Certain foods will make you happier, saner and more enthusiastic.

◊ By Luke Coutinho

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Mental illness accounts for approximately 33% of the world’s disability, resulting in great suffering and financial loss for those involved. Major mental health problems, including depressive disorder, bipolar disorder, schizophrenia and substance-abuse disorders, impact all age groups and occur in all countries.

The diagnosis of ‘mood swings’ is vital because they are a common symptom in many children and adolescents with mood and behavioural disorders. Mood and anxiety disorders are the most commonly occurring mental illnesses.

Research has found that dietary patterns and food choices play an important role in the treatment and prevention of mental disorders, particularly depression. Consuming omega-3 fatty acids and avoiding processed foods, ie, foods high in refined carbohydrates or sugar, helps in reducing the frequency of mood swings.

Important nutrients for mental health besides omega-3 fatty acids are B-vitamins, zinc, magnesium, vitamin D and phytonutrients. These help in expression of the protein, Brain-Derived Neurotropic Factor, which promotes the growth and survival of nerve cells in the brain. Thus, these nutrients influence neuroplasticity (the ability of the brain to adapt with age and experiences gained by the individual).

Nutrition can play a key role in the onset, as well as, severity and duration of mood disorders. Many noticeable food patterns such as poor appetite, skipping of meals and excessive intake of sweet foods, often precede mood disorders. Dietary intake of vital nutrients is effective in reducing the symptoms of mood swings to a significant extent.

Certain foods or lack thereof, can lead to systemic inflammation, which is believed to be a major cause for depression. Therefore, foods with high Antidepressant Food Score (AFS) or nutrient-dense sources of nutrients with antidepressant properties, are beneficial in the treatment and prevention of depressive disorders.

FOODS WITH HIGH ANTI DEPRESESSANT SCORES

Fish: Depression appears to be less prevalent in countries where people eat large amounts of fish. It is rich in omega-3 fatty acids and vitamins D and B2 (riboflavin). Fish is also a great source of minerals such as calcium, phosphorus, iron, zinc, iodine, magnesium and potassium. Our bodies don’t produce omega-3 fatty acids, so we must obtain it from an external source, as it is one of the most important nutrients for mood disorders.

Walnuts: Walnuts are high in alpha-linolenic acid, a fatty acid associated with brain health. Consuming walnuts has a direct relation with significantly lower depressive symptoms, higher energy levels, increased enthusiasm in general, and greater self-control of speech and movement.

Mediterranean Diet: The Mediterranean diet, which espouses consumption of vegetables, fruits, whole grains, healthy fats, fish, poultry, beans, eggs, along with moderate portions of dairy products and limited intake of red meat, has been associated with a low prevalence of depression as compared to other diets. This diet includes the following nutrients:

• Amino acids such as tryptophan, tyrosine and glutamine.
• Minerals such as zinc, copper, iron and magnesium.
• B-vitamins such as B6, B12 and folic acid.

Eggs: Eggs are a rich source of protein and vitamin D. They also contain the amino acid tryptophan, which helps create serotonin, a very important neurotransmitter. Tryptophan helps in the regulation of mood and behaviour, as a low level of serotonin is linked to depression.

ABOUT THE AUTHOR

The author is Advisor of Integrative Lifestyle and Nutrition at Purenutrition.me.