Why Nutrition Matters To Your Mental Health

Mental health is finally getting the attention it deserves, with more people talking openly about how stress and anxiety affect daily life. But what we don't focus on enough is how what we eat directly impacts how we feel. 

Just like a car needs the right fuel to function properly, our brains rely on the right nutrients to perform at their best. Let’s take a closer look at how nutrition can support emotional balance, sharper thinking, and lower stress levels.

The Science Behind the Food–Mood Connection 

Your brain operates 24/7, even when you’re asleep or just staring into space! It requires high-quality foods to function optimally. Just think about this little tidbit: your brain uses twenty percent of your daily caloric intake. 

And it’s not just about giving enough food to your body, but the right kind. Multiple studies have found an undeniable correlation between a diet high in refined sugars and impaired brain function, and even a worsening of symptoms of mood disorders, including depression (Gillespie et al., 2023; Zhang et al., 2024). 

In simple terms, this is what’s happening: poor nutrition creates oxidative stress and inflammation. Going out for a burger and fries once in a while will not harm you (too much!), but a consistently bad diet can damage brain tissue over time (Jensen et al., 2021). 

The Gut, Your Second Brain 

The gut is often called the “second brain”, containing over 100 million nerve cells, and produces 90 %+ of your body’s serotonin, the feel-good neurotransmitter. Yes, it’s made in your gastrointestinal tract, not in your brain, as commonly believed.

Beneficial gut bacteria play an essential role in serotonin production, with the gut and brain in constant communication with each other through multiple pathways, including the vagus nerve. Keeping your gut happy can have an outsized effect on your mental well-being, especially if you’ve been feeding it a lot of processed junk. 

Probiotic-rich foods, like kimchi and yoghurt, for example, have studies backing their efficacy in mental clarity and emotional stability (Woo et al., 2018). Eating foods that contain omega-3 fatty acids, like fish, walnuts, and flaxseeds, has been shown to reduce symptoms of depression (Grosso et al., 2014). 

These are some great nutrients you can add: B vitamins (especially B6, B9, and B12), magnesium, zinc, and iron. And on the avoid list: ultra-processed foods, refined sugars, and trans fats. 

Meal Timing, Exercise, and Mental Health 

The choice between eating before or after exercise isn’t just about fuelling muscle growth, but it also affects your emotional and mental well-being. Strategic meal timing around your workouts, understanding when to eat, not just what to eat, will influence your energy levels, focus, and stress recovery. 

If you’re trying to lose weight, skipping meals is not a good idea. Not only will you feel lethargic when working out, but it can also lead to increased stress hormones and mood instability (especially if you miss breakfast!). 

For best results, have a consistent pattern of both exercise and meal timing. Just like your bedtime, it should be nearly etched in stone. This way, you’ll get stabilised blood sugar levels throughout the day, and workout results will be maximised. 

Mindful Eating and Emotional Awareness 

Stress triggers cravings for high-sugar, high-fat “comfort foods”. We all know the classic example of eating a big tub of ice cream after a break-up! But when you’re not getting proper nutrition, you’re adding to your stress levels. 

Depression and anxiety can also lead to poor food choices, creating a vicious cycle. Being aware of what you eat and how it makes you feel can help break this; mindful eating is a powerful tool in your nutritional approach. Put away screens, chew slowly, and recognise emotional triggers. 

Your diet should not implement strict rules and deprivation as a primary strategy. Instead, mindful eating is about creating a healthier relationship with food, supporting your overall mental well-being. Learn to read your body’s signals, to savour food, and reduce compulsive behaviours. 

Takeaways (No, Not the Food Kind!) 

While food is just one of the core components of mental well-being, the evidence clearly shows that what we eat profoundly affects how we think, feel, and cope with stressors. 

If you’re a little overwhelmed by the informational overload, here’s a basic formula: stick to whole, unprocessed foods. Fruits and veggies, always good. Sprinkle in a little lean protein, healthy fats, and complex carbs into your daily meals. Avoid the nasty processed stuff, and don’t overdo it with your morning coffee. 

Adjusting your diet with just a couple of these can have significant results, so we hope you’re convinced that it’s worth making even some small changes. Next time you’re planning your meals, remember: your mind is at the table, too. 

References

• Gillespie, K. M., White, M. J., Kemps, E., Moore, H., Dymond, A., & Bartlett, S. E. (2023). The Impact of Free and Added Sugars on Cognitive Function: A Systematic Review and Meta-Analysis. Nutrients, 16(1), 75. https://doi.org/10.3390/nu16010075
• Grosso, G., Pajak, A., Marventano, S., Castellano, S., Galvano, F., Bucolo, C., Drago, F., & Caraci, F. (2014). Role of omega-3 fatty acids in the treatment of depressive disorders: a comprehensive meta-analysis of randomized clinical trials. PloS one, 9(5), e96905. https://doi.org/10.1371/journal.pone.0096905
• Jensen, D. E. A., Leoni, V., Klein-Flügge, M. C., Ebmeier, K. P., & Suri, S. (2021). Associations of dietary markers with brain volume and connectivity: A systematic review of MRI studies. Ageing research reviews, 70, 101360. https://doi.org/10.1016/j.arr.2021.101360
• Woo, M., Kim, M. J., & Song, Y. O. (2018). Bioactive Compounds in Kimchi Improve the Cognitive and Memory Functions Impaired by Amyloid Beta. Nutrients, 10(10), 1554. https://doi.org/10.3390/nu10101554
• Zhang, L., Sun, H., Liu, Z., Yang, J., & Liu, Y. (2024). Association between dietary sugar intake and depression in US adults: a cross-sectional study using data from the National Health and Nutrition Examination Survey 2011-2018. BMC psychiatry, 24(1), 110. https://doi.org/10.1186/s12888-024-05531-7