World Mental Health Day 2024: What to eat, and avoid, to keep your brain sharp

A healthy diet can significantly improve mental health, suggest multiple studies, especially in reducing depression. Research find that eating more fruits and vegetables boosts psychological well-being and helps reduce depression symptoms. Experts also point out that nutrient-rich foods like whole grains, nuts, seeds, and vegetables provide essential vitamins and healthy fats, which reduce inflammation and support brain function.

It is important to talk about how what we eat affects our mental health, says Natasha Mohan, Dietitian, Transformation expert, Motivational Speaker and Lifestyle Expert. “While a balanced diet is good for your body, it’s just as important for your minds. Recent research shows that what we eat can influence our mood, thinking, and mental well-being,” she says, adding, “Also, nutrient rich food reduces inflammation and supports brain function. This shows that diet has a direct impact on mental well-being.”

• The gut-brain connection:

A healthy gut can improve your mood and brain function, while an unhealthy gut can lead to issues like depression and anxiety. Research suggests that a healthy gut can increase the production of serotonin, called the "feel-good" hormone. “Eating foods rich in fibre like fruits, vegetables, whole grains, and legumes helps keep our gut healthy. Fermented foods, such as yogurt and kimchi, are also beneficial,” says Mohan.

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• Sugar and processed food:

Many people have an unhealthy relationship with sugar and processed foods. “These foods can contribute to serious health issues like obesity and diabetes, and they may also harm mental health. Diets high in sugar and processed foods can lead to inflammation, which is linked to poor mood and increased risk of anxiety and depression. On the other hand, eating too many unhealthy fats from snacks and fast foods can gradually harm brain function,” says Mohan. Swapping out these processed foods for healthier options can lead to better mental health, she suggests.

• Maintaining a nutrient rich diet:

To maintain a healthy diet, Mohan reveals the importance of variety by encouraging a mix of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. She also highlights that staying hydrated by drinking enough water throughout the day is crucial for overall health and mood.

Additionally, she says, “Plan your meal to avoid the temptation of junk food, and focus on mindful eating, which involves paying attention to what and how you eat to truly enjoy your meals and understand your relationship with food.”

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Mohan suggests you should include the following key nutrients in your daily diet:

• Omega-3 fatty acids: Found in fatty fish and walnuts, omega-3s help reduce inflammation and support brain function. More omega-3s in your diet can lead to better moods and lower levels of depression and anxiety.

• B vitamins: Vitamins B12, B6, and folate help your brains by encouraging the production of mood-stabilising neurotransmitters. Foods like leafy greens, beans, eggs, and dairy are great sources of these vitamins.

• Antioxidants: Found in fruits and vegetables, especially berries and nuts, antioxidants help prevent oxidative stress in the brain, which can lead to mental health problems.

• Magnesium: This important mineral supports brain health and can help relieve symptoms of depression. Foods high in magnesium include nuts, seeds, whole grains, and dark chocolate.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.