It’s no surprise what we put in our bodies impacts our overall health. Nutrition, and the foods we eat or don’t eat, have ties to both our physical and mental health. For example, some studies found eating more fruits and vegetables has a positive effect on psychological well-being. The American Psychiatric Association (APA) surveyed more than 2,000 adults in March 2023 and found:
- 2/3 of adults say they feel that they understand the relationship between diet and mental health.
- 4 out of 5 adults would change their diet to positively impact their mental well-being.
- 4 out of 10 adults would be willing to adjust their diet to improve their mental health.
The need for expanded mental health care and support has never been greater. It’s imperative we amplify how people can improve their mental health themselves and empower them to do so, especially through necessary, everyday practices like nutrition.
The Mental Health and Nutrition Connection
Eating more nutritious foods to boost mental health starts with knowing what foods are best. A healthy diet gives our bodies more vitamins, minerals, healthy fats, and fiber. Integrating a balanced diet involving the five food groups (fruits, vegetables, grains, protein, and dairy) is key for improving overall health, as each group contains a variety of foods with similar nutritional value that plays a role in a healthy diet.
Studies have pinpointed several main vitamins that are linked to improved mental health:
- Omega-3 fatty acids: found in salmon and other oily fishes, this is essential for overall brain health.
- B vitamins: found in eggs, liver, milk, and yogurt, this is a vitamin that can lessen long-term depression symptoms.
- D vitamins: found in egg yolks, some fish like salmon and sardines, orange juice, and mushrooms, this vitamin can lower depressive symptoms.
- Magnesium: found in dark chocolate, avocados, nuts, and whole grains; low magnesium levels are linked to mental health challenges. Studies show magnesium may be beneficial in treating mental health disorders. However, the findings were mixed and need further research.
- Antioxidants: found in dark chocolate, many berries, artichokes, and kale, a diet rich in antioxidants may be beneficial in helping prevent psychiatric disorders
- Fiber: found in whole grain cereals, fruits, Brussel sprouts and sweet potatoes, and nuts, a high fiber diet can improve gut health and brain function.
- Probiotics: found in yogurt and kombucha, probiotics can improve mental health and gut health.
Learn more about food groups and what foods are most important for a healthy body and mind.
Improving your Mental Health with Better Nutrition, no Matter your Budget
Nutrition can improve mental health for anyone, but everyone’s food budgets aren’t the same. Tighter budgets lead to eating foods that are cheaper, but not healthier
Eating healthily within your budget is greatly affected by how you shop and how much you cook at home. Not shopping while hungry, sticking to your grocery list without adding extras, and focusing on healthier, whole foods (verses processed foods) within your meal prep can help ensure nutritional needs are met at a price that works for you.
View tips for eating healthy on a budget.
Mental Health, Nutrition, and Whole Person Health
Mental and physical health are deeply intertwined, and when an aspect of physical health, like nutrition, is practiced to benefit mental health, it can help improve your whole person health. A whole person perspective at health is the intersection of physical, mental, emotional, and social health.
While we can’t eat our way out of poor mental health as a sole tactic, we can integrate nutrition into a comprehensive effort to improve our whole person health which includes physical activity, mindfulness, and social connection.
Each area of our well-being can affect each other so if one area is improved, it can lead to improvements in other areas. An example of this is taking a walk outdoors on a beautiful day to improve your physical health that also improves your emotional and mental health.
Support for Those with Eating Disorders
We understand that incorporating nutrition into a mental health journey can be difficult for those living with eating disorders. We encourage anyone living with an eating disorder to learn about the following organizations:
- National Association of Anorexia Nervosa and Associated Disorders
- National Eating Disorders Association
- National Institute of Mental Health – Eating Disorders
Be Kind to Yourself!
Making a change in your lifestyle to improve your health takes small, deliberate steps. Be kind to yourself as you prioritize your health and treat yourself at times because you deserve it. Your diet and nutrition can not only elevate your physical health, but your mental health too.
Learn more about whole person health.
