The effect of food on mental health

Abstract

Food influences to a great extent our disposition whereas our mood dictates our cravings and the type of nutrients we choose. Emotions affect eating while the nutritional properties of food impact on brain functions related to mood and emotion. The dietary choices are a complete and complex circuit. Provided we influence one option, the other will follow suit, as increasing evidence has shown that the food choices have a positive impact on several mental disorders. In this research paper we have tried to show that nutritional deficiencies have been proved to negatively impact on the mental sanity and that, consequently, specific nutrients can contribute to the alleviation of mood and mental disorders. Specific nutrients can affect cognitive processes and emotions, whereas the lack of vitamins, fatty acids, minerals and some macronutrients (proteins, carbohydrates and lipids) may contribute to aggravating a poor psychological state. Among the most common nutritional deficiencies seen in mental disorder patients are those of omega-3 fatty acids, B vitamins, minerals, and amino acids that are precursors to neurotransmitters: tyrosine to dopamine, tryptophan to serotonin. Serotonin and tryptophan are known to promote well-being and their production is triggered by carbohydrate rich foods. Carbohydrates have been found to affect mood and behaviour. Inadequate dietary n-3 polyunsaturated fatty acids (PUFA) may increase predisposition to several psychiatric disorders, particularly depression. Anxiety, depression, and autism spectrum disorders have been linked to functional Gastro-Intestinal tract (GI) disruptions, whereas GI disease are often determinant for psychological comorbidities. Altered gut microbiota composition, in particular a less diversified one, has been associated with stress as well. Showing more attention to the daily food and bringing the right nutrients in the proper amounts may enhance our mood.

Exploring the Interplay of Food Security, Safety, and Psychological Wellness in the COVID-19 Era: Managing Strategies for Resilience and Adaptation

“…Emotions influence food consumption in a dynamic loop, which subsequently affects mood and shapes future dietary decisions. Understanding this complex interplay is vital for effectively managing mental health [ 68 ]. Specific nutrients play a crucial role in regulating cognitive processes and emotions.…”

“…Specific nutrients play a crucial role in regulating cognitive processes and emotions. Conversely, deficiencies in essential vitamins, fatty acids, minerals, and macronutrients, notably proteins, can exacerbate negative mental states [ 68 ]. Recognizing the impacts of nutrients on mental well-being underscores the significance of maintaining a balanced diet to support overall cognitive health ( Figure 2 ).…”

“…The brain, akin to other organs, relies on vital nutrients from food to fuel its activities, significantly influencing mood and emotions. Food affects mood through gradual changes in brain chemistry and sensory stimulation, encompassing taste, aroma, and flavor [ 68 , 69 ]. Notably, certain foods, like coffee and chocolate, have direct links to mood enhancement.…”

“…Even a small amount of chocolate is believed to elevate happiness and improve mood, while coffee provides a sense of energy and alertness. Caffeine, theobromine, and sweet taste, coupled with psychological mechanisms, contribute to mood improvement, and chocolate, when consumed in adequate amounts on an empty stomach, may promote serotonin synthesis [ 68 , 69 ]. Serotonin (5-HT and TRP), synthesized from the essential amino acid tryptophan, has long been associated with sleep and affective disorders, such as sadness and anxiety, and has demonstrated mood-enhancing effects [ 68 , 69 , 87 ].…”

Influence of Weight-Control Attempts as Based on Self-Perception of Macronutrient Intake Among Young Females and Its Association with Mood Disorder

“… 13 Clinical and epidemiological evidence has shown the beneficial impact of intake of micro- and macronutrients on humans’ psychological well-being, including sleep pattern, cognitive performance, and mental stability. 15 …”