You walk into your kitchen, open your cupboard, and think to yourself: “chocolate bar, or banana?” You’re at a service station, stand in the crossroad of stalls and think, “McDonalds, or the salad bar?”

These everyday life choices are usually first thought to impact our physical health and/or appearance. But what may be underestimated is the impact food can have on our mental health, and thereby mental illness. In a previous article, I explained the connection between food and mood, and how what we eat can impact our emotional wellbeing. So if food can have such a profound impact, could it be used as medication for mental health conditions? Can food be prescribed? Have we unlocked the cheapest cure to the global epidemic of mental illness?

Given that current treatments for mood disorders, namely anti-depressants, have limited effectiveness and plenty of side effects, an alternative solution would be warmly welcomed.

The anti-oxidants - your brains firefighters
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‍Your body naturally produces substances called free radicals, which is counter-balanced and neutralised by anti-oxidants. Oxidative stress occurs when there is an imbalance in the two.  Whilst in short stints, oxidative stress can be good for growth, chronic oxidative stress has been linked to the development of  neuropsychiatric disorders. While not fully established as a treatment just yet, in people with mood disorders like depression and anxiety has been overwhelmingly positive thus far - which is very exciting.Examples of anti-oxidants include Vitamin A, C and E.  Whilst your body produces some of these naturally, your diet is an important source as well. Foods such as fruit and vegetables are the best source, and contain some vitamins and minerals your body can’t produce itself.

Vitamins, mineral, and omega-3s - your brains building blocks

‍Selective food supplementation can be beneficial in the treatment of mood disorders. More research is being done on the specific nutrients involved, but some more well-studied ones include omega-3 unsaturated fatty acids, zinc, and B vitamins including folic acid, and vitamin D. The mechanism behind how they exert their neuroprotective effects is still unclear, but some possibilities include altering levels of brain-derived neurotrophic factor (BDNF), which is involved in plasticity and neurodegenerative processes, and their role in the functioning of nervous tissue.

Can your diet protect you from low mood?

‍It is fairly safe at this point to conclude that a ‘healthy dietary pattern’ is beneficial in reducing mood disorders of over 46,000 participants in the US showed that having a healthier diet did lead to reduced symptoms of depression. However, how exactly, and what defines a ‘healthy’ diet, are still questions too broad for us to answer at this point. The general rule of thumb is that foods that are whole (versus processed or ultra-processed); diverse in vitamins and minerals; and fibre-rich, help diversify and nourish the microbiome and triggers various reactions and processes that can be protective of mental health.  Increasing evidence also points towards the beneficial properties of meta-study of over 46,000 participants in the US showed that having a healthier diet did lead to reduced symptoms of depression. However, how exactly, and what defines a ‘healthy’ diet, are still questions too broad for us to answer at this point.

The general rule of thumb is that foods that are whole (versus processed or ultra-processed); diverse in vitamins and minerals; and fibre-rich, help diversify and nourish the microbiome and triggers various reactions and processes that can be protective of mental health.  Increasing evidence also points towards the beneficial properties of pre and probiotics. Poor diets on the other hand, which are rich in ultra-processed foods, have been shown to exacerbate depression and other mental health problems.

‍Bottom Line
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‍If you feed your brain (and your microbiome) with what it needs each day, you provide a good foundation for it to work optimally. Healthy eating not only gives your brain the right fuel for forming important chemicals and connections, it also reduces excessive inflammation, enhances the activity of mitochondria (the component of your cells that provides it with energy), and keeps your microbes happy.Perhaps the fruit and vegetable aisle at your local supermarket and the pharmacy have more in common than we thought!

Written by Dr. Julia Craggs, December 2024
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