as they can impair cognitive function, contribute to mood swings and feelings of anxiety and depression. However, the most important thing to note is balance between healthy and unhealthy. Including too many unhealthy foods in your diet and hyper fixating on eating just what is healthy are both equally able to create eating disorders and cause unhealthy relationships with food, which can have devastating effects on both your mental and physical health. When considering what you will eat, always strive to be balanced. Make sure you have a fruit, a vegetable, and a source of protein, but don’t be harsh on yourself if a sugary snack or fried treat ends up on your plate too. 

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