You probably know that the food you eat affects your body. Many studies have shown the connection between your food choices and your overall health. Eating a nutritious diet helps you keep a healthy body weight and a healthy heart. It also helps reduce your risk of developing some chronic diseases. New research finds that your food choices may also affect your mood and mental health. This is sometimes called the “food-mood connection.”
Path to improved health
Studies about the “food-mood connection” have been limited and have shown mixed results. In some studies, people who don’t have a healthy diet were more likely to report symptoms of depression or other mental health issues. And there appears to be some association between certain nutrients in food and emotional well being. These nutrients include omega-3 fatty acids, folic acid, vitamin D, magnesium, B vitamins, and tryptophan. These are all found in foods that are part of a healthy diet.
For now, the best way to use nutrition to support your mental health is to focus on your overall dietary patterns.
The 2015-2020 Dietary Guidelines for Americans, published by the U.S. Department of Health and Human Services and the Department of Agriculture, say a healthy, balanced diet should include:
- fruits and vegetables
- whole grains
- low-fat dairy
- lean protein
- limited amounts of sodium, saturated fat, and added sugar.
The Mediterranean Diet is also considered a beneficial diet for overall health and brain health. It focuses on eating a variety of nutrient-rich foods such as fish, fruits and vegetables, beans, and whole grains. It also limits high-calorie, low-nutrient foods.
For the first time, the committee that updates the U.S. Dietary Guidelines considered the link between food and mental health when creating the new guidelines. Overall, much of the current research shows that nutrition does matter in mental health. A healthy diet could be as important to mental health as it is to physical health.
Things to consider
Mental illness is serious. In some cases, it can even be life-threatening. If you are struggling with mental health issues, talk to your family doctor. He or she can help you find the right type of treatment and support.
Questions to ask your doctor
- How can I use food and nutrition to improve my mood?
- Do I need to change my eating habits to feel better?
- Should I follow a specific diet?
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This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject.