Mental wellness goes beyond the mere absence of mental illness; it encompasses a positive state of mental health where the mind functions optimally. This state allows individuals to think, feel, and act in ways that positively impact their physical and social well-being. Several studies have shown that a diet rich in refined sugars is linked to reduced brain function, contributing to anxiety and an increased likelihood of mood disorders in both men and women. Hence, nutrition plays a crucial role in supporting mental wellness. Let us zoom in to specific dietary components that contribute to better brain health and cognitive function.
Omega-3 Fatty Acids
Since 60% of our brain is made of fats, consuming healthy fats—particularly Omega-3 fatty acids—is essential. The body cannot produce Omega-3 on its own, making dietary intake necessary. There are three types of Omega-3: DHA, EPA, and ALA. DHA, which constitutes 9–12% of the brain's total weight, is especially concentrated in the brain and retina. Omega-3’s anti-inflammatory and antioxidant properties promote healthier brain cells and help reduce age-related cognitive decline.
Foods rich in Omega-3 include fatty fish such as salmon, mackerel, tuna, and sardines. Consuming two to three servings of salmon per week provides sufficient Omega-3 for overall health. For those who do not eat fish, fish oil supplements in softgel form are an excellent alternative, as they contain triglycerides, which are easily absorbed by the body and resist oxidation for a longer shelf life. Most health authorities recommend 250–500 mg of combined EPA and DHA daily for adults, with at least 100 mg of DHA per serving for optimal brain function.
For vegetarians, plant-based sources of Omega-3 like flaxseeds, chia seeds, and beans (kidney and red beans) provide ALA, which the body must convert into a usable form for the brain.
B-Vitamins
The next important brain nutrient is B-Vitamin group, which supports energy metabolism. The brain uses 20% of the body's energy, which is why mental exertion can be tiring. Vitamin B1 helps convert glucose into energy, while Vitamin B5 is critical for producing fats necessary for brain health. Vitamin B6 plays a role in cognitive development by helping form neurotransmitters, which assist in transmitting signals between neurons, thereby enhancing learning, memory, and attention. Vitamins B2, B6, B9, and B12 are important for red blood cell production, and a deficiency in these vitamins can lead to reduced oxygen supply to the brain, resulting in mood disturbances, confusion, and irritability.
Good sources of B-vitamins include red meat, fish, eggs, dairy products, whole grains, and leafy greens. For individuals who don't consume a balanced diet, B-complex supplements are beneficial, particularly for maintaining healthy nerves and preventing numbness.
Complex Carbohydrates
Our brain cells require significantly more energy than the rest of the body's cells, and carbohydrates are the brain's preferred energy source. Carbohydrates are classified into two types: simple and complex. Simple carbohydrates, like sugar, provide a quick burst of energy, which can be helpful for immediate brain function, but they often leave the brain craving more energy afterward. In contrast, complex carbohydrates take longer to break down, offering a steady supply of energy. These carbohydrates not only support consistent brain function but also promote serotonin production, which helps regulate mood and prevent issues like brain fog, sluggishness, and mood swings.
Foods rich in complex carbohydrates include whole grain breads and cereals, oats, brown rice, quinoa, and starchy vegetables like sweet potatoes, corn, and peas. Fibre, another form of complex carbohydrate, is also important for maintaining gut health. Since fibre feeds the "good bacteria" in the gut, it plays a key role in mental health as well as 95% of the body's serotonin is produced in the gut.
Probiotics
Research has linked a healthy gut, characterized by a diverse gut microbiota to better brain health. A 2021 study conducted in Australia gathered dietary information from 213 pregnant women in their third trimester and collected their gut microbiome samples. The researchers followed the new mothers and their children until the age of two. They found that women with the most diverse intestinal microbes during pregnancy had toddlers who grew up to have fewer depressive, anxious, or withdrawn characteristics.
To maintain a healthy gut, it's important to replenish it with beneficial bacteria, known as probiotics. These probiotics help balance the gut microbiome by replacing harmful bacteria. Probiotics are commonly found in fermented foods like yogurt, kefir, kombucha, sauerkraut, pickles, miso, kimchi, and tempeh. While some food processing techniques, such as heat treatment, may kill live probiotics, dead probiotics (called paraprobiotics) and their metabolites (postbiotics) still offer health benefits. For those who find the strong taste and smell of fermented foods unpleasant, probiotic supplements are a good alternative. These supplements often contain a variety of bacterial strains that support a diverse gut microbiome. Recommended daily doses range from 10 to 100 billion colony-forming units (CFUs).
In conclusion, nutrition plays an essential role in promoting mental well-being. Consuming Omega-3 fatty acids, B-vitamins, complex carbohydrates, and probiotics can support optimal brain function, enhance mood regulation, and improve cognitive health. A balanced diet rich in these nutrients helps protect against mental fatigue, mood disorders, and age-related cognitive decline. By prioritizing these key dietary components, individuals can boost both their mental and physical well-being, creating a foundation for long-term health.
References
- Knüppel, A., Shipley, M. J., Llewellyn, C. H., & Brunner, E. J. (2017). Sugar intake from sweet food and beverages, common mental disorder and depression: prospective findings from the Whitehall II study. Scientific reports, 7(1), 1-10.
- DiNicolantonio, J. J., & O’Keefe, J. H. (2020). The importance of marine omega-3s for brain development and the prevention and treatment of behavior, mood, and other brain disorders. Nutrients, 12(8), 2333.
- Young, L. M., Pipingas, A., White, D. J., Gauci, S., & Scholey, A. (2019). A systematic review and meta-analysis of B vitamin supplementation on depressive symptoms, anxiety, and stress: Effects on healthy and ‘at-risk’individuals. Nutrients, 11(9), 2232.
- Dawson, et al. (2021) Maternal prenatal gut microbiota composition predicts child behaviour. EBioMedicine