What we eat has a significant effect not only on our body, but also on our mood and mental well-being. There is increasing scientific evidence showing that changes in diet can improve mental health.
Clinical trials have shown people to have fewer depression symptoms after dietary improvements, such as replacing high-fat, high-sugar foods with high-fiber and nutrient-rich ones.
Additionally, changing to a Mediterranean-style diet has had proven benefits on the mental health of adults suffering from depression. Better mental health has been demonstrated already after three weeks of healthier eating.
Different foods can affect the state of inflammation in your body, and this in turn can impact mental well-being. Scientific literature shows that the way your diet causes or reduces inflammation—together with improvements in gut microbes—can affect your mental health.
Anti-inflammatory foods and nutrients, typically from plants, are good for you, while inflammatory foods, typically processed, refined, and animal-based, are harmful.
To improve and maintain good mental health, favor vegetables and fruits, legumes, whole-grain cereals, and fish. Drink plenty of water, and only eat moderate amounts of dairy and small amounts of lean meat. Try to avoid saturated fats, added salt, and added sugar.