The role of nutrition for mental health

Depression is a complex mental health condition that can significantly impact your health and wellbeing. Several factors contribute to the development and management of depression, and emerging research suggests that nutrition may play a role in supporting mental health.

Omega-3 fatty acids

Omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), may help improve mood and reduce depressive symptoms.

These fatty acids are found in fatty fish like salmon, mackerel, and sardines, as well as in plant-based sources such as seeds, nuts, and avocados. Including omega-3-rich foods in your diet may help reduce inflammation and support brain health, potentially alleviating the symptoms of depression.

B vitamins

B vitamins play essential roles in the maintenance of optimal brain function and mood regulation. Low levels of B vitamins have been associated with an increased risk of depression and worsening symptom severity.

Good sources of B vitamins include leafy greens, legumes, fortified cereals, eggs, and lean meats. Ensuring an adequate intake of B vitamins through a balanced diet or supplementation may help support mental health.

Vitamin D

Vitamin D deficiency has been associated with an increased risk of depressive symptoms. Sunlight exposure triggers the body's production of vitamin D in the skin, but it can also be obtained from dietary sources like mushrooms, fatty fish, fortified dairy products, and egg yolks. Ensuring sufficient vitamin D intake through sunlight exposure or supplementation may help support mental wellbeing.

Antioxidants

Antioxidants, such as polyphenols and flavonoids, neutralize damaging oxygen free radicals in the body, protecting cells and organelles from oxidative damage.

Oxidative damage has been shown to contribute to poor physical and mental health, so consuming foods that are abundant in antioxidants can reduce inflammation, support your brain, and elevate your mood.