March is nutrition month, a great time to center our focus on what we’re putting in our bodies. The food we eat doesn’t just affect physical health; it can also affect mood and cognition.
Healthy Fats
Fats found in foods such as fish, nuts, and avocados are crucial for maintaining your brain. Omega-3 in particular is important for maintaining brain cells and for ensuring your dopamine and serotonin systems (mood-boosting chemicals) are working properly (Bozzatello, 2016). Many studies have found that an increase in omega-3 reduces symptoms of depression, increases mood and can sharpen focus.
Fruits and Veggies Really Are Important
A study analyzing total intake of fruits and vegetables found that higher consumption was associated with reduced stress, increased optimism, better memory, and fewer depressive symptoms (Glabska, 2020). Specifically, berries, citrus fruits, and leafy greens were found to be the most beneficial, due to their vitamins and antioxidant properties.
Yes, You Can (and Should) Eat Chocolate
Dark chocolate contains polyphenols, chemicals that reduce inflammation. Researchers found that it also aids beneficial gut bacteria, which may be associated with its positive cognitive effects (Shin, 2022). Individuals who consumed 85% dark chocolate daily had better emotional states and fewer instances of poor mood. Plus, it’s hard to have a bad day when chocolate is involved.
Remember That Balance is Key
Being overly restrictive with your diet can be harmful as well. The foods we discussed are great for your brain – this doesn’t mean they should be the only thing you eat! It’s just as important to maintain a healthy relationship with food. Rather than taking out food groups, aim to add some nutrients to your meals. For example, it’s totally okay to have some pizza. You can add a side salad or sprinkle on some veggies for some extra nutrients, while still enjoying your meal. Have a fun dessert after dinner, and start your day with some coffee (which is also good for your brain).
For more mental health advice, book a session with one of our counsellors here.
Sources:
Bozzatello, Paola, et al. “Supplementation with Omega-3 Fatty Acids in Psychiatric Disorders: A Review of Literature Data.” Journal of Clinical Medicine, vol. 5, no. 8, 2016, p. 67, www.ncbi.nlm.nih.gov/pubmed/27472373, https://doi.org/10.3390/jcm5080067.
Głąbska, Dominika, et al. “Fruit and Vegetable Intake and Mental Health in Adults: A Systematic Review.” Nutrients, vol. 12, no. 1, 1 Jan. 2020, www.ncbi.nlm.nih.gov/pubmed/31906271, https://doi.org/10.3390/nu12010115.
Shin, Ji-Hee, et al. “Consumption of 85% Cocoa Dark Chocolate Improves Mood in Association with Gut Microbial Changes in Healthy Adults: A Randomized Controlled Trial.” The Journal of Nutritional Biochemistry, vol. 99, no. 108854, 1 Jan. 2022, p. 108854, www.sciencedirect.com/science/article/pii/S0955286321002746?via%3Dihub#bib0022, https://doi.org/10.1016/j.jnutbio.2021.108854.
