Foods that support mental wellness, from flaxseed to fatty fish

Dietitian says erratic eating habits not only impact physical fitness, but also cause mood swings, fatigue and difficulty in concentrating

Tryptophan found in turkey aids better sleep quality, while nuts and seeds are linked to mood regulation. Photo: No Revisions / Unsplash

It is no secret that processed foods, which are high in bad fats and sugar-loaded carbs, are the leading cause of physical ailments. By extension, it is well known that a diet that incorporates fibre-rich ingredients, plus the gamut of vitamins, minerals and antioxidants can help us keep physically fit.

However, the role that nutrition plays to keep us mentally and emotionally strong is often overlooked. The relationship between diet and mental health is complex, but both research and common sense dictate that there is a link between what we eat and how we feel when facing the stresses of a fast-paced life.

Here are some roles that nutrition can play when it comes to mental well-being.

Brain function

The brain requires a consistent and adequate supply of nutrients to function optimally. Omega-3 fatty acids, vitamins B and D, minerals such as iron, zinc and magnesium, and antioxidants found in fruits and vegetables are all essential for healthy brain function.

Good nutrition choices are also linked to cognitive function, which is the brain's ability to process information, solve problems and regulate emotions.

It has been well documented that consuming a Mediterranean diet supports brain health, thanks to its inclusion of fish rich in omega-3 fatty acids and monounsaturated fatty acids, which have anti-inflammatory properties that help combat depression.

A Mediterranean diet, with its focus on Omega-3 fatty acids, supports brain function. Photo: Toa Heftiba / Unsplash

Mood regulation

Nutrients linked to mood regulation also include Omega-3 fatty acids found in fatty fish, plus flaxseeds and walnuts, which have been associated with reduced risk of depression and improved mood. Additionally, amino acids such as tryptophan (found in protein-rich foods) are precursors to serotonin, a neurotransmitter that plays a key role in mood regulation.

Glucose is the primary source of energy for the brain. When blood sugar levels are stable and within a normal range – through ensuring regular and nutrient-dense meals and snacks throughout the day – the brain receives a steady supply of glucose, which in turn supports cognitive function, concentration, mood regulation and mental clarity.

However, when blood sugar levels fluctuate, which can happen through erratic eating, it can impact brain function and contribute to mood swings, irritability, fatigue and difficulty in concentrating.

Gut-brain axis

The gut and brain are intricately connected, with communication occurring via neural, hormonal and immune pathways. The gut microbiota, composed of trillions of bacteria living in the gastrointestinal tract, plays a crucial role in this communication.

Studies looking at the role of the gut-brain axis in cognitive function highlight the importance of a healthy intestinal microbiome supported by fibre-rich foods and probiotics.

Fibre-rich foods support a healthy gut. Photo: Towfiqu Barbhuiya / Unsplash

Emotional eating

People often turn to comfort foods that are high in sugar and fat during times of stress or emotional distress, using food to cope and manage negative emotions. While these choices may provide temporary relief, they can have a profound and negative impact on our mental health through feelings of guilt and shame, which perpetuate the cycle of emotional eating.

Mindful eating combined with intentional food choices are steps we can take to actively support a positive relationship with food.

Sleep quality

Sleep is essential for mental well-being and can be directly influenced by our food choices. Foods rich in tryptophan found in turkey, milk and bananas; magnesium found in nuts, seeds and leafy greens; and complex carbohydrates, found in whole grains, help improve sleep quality. Avoiding caffeine, alcohol and heavy meals close to bedtime can also support better sleep quality and overall mental health.

Energy levels

Making sure we have a balanced diet that includes healthy carbohydrates, lean protein and good fats is essential for maintaining steady energy levels and stabilising mood.

Carbohydrates are the body's primary source of energy, providing fuel for both physical and mental agility. Including complex carbohydrates such as whole grains, fruits and vegetables helps regulate blood sugar levels, providing sustained energy.

Inflammation

Chronic inflammation is a contributing factor for mental health disorders such as depression and anxiety.

A diet high in processed foods, sugar and unhealthy fats can promote inflammation, while a diet rich in fruits, vegetables, whole grains and healthy fats can help reduce inflammation and hence support mental well-being.

Hala El-Shafie is a UK-trained dietitian, and eating disorders and Bariatric surgery specialist at Sage Clinics, Dubai, with an interest in the emotional and psychological issues associated with food