Nutrition is vital for maintaining mental health as it affects mood, cognition, and general well-being. More people now understand the importance of the link between what we eat and how we feel mentally. In addition to promoting healthy brain function, a balanced diet high in nutrients, including omega-3 fatty acids, antioxidants, and complex carbohydrates, can lower the risk of mental health disorders. Conversely, a diet rich in processed foods, sweets, and unhealthy fats may increase mood swings, anxiety, and sadness.
Omega-3 fatty acids: Dietary deficiencies of omega-3 fatty acids are associated with an increased risk of developing various psychiatric disorders, including depression, bipolar disorder, schizophrenia, dementia, attention-deficit/hyperactivity disorder, and autism. In particular, eicosapentaenoic and docosahexaenoic acid have been linked to mental health maintenance. Hemp seeds are a good source of omega-3 fatty acids, which can support brain health and reduce inflammation. They can be sprinkled on salads, yoghurt, or blended into smoothies.
Ashwagandha: contains a range of constituents like withanolides, sitoindosides, and other alkaloids that are pharmacologically and medicinally important. These chemicals protect cells from oxidative damage and disease. It is an adaptogenic herb that has been used to ease tension and anxiety in conventional Ayurvedic therapy.
Curcumin: has extensive biological activity, including antioxidant, anti-inflammatory, neuroprotective, anticancer, antimicrobial, and cardioprotective effects. Curcumin has also been shown to modulate dopamine and noradrenaline concentrations in several brain regions.
Saffron: has shown potential as a natural antidepressant and mood-enhancing properties. It is thought to affect Serotonin and other mood-regulating neurotransmitters in the brain. Additionally, saffron might reduce the effects of anxiety. It includes substances with anti-inflammatory and antioxidant characteristics, which may contribute to its potential mental health benefits.
Spirulina: There are numerous nutrients and non-nutrient compounds in spirulina microalgae that benefit brain health. Spirulina has antioxidant, anti-inflammatory, and neuroprotective mechanisms. Spirulina contains antioxidants like phycocyanin, beta-carotene, and vitamin E. These antioxidants can help protect brain cells from oxidative stress and reduce inflammation, which may be relevant to mood disorders and cognitive function.
It is crucial to remember that while nutrition can improve mental health, it should be a part of a larger strategy that includes consistent exercise, stress management, interactions with others, and seeking professional assistance when necessary. For customized diet and mental health guidance, always consult with a healthcare professional or certified dietitian.
Dr Anish Desai is MD, Clinical Pharmacologist and Nutraceutical Physician, Founder and CEO, IntelliMed Healthcare Solutions.