When your body is malnourished, it alters the chemistry in the brain and keeps it from working properly. Changes directly influenced by malnutrition include memory, the ability to solve problems and immune health. When the body experiences environmental stress, a malnourished brain is incapable of sending messages to the immune system to help it adequately recover. This compounds mental health issues by depressing the body's own ability to fight, thus prolonging depressed or anxious moods.
Carbohydrates
Research has shown that when individuals eliminate carbohydrates from their diet, they also exhibit more depressed moods. Massachusetts Institute of Technology's researcher Judith Wurtman claims that the elimination of carbohydrates depletes the brain of the important chemical serotonin, which that elevates mood and actually suppresses the appetite. In other words, eating foods high in carbohydrate content, such as bread, crackers and pasta, enhances mood by increasing serotonin, while foods that are low in carbohydrates, like chicken, deplete brain stores of this chemical. According to this research, carbohydrates are best eaten on their own, without the addition of protein, in order to calm and satisfy cravings.
Protein
Amino acids from protein relax the brain and provide much-needed nourishment for many processes. The Franklin Institute suggests that a morning meal consisting of high levels of protein can boost tyrosine levels, which provide energy and alertness for the entire day. When paired with high carbohydrates, on the other hand, protein increases levels of tryptophan in the brain, causing drowsiness and calming frayed nerves. Complete proteins in the diet come from fish and meat, poultry and eggs, cheese and yogurt; these provide all the essential amino acids necessary for optimum brain function and good moods. Grains, legumes, seeds and nuts can also provide the right nourishment for high energy levels and clear thinking.
Essential Fats
Essential fats, especially omega-3 fatty acids, can have a multitude of benefits on health and mood. In an article written by Arizona State University, research suggests that the brain requires fat in order to function properly. Animals today are fed a diet high in corn and soy, which leads to imbalances between omega-3s and omega-6s. Omega-6 fatty acids are particularly dangerous, due to their ability to increase and prolong inflammatory states in the body. While inflammation of tissues is necessary for the body to mend itself from injuries, too much inflammation can cause health problems and lead to depression. Omega-3 fatty acids are found in oily fish such as mackerel, tuna, salmon and plant-based sources such as walnuts, pumpkin seeds, flaxseeds, canola oil and leafy green vegetables.
Nutrients
Thiamine, iron and folic acid can be important to maintaining good mental health. According to the "Dartmouth Undergraduate Journal of Science," thiamine deficiency can result in poor mood and withdrawn behaviors. Thiamine is found in grains, pork, yeast, potatoes, cauliflower, oranges and eggs. Lack of iron can result in anemia, depression and problems getting motivated or sustaining attention during task work. Iron is found in fortified grains, meat, broccoli, asparagus, parsley, seafood, nuts and dried fruits. Individuals that already experience mood disorders can be further affected by a lack of folic acid due to the use of anticonvulsant drugs and poor eating habits. Folic acid is found in dark leafy green vegetables, organ meats, poultry, some citrus fruits, nuts, sprouts and whole-wheat foods.
References
- Utah State University Center for Advanced Nutrition: Nutrition and the Brain Research
- Massachusetts Institute of Technology: "Carbs are Essential for Effective Dieting and Good Mood, Wurtman Says"
- Franklin Institute: The Human Brain
- Arizona State University: "Omega-3: Food for (Happy) Thought"
- Dartmouth Undergraduate Journal of Science: "You Are What You Eat: How Food Affects Your Mood"
