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Many of us associate nutrition with mood. When we feel sad or down, we tend to reach for comfort foods high in carbohydrates and fat, like chocolate, ice cream, or snacks. However, this may not necessarily be what our body truly needs. In recent years, it has become evident that what we eat significantly affects our mental health and, consequently, our mood. Junk food, it seems, doesn’t do us any favors. It’s worth understanding the various mechanisms—metabolic, inflammatory, and microbial—that link our diet to our mood and learning what we should eat, even during times of distress.
Unbalanced sugar consumption can lead to fluctuations in insulin levels (a hormone responsible for allowing sugar to enter cells). These fluctuations may result in mood swings, irritability, and anxiety. In the long term, they can even cause insulin resistance, a condition where the body’s cells fail to respond properly to insulin. Insulin resistance impacts brain and nervous system function, increases the risk of dementia, and may lead to cognitive impairment. Conversely, complex carbohydrates rich in fiber, such as whole grains and legumes, help release serotonin (the "calm hormone") and stabilize blood sugar levels.
Increased stress and chronic inflammation are known risk factors for mental disorders. A diet rich in antioxidants, such as the Mediterranean diet, reduces systemic inflammation and oxidative stress. Omega-3 fatty acids, particularly EPA and DHA found primarily in fatty fish, contribute to reducing inflammation and promoting brain health and have been linked to lower levels of depression and anxiety.
The microbiome (gut bacteria) plays a crucial role in mental health. A diet rich in processed foods and sugar can disrupt the composition of gut bacteria, promote inflammation, and negatively affect mood. On the other hand, including probiotic foods (like yogurt, sauerkraut, and even kimchi) and prebiotic foods (such as onions, garlic, and other fiber-rich foods) supports friendly bacterial populations and helps maintain proper communication between the gut and the brain.
Key Nutrients for Mental Health:
- Vitamin B12 (found in meat, fish, eggs, and dairy products) is essential for nervous system function. A deficiency may cause depression and anxiety.
- Vitamin D (produced through sun exposure and found in fatty fish, eggs, and mushrooms) deficiency has been linked to depressive symptoms.
- Magnesium (found in leafy greens, nuts, and whole grains) deficiency can lead to anxiety and insomnia.
- Iron (found in meat, turkey, eggs, legumes, tahini, and leafy greens) deficiency may cause fatigue and depression.
- Folic Acid (found in leafy greens, legumes, citrus fruits, avocados, and sunflower seeds) is essential for neurotransmitter production. A deficiency has been linked to depression.
It is important to emphasize that taking nutritional supplements without personalized guidance may cause harm and, in some cases, even trigger mental health issues. Therefore, consulting professionals is recommended.
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A diet rich in vegetables, fruits, whole grains, fatty fish, nuts, and seeds has been shown in studies to support mental health, reduce the risk of depression and anxiety, improve mood, and enhance cognitive function. Conversely, a "Western diet" high in processed foods, sugar, and saturated fats has been linked to an increased risk of mental disorders.
Additional Tips for Mental Well-Being:
- Structured meals – Maintaining stable blood sugar levels supports hormonal and mental balance.
- Physical activity – Releases endorphins, improves sleep, reduces stress, and positively affects brain function.
- Sufficient sleep – Essential for brain and body function; maintaining consistent sleep schedules is recommended.
- A balanced diet, combined with regular physical activity and quality sleep, forms a significant foundation for maintaining both physical and mental health. Adhering to these habits contributes to balance and long-term mental resilience.
- Libi Kazarnovsky is a clinical dietician