3 ways our diet affects our mental health

3 ways our diet affects our mental health

Healthy, balanced dietary patterns with higher intakes of fruits and vegetables, fish/lean proteins and whole grains protects against chronic diseases and promotes overall health and well-being. But how does our nutrition contribute to mental health? 

In the 21st century, growing research has looked into correlation between nutrition and mental health. As a vast field, here are 3 ways that show what we eat can impact us below: 

  1. Macro/micronutrients & our nervous system

 Macronutrients and micronutrients are both essential nutrients that need to be consumed as part of our diet. Omega-3 fatty acids, a macronutrient, has been highlighted in research for its many important physiological roles, including with our neurological pathways. Studies have shown that diets rich in omega-3 fatty acids are associated with reduced perceived stress, decreased salivary cortisol secretion, decreased depression-anxiety symptoms, improved burnout scores, and can even protect against the risk of cognitive impairment. 

Micronutrients such as vitamins and minerals are needed in less quantity, but are essential to consume in our diet. The role of folate, magnesium oxide and B vitamins are vital in controlling our biological inflammatory responses, stress responses, with diet supplementation found to reduce perceived stress levels and depression-anxiety symptoms.

  1. Oxidative stress & late-life depression 

Free radicals are molecules that can build up in our body from internal/environmental stressors, and can potentially lead to harmful levels of oxidative stress. In a randomized controlled trial, Diniz et al (2018) found that oxidative stress markers were much higher in participants with late-life depression (LLD) compared to those without LLD. Consuming foods high in antioxidants that fight these free radicals can be a promising treatment for depression and for managing other psychiatric conditions. 

  1. The gut-brain axis relationship 

As a newer discovery, the bidirectional relationship between the central nervous system and our gastrointestinal system has been increasingly popular to study. The vagus nerve & enteric nervous system (ENS) are directly connected to regulating digestion, influencing mood and behaviour, and regulating our stress responses. Within this pathway, there are:

  • Neurotransmitters such as serotonin, dopamine, gamma-aminobutyric acid (GABA) and norepinephrine that are produced by gut microbes and enteroendocrine cells that regulate our mood, cognitive function, and stress resilience. For example, approximately 90% of the body’s serotonin is made by enteroendocrine cells in the gut!

  • Metabolites such as short-chain fatty acids (SCFAs), bile acids, and tryptophan amino acids act as signalling molecules that influence both our gut and brain physiology. For example, SCFAs help modulate neuroinflammation and neurotransmitter synthesis while tryptophan impacts our serotonin production. 

Having a diet rich in dietary fibre, fermented foods, and prebiotics can promote a healthy, diverse microbiota vital for optimizing both physical and mental well-being. 

References: 


Diniz, B. S., Mendes-Silva, A. P., Silva, L. B., Bertola, L., Vieira, M. C., Ferreira, J. D., Nicolau, M., Bristot, G., da Rosa, E. D., Teixeira, A. L., & Kapczinski, F. (2018). Oxidative stress markers imbalance in late-life depression. Journal of Psychiatric Research, 102, 29–33. https://doi.org/10.1016/j.jpsychires.2018.02.023


Grajek, M., Krupa-Kotara, K., Białek-Dratwa, A., Sobczyk, K., Grot, M., Kowalski, O., & Staśkiewicz, W. (2022). Nutrition and mental health: A review of current knowledge about the impact of diet on mental health. Frontiers in Nutrition, 9, Article 943998. https://doi.org/10.3389/fnut.2022.943998



Harvard Health Publishing. (2019, January 31). Understanding antioxidants. Harvard Medical School. https://www.health.harvard.edu/healthy-aging-and-longevity/understanding-antioxidants


Muscaritoli, M. (2021). The impact of nutrients on mental health and well-being: Insights from the literature. Frontiers in Nutrition, 8, Article 656290. https://doi.org/10.3389/fnut.2021.656290


Petrut, S.-M., Bragaru, A. M., Munteanu, A. E., Moldovan, A.-D., Moldovan, C.-A., & Rusu, E. (2025). Gut over mind: Exploring the powerful gut–brain axis. Nutrients, 17(5), 842. https://doi.org/10.3390/nu17050842


World Health Organization. (2026, January 26). Healthy diet. https://www.who.int/news-room/fact-sheets/detail/healthy-diet

 

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