3 key diet changes to improve your mental health and 13 studies to support them

Over the last several years, we’ve seen an increase in research that concludes a strong connection between diet and good mental health. We’ve blogged about such research here many times because we believe it supports our stance that mental health issues are a result of nutrient deficiencies.

As we compare the conclusions of this research, two themes emerge: the importance of a healthy diet and the importance of micronutrients (vitamins and minerals) in our diet.

Here are some points to keep in mind when using diet as a way to improve mental health.

1. Eat a varied diet of whole foods.

Several studies have shown that diets rich in a variety of fresh, whole foods play an important role in good mental health.

1. An Australian study showed that diets high in fruit, vegetables, fish, and whole grains had a significant association with reduced odds of depression.
2. Chinese researchers discovered that a traditional Chinese diet of whole grains, fruits, vegetables, rice, and some soya products lowered depression and anxiety risk.
3. An American study concluded that diets high in vegetables, fruit, meat, fish, and whole grains were associated with lower odds for depression and anxiety orders.
4. Canadian researchers determined that youth who had greater variety in their diets seemed to have lower rates of internalizing disorders.
5. An Italian study discovered that a traditional Mediterranean diet of fruits, nuts, vegetables, legumes, cereals, olive oil, and fish appears to protect against cognitive decline.
6. Finish researchers indicated that a dietary pattern rich in vegetables, fruits, berries, whole-grains, poultry, fish, and low-fat cheese may protect against depression.

2. Limit junk and processed food.

1. A Spanish study looking at eating habits of 9000 people concluded that a higher risk for depression exists among those who consumed fast food and commercially baked foods.
2. An American study found that diets high in processed or fried foods, refined grains, sugary products, and beer were associated with higher odds for depression and anxiety orders.

3. Eat a diet rich in vitamins and minerals.

1. Australian researchers found an association between low intake of B₁, B₂, B₃, B₅, B₆, and folate and an increase in externalizing behaviours.
2. An American study outlined the role vitamins A, B₁, B₂, B₆, B₉, B1₂, C, D, and E play in brain metabolism and psychiatric pathology.
3. Puerto Rican researchers determined that supplementation with minerals, vitamins, essential fatty acids, and amino acids can ameliorate ADHD symptoms.
4. A British study found that B vitamins can reduce cerebral atrophy of grey matter.
5. A Canadian study revealed a significant correlation between GAF scores and intake of B₂, B₃, B₅, B₆, B₉, and B₁₂.

Eating healthy should be a part of everyone’s diets, but a whole foods diet rich in vitamins and minerals can have a great positive impact on your mental health, too.