''Let your food be your medicine, and your medicine be your food''

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There are the relationship between nutrition and mental state is two  fold.  Nutritional habits affect our mental health. Mood also affects the choices and decisions of the individual about what kind of foods to consume. A particularly stressful mood can push a person to consume high-calorie foods or vice versa.

Serotonin is an important neurotransmitter that the brain produces from tryptophan. Increasing serotonin levels are associated with a good mood. Nuts such as cashews, walnuts, peanuts, almonds; seeds such as sesame, pumpkin seeds and sunflower; soybean and Grains such as wheat, rice, and corn are known to be rich in tryptophan.

Omega-3 polyunsaturated fatty acids have a positive effect on depression.Fatty fish like salmon and albacore tuna are rich in two types of omega-3s — docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) .

Depressed intake of magnesium, calcium, iron, and zinc appears to be inversely related to the prevalence of symptoms. Organ meats, red meat, chicken, enriched grain products, legumes, oilseeds, dark green leafy vegetables and dried fruits are important sources of iron.meat , eggs, liver, seafood, legumes and whole grains are rich in zinc. Some good sources of magnesium include leafy green vegetables , nuts,seeds and whole grains

It is predicted that the excessive food craving for carbohydrates is caused by low serotonin levels. It is stated that carbohydrate-rich foods increase the production and release of serotonin in the brain, which improves mood.On the other hand, foods high in carbohydrates can increase the level of stress by causing fluctuations in the blood level of adrenaline and epinephrine.

Antioxidant-rich foods have the effect of improving mood and enhancing cognitive abilities.

Vitamin C is a powerful antioxidant vitamin, it ensures healthy aging of the brain.

There are studies showing that a lack of vitamin D in the body may be a risk factor for depression.

There are studies showing that selenium intake may have protective effects against depressive symptoms.

Mood can also influence our food choices .

 Chronic stress can lead to either increased consumption of  foods leading to obesity or a diminished appetite leading to weight loss

Nutrition is not only a physiological but also a psychological and social aspect.

 

References:

*Beyhan Y, Taş V. Mental health and nutrition. Zeugma Health Res. 2019;1(1):31-36. 

*Özenoğlu A. Relatioship between mood, food and nutrition . ACU Sağlık Bil Derg 2018; 9(4):357-365.