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In today’s fast-paced world, mental health has become an essential component of overall well-being, but it is sometimes disregarded. While many things influence mental health, one of the most potent and often overlooked is nutrition. The food we eat not only fuels our bodies, but also has a huge impact on our brains, influencing our mood, cognition, and emotional resilience.
Simrat Kathuria the CEO and Head Dietitian at The Diet Xperts shares the role of nutrition in mental health.
The brain is an energy-intensive organ that needs a steady supply of nourishment to function properly. A diet high in vitamins, minerals, antioxidants, and healthy fats is critical for optimum mental health. Omega-3 fatty acids, which are often present in fish, nuts, and seeds, play an important role in brain function and have been associated to reduced feelings of sadness and anxiety. These fatty acids help to maintain mind structure of cells and facilitate good neuron transmission, both of which are essential for mood control.
Vitamins and minerals play an important role in mental wellness. B vitamins, particularly B6, B12, and folate, are required for the creation of neurotransmitters such as serotonin and dopamine, which control mood and emotions. Deficiencies in these vitamins can cause sadness, weariness, and irritability. Similarly, nutrients such as magnesium and zinc are essential for brain function. Magnesium helps to relax the nervous system and is known to lessen anxiety, whereas zinc aids cognitive function and has been associated to lower levels of depression.
Antioxidants present in fruits and vegetables protect the brain from oxidative stress, which can damage brain cells and cause mental health issues. A diet high in colorful fruits and vegetables can help prevent the onset of illnesses such as sadness and anxiety by lowering inflammation and boosting general brain health.
Bad eating habits, on the other hand, can harm one’s mental health. Diets heavy in processed foods, sweets, and unhealthy fats can cause inflammation and oxidative stress, which have been related to an increased risk of depression and cognitive impairment. Furthermore, these meals can upset the balance of gut bacteria, which is becoming recognized as an important factor in mental health. The gut-brain axis, a complex communication network that connects the digestive tract and the brain, is important for mood regulation and emotional well-being.
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