Depression and anxiety: Include antioxidants, good fats in your daily diet, avoid sugars

A diet high in antioxidants, good fats, and vital minerals can improve mood, boost brain function, and lower the risk of mental health conditions like anxiety and depression. (Image: Canva)

Although the link between diet and physical health is well established, the impact of our diet on mental health is generally ignored. Like the rest of our bodies, our brains also need certain nutrients to function at their best. Our emotional and mental resilience, as well as our mood and energy levels, can all be impacted by the food we eat. Scientific studies in recent years have demonstrated the importance of nutrition for mental health and how our eating habits can directly affect our emotions and thoughts. A diet high in antioxidants, good fats, and vital minerals can improve mood, boost brain function, and lower the risk of mental health conditions such as anxiety and depression. Conversely, a diet high in processed foods, sugars, and unhealthy fats increases the risk of emotional and cognitive disorders, inflammation, and nutrient deficiencies.

Understanding the complex connection between diet and mental health is crucial for making informed food choices that support both physical and mental well-being, says Dr Gorav Gupta, CEO and senior psychiatrist at Tulasi Healthcare.

Nutrient deficiency and brain function

Our mood and cognitive abilities are directly impacted by certain nutrients that are essential for brain health and function. For example, omega-3 fatty acids are vital for the structure and function of the brain, particularly in areas related to mood regulation. Research has indicated a connection between mood disorders such as anxiety and depression and low levels of omega-3 fatty acids. Walnuts, flaxseeds, and fatty fish like salmon are good sources of these important fats, says Dr Gupta. In addition to omega-3 fatty acids, vitamins and minerals are essential for mental well-being. B vitamins—including folate, B6, and B12—are crucial for the production of neurotransmitters. Memory loss, cognitive decline, and depressive symptoms can result from deficiencies in these vitamins.

Low levels of vitamin D, often referred to as the "sunshine vitamin," have been linked to an increased risk of depression. Vitamin D is also crucial for mental health. Similarly, minerals such as iron, magnesium, and zinc are vital for brain function and neurotransmitter synthesis. A lack of these minerals can exacerbate anxiety and depression.

The gut-brain connection

A key component of mental health is the gut-brain axis, a bidirectional communication pathway that connects the two organs, says Dr Gupta. The trillions of bacteria that reside in the digestive tract and make up the gut microbiome influence brain activity and emotional regulation. Consuming a diet high in prebiotics, which are found in fibre-rich foods such as fruits, vegetables, and whole grains, and probiotics, which are present in yoghurt, kefir, and fermented foods, can improve gut health, thereby benefiting mental health. A balanced diet is crucial for mental health, as a healthy gut microbiota is associated with fewer symptoms of anxiety and depression.

Diet and cognitive function

Diet has a significant impact on cognitive function, including memory, attention, and problem-solving skills, says Dr Gupta. Fruits, vegetables, nuts, and seeds are rich sources of antioxidants, which help protect the brain from oxidative stress, a factor that can damage brain tissue and impair cognitive function. Antioxidant-rich diets have been linked to a reduced risk of mental health conditions such as depression and age-related cognitive decline.

Also see | 9 daily habits for improving mental health: Start with meditation, regular exercise, balanced diet

The Mediterranean diet, which is rich in fruits, vegetables, whole grains, nuts, and olive oil, is particularly beneficial for mental health. This diet, known for its anti-inflammatory and brain-protective properties, has been associated with a reduced risk of depression and cognitive decline. Conversely, diets high in sugar, processed foods, and unhealthy fats can lead to chronic inflammation, which has been linked to an increased risk of anxiety and depression. Prolonged inflammation can interfere with neurotransmitter function in the brain, worsening mental health problems.

Emotional eating and mental health

Using food as a coping mechanism for stress or emotional distress, known as emotional eating, can have a detrimental effect on mental health. When stressed or feeling low, people often reach for high-calorie, sugary, or fatty foods for comfort. While these foods may provide temporary relief, they can also lead to weight gain, feelings of guilt, and a cycle of emotional eating that exacerbates mental health issues. This pattern can be broken by practicing mindful eating, which involves paying attention to what and why you eat. Mindful eating encourages healthier food choices and helps individuals recognise emotional triggers and respond to them in ways that enhance rather than harm mental health.