Blog post 5- How different foods affect your mental health

Hi everyone, this is my 3rd research blog post, and it is about how different foods can impact your mental health.

1. (1)Foods that are full of sugar and highly processed can cause inflammation in the brain and throughout the body, which can aggravate mood disorders like depression and anxiety. The American Dietetic Association claims that when people are stressed or depressed, they typically overeat or undereat. When you overeat, you may experience weight gain and lethargy. It’s difficult to break the habit of eating too little because of the fatigue that follows. In any scenario, eating poorly when under stress or depressed just makes things worse. Although this cycle is vicious, it is breakable.
2. (2) A diet high in fresh fruits and vegetables, whole grains, and lean proteins has been linked to improved mood and feelings of happiness overall, as well as a reduction in the symptoms of depression, according to several reliable systematic reviews.

(1) Your body and brain need certain kinds of nutrition and vitamins to build new proteins, tissues and cells. Your body needs carbohydrates, minerals and proteins to function at a consistent, high level. 3 foods that you can incorporate into your diet, that not necessarily are in only a few kinds of foods.

1. Complex Carbohydrates- foods that provide you with energy include starchy vegetables and brown rice. Sweet potatoes, quinoa, millet, and beets are higher in nutrients and will satisfy you longer than simple carbohydrates, which are found in sugar and candies.
2. Lean Proteins- additionally supply the energy needed for your body to think and respond rapidly. Soybeans, nuts, seeds, chicken, steak, fish, and eggs are all excellent sources of protein.
3. Fatty Acids- are essential to the healthy operation of your nervous system and brain. They are present in eggs, meat, fish, nuts, and flaxseeds.

(2) Your mental health may suffer if you don’t get enough of a particular nutrient. For instance, a vitamin B12 deficit is linked to mania and psychosis and causes exhaustion, lethargy, depression, and poor memory. Insufficient folic acid intake during pregnancy can cause developmental issues in the offspring, and this increases the likelihood of adult depression in the offspring. Additionally, diarrhea, itchy skin, and dementia can result from niacin deficiency.

(4) Along with proteins and fat, amino Acids are a very important part of your diet. This is because they contain the precursors for the neurotransmitters in our brains. They are the chemical that carries signals between neurons, which can affect things like mood, attentiveness, weight, and sleep. Micronutrients are also necessary for the brain to function. Fruits and vegetables that contain antioxidants is the reason why your brain strengthens and is able to fight off “free radicals” that destroy brain cells. This allows your brain to work for efficiently for a longer period of time. Some examples are vitamin B6, B12 and folic acid, your brain could be more vulnerable to brain diseases and mental decline.

1. Eating Well for Mental Health | Sutter Health
2. The Foods We Eat Do Affect Our Mental Health. Here’s the Proof. | Psychology Today
3. The Impact of Nutrients on Mental Health and Well-Being: Insights From the Literature – PMC (nih.gov)
4. How the food you eat affects your brain – Mia Nacamulli (youtube.com)