Nutrition for Mental Health

Written by: Alexandra Jade Adalbert, LPCA, MS

It seems that the old adage is true, “you are what you eat”. Research suggests that the food we eat, and the bacteria in our gut, has a direct impact on the chemicals that our brain uses to communicate, also known as neurotransmitters. These chemicals are created in the gut as well as the brain which is why diet and nutrition is so linked with mental health.  This connection between what we eat, and our brain is called the Gut-Brain Axis and connects the intestines, and other bodily systems, with the central nervous system.  
Interestingly, much of the well-known neurotransmitter Serotonin is created in the gut. Serotonin promotes feelings of happiness, calm, and relaxation. Eating the amino acid Tryptophan is one of the ways we can produce more serotonin. Foods high in tryptophan include: 

• Meat and poultry (turkey, pork, beef)
• Fish and seafood
• Legumes (tofu, edamame)
• Whole grains (quinoa and oats)
• Nuts and seeds (black walnuts, chia seeds, cashews)
• Dairy and Eggs (cheese and milk)

The neurotransmitter gamma-aminobutyric acid (GABA) is another The neurotransmitter gamma-aminobutyric acid (GABA) is another chemical that is important in regulating mental health. GABA is an inhibiting neurotransmitter, which means that it decreases a neuron’s ability to receive and send messages—it basically slows down the excitatory process in the brain. GABA’s role in mental health is linked to controlling stress, anxiety, and fear as well as aids in improving focus. Foods that boost GABA include:

• Certain probiotics like the ones in fermented foods (kimchi, kefir, some yogurt)
• Legumes (fava beans, soy beans, peas)
• Nuts and Seeds (walnuts, almonds, chestnuts, sunflower seeds)
• Fish and Seafood (shrimp, halibut)
• Fruits and Vegetables (citrus, tomatoes, berries, spinach, broccoli, sweet potato)

Another well-known and versatile neurotransmitter, Dopamine is often thought of in its role in feeling pleasure and the brain’s reward system. This makes it a key chemical in addiction among other mental health processes. Dopamine is also important for movement, memory, and executive functioning. Research also suggests that there is a link between the dopamine that is created in the gut and different autoimmune diseases like Crohn’s Disease and Irritable Bowel Syndrome- though more research is needed. Just as serotonin is created in the gut through ingesting an amino acid, so too is dopamine! The amino acid Phenylalanine is linked to the creation of dopamine. Note that if you have phenylketonuria it can be dangerous to ingest this protein. Foods high in Phenylalanine include :

• Proteins (Meat and Fish)
• Fruits and Vegetables (bananas, apples, avocados, artichokes, leafy greens)
• Nuts and Seeds (pumpkin seeds, sesame seeds, peanuts, pecans)
• Legumes (chickpeas, velvet beans)
• Eggs and Dairy (cottage cheese, yogurt)
• Whole Grains

The fight or flight neurotransmitter, Norepinephrine, is not only important to arousal, but also alertness and responsiveness. Norepinephrine is produced both in the adrenal glands and in the oldest and most primal part of the brain: the brain stem. This area is integral in the “fight or flight” response and helps the body react when confronted with a threat. Norepinephrine is also linked to cognitive and executive functioning making it one of the most important neurotransmitters we have! Foods that contain elements that boost norepinephrine include:

• Meat (poultry, beef liver)
• Dairy (cheese, chocolate)
• Legumes (tofu, velvet beans)
• Fruits and Vegetables (bananas, apples, avocados, leafy greens)
• Grains (oats)

GABA’s foil is a neurotransmitter called Glutamate. Its function in the body is to activate and excite cells—it speeds things up. As one of the most common neurotransmitters, it is important to memory and learning. In addition to basic foods, glutamate is also found in salts. Foods rich in glutamate include:

• Meat and Seafood (dried cod, salami, caviar)
• Fruits and Vegetables (tomatoes, seaweeds, mushrooms, spinach)
• Dairy (parmesan cheese)
• Salts and Sauces (soy sauce, fish sauce, MSG)

In addition to eating protein rich and diverse foods, supplementing your diet with pre and probiotics help balance the bacteria in your gut. Probiotics are live bacteria and have many different functions in the body. There are many kinds of probiotics and research shows that ingesting healthy amounts of probiotics decreases symptoms of depression and anxiety. Prebiotics are the things in food that bacteria love. Prebiotics are found in high fiber foods and help keep the microbiome diverse and healthy. Foods that are rich in pre and probiotics include:

• Yogurt and Buttermilk
• Cottage Cheese
• Kombucha
• Fermented foods (sauerkraut, kimchi, miso)
• Chickory Root Fiber
• Jerusalem Artichoke
• Potatoes and Beans
• Raw Onions and Garlic

There are many different components that make mental health so complex, including diet. If you are struggling with severe mental health issues, a healthy diet or specialized nutrition will not be sufficient in alleviating your suffering. Psychiatric medication and therapy may be necessary to your mental health so that you can be the best version of yourself. If you are struggling with severe mental health issues please reach out to your primary care physician, therapist, or local crisis line for help.

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986471/
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4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7911410/
5. https://www.researchgate.net/publication/340516439
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5509543/
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