"Fresh Foods, Happy Minds: The Science Behind Diet and Mental Health"

It's no secret that mental/emotional health has taken a bit of a dive lately. We all know people who are suffering emotionally, and perhaps this even describes you? Well, an interesting new study links eating more fresh and nutritious foods to better moods. Win-win!

Most of us would agree that a nutrient-dense diet full of fresh foods is good for our physical health. But more and more research is showing that it’s also good for our mental/emotional health. There are so many links between what we eat and how we feel. Our body needs enough vitamins, minerals, proteins, fiber, healthy fats, etc. to maintain and repair our cells. Just like your bones need calcium and your muscles need protein, your brain and nervous systems need several nutrients to work at their highest level. We get these essential nutrients from the food and drink we choose to consume—and unsurprisingly, fresh foods that are minimally-processed (closest to nature) are higher in these nutrients than foods that undergo more processing.

A recent study published in the journal Clinical Nutrition ESPEN has found that people who ate more ultra processed foods reported more frequent symptoms of depression and anxiety than people whose diets contained more fresh and minimally processed food.

What is the difference between “minimally processed” and “ultra processed” foods?

Minimally processed foods are mostly fresh and include things like vegetables, fruits, beans, nuts, eggs, and meat or fish. These foods haven’t been changed too much compared to how they’re found in nature. Minimally processed foods often contain a lot of nutrition, gut-friendly fiber, and other compounds (including anti-inflammatory compounds) that the body uses for optimal health.

When food is “processed” it undergoes modifications and additions of several ingredients. Processed foods are pre-packaged or ready-to-eat and are often low in nutrition, and high in sugar, salt, unhealthy fats, preservatives, and artificial colors and flavors. “Ultra processing” describes those foods that undergo the most processing. Examples of ultra processed foods included packaged cookies or snacks, sweets (e.g., candy, ice cream, etc.), instant noodles or soups, frozen foods (e.g., pizza, nuggets, fries, etc.), processed meats (e.g., hamburgers, sausages, salami, etc.), loaf bread, chocolate drinks, soft drinks, and artificial juice.

Food processing versus symptoms of anxiety and depression

Ultra processed foods have been linked to higher levels of harmful inflammation including “neuroinflammation” in the brain which can contribute to mood dysfunction. Ultra processed foods are also linked with nutrient deficiencies and lower levels of neurotransmitters (like serotonin and dopamine) which are necessary for the proper function of the nervous system. Eating a lot of ultra processed foods can also impair the brain’s cognitive functions (e.g., memory) and increase risk for mental health concerns such as depression and anxiety.

The researchers in this study wanted to see if they could find a link between people’s eating habits and their mental health. They surveyed randomly selected willing participants via questionnaires and interviews. Participants were asked about their lifestyles, medical history, and how frequently they ate certain foods during the previous three months. They also had their anxiety and depression symptoms assessed with standard tests to see if they were minimal/mild, moderate, or severe.

Participants who ate more ultra processed foods tended to report more symptoms of anxiety and depression than those who ate more fresh and minimally processed foods.

Conclusion

Our foods and moods are linked!

The more ultra-processed foods we eat, the more likely we are to experience more frequent symptoms of depression and anxiety.

While it’s often too easy to grab a convenient pre-packaged ready-to-eat food, try some of these swaps with less processed foods. Instead of:

● A granola bar; try a handful of unsweetened, unsalted nuts or seeds

● Packaged, sweetened cereal; try making oatmeal and sweetening with fruit or berries

● Soft drinks; try flavored soda water or add some fruit to plain water or herbal tea

● Potato chips; try plain popcorn or veggies with hummus

● Muffin or doughnut; try an apple with nut butter

● White bread or pasta; try whole grain bread or pasta

Your moods may thank you!

Would you like to have a list of healthy recipes precision tailored specifically for your perfect diet? This (and more!) is included as a free gift within The New You Program, our signature wellness service. Click HERE to learn more about how you can work with me directly.

Your Peak Wellness Sherpa,

Janet Larsen, MD