Proper nutrition plays a critical role in emotional health, bolstering both energy levels and mood. In a piece for TheSouthern.com, Lynn Gill, R.D., addressed some of the key dietary connections between nutrition and mental well-being, emphasizing the importance of consuming a diet high in fresh produce, whole grains and cold-water fish, and keeping processed foods at a minimum.
On the micronutrient side, Gill called out the critical B vitamins, which impact brain function in myriad ways, from energy production in brain cells to production of neurotransmitters. Niacin affects mental alertness, while thiamin deficiency can adversely affect the ability of brain cells to use glucose for energy. Gill also noted alcohol consumption can reduce the body’s stores of B6, which is used to make the “feel good” chemical serotonin. B vitamins are found in legumes, whole grain products, soy, leafy green vegetables and fortified foods.
Vitamin D and omega-3s are also tops on Gill’s list. She noted studies have shown a connection between increased intake of omega-3s and reduced incidence of depression; cold-water fish, flaxseed and soybeans are all sources of healthy omega-3s. And the link between vitamin D and mood is on the radar for researchers, as Gill said lack of vitamin D is thought to be the leading vitamin deficiency in the United States. Studies show a connection between low vitamin D levels and depression incidence; increase D intake by consuming fish oils, fortified foods and even egg yolks.