Here’s What You Need To Know About Nutrition & Mental Health

Last week, we talked about how mental health is something to celebrate, work on, and strengthen where possible. We want you to think of your mental health in the same way as your physical health; your brain is like a muscle; just as you need to stay active and work out regularly to keep your muscles strong, you need to exercise your brain and treat it well to keep it at optimal functioning. 

Your mental fitness is crucial to your overall wellbeing; it is the foundation that allows you to build wellness in all other aspects of your life. Strong mental fitness trickles into everything else you do and fortifies it.

Knowing all this is great, but the question is: what can you actually do in your everyday life that will positively impact your mental health?

Over the next few weeks, we’re going to be walking through some simple changes you can make and how they will make a difference in your life. This week, it’s all about nutrition! 

How does nutrition impact my mental health?

To put it simply, research shows that the better we eat, the more nutrients we have, and the better our mental health. Improving your diet can help improve your mood, give you more energy, and help you think more clearly - sounds simple right? 

Our brain - which controls our physical actions, cognition, and emotional state - is fueled by the same thing that fuels the muscles, organs, and systems of our bodies: food. We need essential nutrients for cognitive functioning and emotional wellness. 

Researchers have found that certain dietary patterns may contribute to depression, while other dietary choices can play an effective role in the treatment of depression. Research also shows that nutritional deficiency can increase the risk of depression both during pregnancy and postpartum, so there’s no better time to start paying attention to what you’re putting into your body. 

Of course, being mentally fit or following a healthy diet is not a guarantee against mental illness; just as being physically fit won’t prevent you from a physical illness. There are risk factors, situations, and times in your life that can threaten or impact your mental health. 

Which nutrients benefit my mental health the most?

As a general rule, what’s good for your body is good for your brain. So eating cleaner, unprocessed, whole foods will benefit both your body and your mind. 

1. Calcium: Low levels of this nutrient can play a role in PMS-related depression

Where to get it: Tofu, sesame seeds, yogurt, collard greens, spinach, cheese, beet greens

2. Chromium: This trace mineral works directly with the brain’s mood regulators (serotonin, norepinephrine, and melatonin), combating mood swings and depression

Where to get it: Broccoli, barley, oats, green beans, tomatoes, romaine lettuce

3. Folic acid: Not only important for your baby's development, but a deficiency in this B-vitamin can lead to fatigue, and low levels are linked to higher rates of depression

Where to get it: Lentils, pinto beans, asparagus, spinach, black beans, kidney beans, turnip greens, broccoli

4. Iron: If you're not getting enough of this essential mineral in your diet, you could be more prone to stress - as a mama or mama-to-be, getting help in the stress-reduction space is always welcome

Where to get it: Pumpkin seeds, spinach, swiss chard, sesame seeds, quinoa, black beans, cashews

5. Omega 3: This essential fatty acid makes up to 18% of the brain’s weight and is believed to be critical in combatting postpartum depression and boosting brain function

Where to get it: Flaxseeds, walnuts, salmon, beef, soybeans, tofu, Brussels sprouts, cauliflower

6. Vitamin B6: Essential for regulating brain function (influencing our emotions) and can effectively treat premenstrual depression

Where to get it: Tuna, turkey, chicken, salmon, sweet potato, sunflower seeds, banana

7. Vitamin D: Directly linked to Seasonal Affective Disorder, which is characterized by depressive symptoms

Where to get it: It isn’t naturally found in fruit and vegetables, so look out for things fortified with vitamin D (some juices and whole-grain cereals), and make sure to spend as much time outside as possible

Key nutrients for your mental health during pregnancy

Studies show that during pregnancy the increased physiological demand of baby’s development means that mamas are more susceptible to nutritional deficiencies. Key micronutrients that play a role in shaping your mental wellbeing during pregnancy include B vitamins, magnesium, and zinc. 

Key nutrients for your mental health during postpartum 

Some studies show that the most notable nutritional deficiencies associated with postpartum depression include omega-3 fatty acids, folate, iron, and zinc. However, it’s important to note that supplementation trials for the prevention of postpartum depression are lacking. 

During pregnancy, your baby’s development uses lots of nutrients and this can cause some natural depletions – some of those nutrient levels, for example, iron and folate, can take months to return to normal levels following pregnancy, so it’s also a good idea to prioritize these in your diet. 

---