A healthy, well-balanced diet is great for thinking clearly and feeling more alert. It can also improve concentration and attention span. Conversely, an inadequate diet can lead to fatigue and impaired decision-making and can slow down reaction time.
See how nutrition affects mental health in the following slides:
Serotonin is a neurotransmitter that regulates mood, appetite, and sleep. Consuming foods high in Tryptophan, such as dairy products, turkey, and eggs, can increase serotonin production, improving mood and reducing anxiety.
Chronic inflammation has been linked to depression and anxiety. Eating a diet high in processed foods, sugar, and unhealthy fats can increase inflammation while consuming anti-inflammatory foods like fruits and vegetables can reduce it.
Vitamin and mineral deficiencies
Vitamin and mineral deficiencies can impact mental health. For example, a deficiency in B Vitamins, such as B12 and Folate, has been linked to depression and anxiety. On the other hand, eating a balanced diet with plenty of whole foods can ensure adequate intake of these important nutrients.
Caffeine and sugar
Consuming excessive amounts of caffeine and sugar can lead to mood swings, anxiety, and sleep disturbances. However, limiting these substances and eating a balanced diet can help to regulate mood and improve mental wellbeing.