Nutrition and mental health are interconnected. What we eat affects our mental well-being, and the state of our mental health influences our food choices. The brain, which consumes up to 30% of daily energy despite representing only 2% of body weight, needs carbohydrates, proteins, fats, vitamins and minerals to function properly.

Serotonin, a neurotransmitter essential for mood and well-being, is predominantly produced in the gastrointestinal tract, where beneficial bacteria play a crucial role in influencing digestion, facilitating nutrient production and absorption, reducing inflammation, strengthening the intestinal barrier and optimizing communication between the gut and the brain.

Maintaining a balanced diet that promotes mental health can be affordable. The secret is to make conscious and practical choices, favoring nutritious, low-cost foods that benefit both the body and the mind.

What to prioritize?

Water: Water plays an essential role in mental health and brain function. Drink plenty of water throughout the day, as dehydration can negatively affect your mood and cognitive functions.

Sardines and Mackerel: cheaper than salmon, they are equally rich in omega-3, can be bought in a can and used in salads, sandwiches or side dishes.

Beans, Chickpeas and Lentils: They are rich in protein and fiber. They help keep energy levels stable and promote a feeling of satiety, preventing a drop in mental energy throughout the day. Prefer to buy in bulk or dried, cooking in larger quantities to freeze.

Kale, Spinach and Turnips: rich in vitamins and minerals.

Sweet Potatoes and Oats: Provide energy to the brain throughout the day and help stabilize blood sugar levels, preventing mood fluctuations. Oats are an excellent base for nutritious breakfasts.

Seasonal Fruits: Local, seasonal fruits such as apples or oranges are an alternative to blueberries and strawberries. They are rich in antioxidants that protect the brain from aging and cellular damage.

Sunflower and Pumpkin Seeds: Economical alternative to chia and flax seeds, they provide magnesium and healthy fats.

What to avoid?

Refined Sugars: Present in soft drinks, cakes, biscuits and sugary cereals, they cause energy fluctuations and irritability.

Trans Fats: Found in fast food, industrial baked goods and processed foods. They are associated with changes in mood and memory.

Excessive Alcohol: It negatively affects the nervous system, both in the short and long term. It harms cognitive functions and promotes mood changes.

Adopting a healthy diet is one of the simplest and most effective ways to take care of your mental health. By choosing the right foods, you will be giving your brain the essential nutrients for proper functioning.

References

Grajek M, Krupa-Kotara K, Białek-Dratwa A, Sobczyk K, Grot M, Kowalski O, Staśkiewicz W. Nutrition and mental health: A review of current knowledge on the impact of diet on mental health. Front Nutr. Aug 22, 2022;9:943998. https://doi.org/10.3389/fnut.2022.943998

Gregório, M. J., Santos, M. C. T., Ferreira, S., & Graça, P. (2012). Smart eating: Eat better, save more. Dotzein, Inc.

Muscaritoli, M. (2021). The impact of nutrients on mental health and well-being: Insights from the literature. Frontiers in Nutrition, 8, Article 656290. https://doi.org/10.3389/fnut.2021.656290

Suárez-López LM, Bru-Luna LM, Martí-Vilar M. Influence of Nutrition on Mental Health: Scoping Review. Healthcare (Basel). Aug 1, 2023;11(15):2183. https://doi.org/10.3390/healthcare11152183