Eat Better, Feel Better: The Connection Between Nutrition and Mental Health

Researcher: Roop Singh

Research Editor: Sahij Sidhu

As students, we often think of food mainly as fuel, something quick to grab between classes or during late-night study sessions. Yet nutrition is far more than calories or convenience. The food we eat directly affects how the brain functions, shaping mood, memory, concentration, and emotional resilience.

In recent years, scientists have increasingly recognized the food and mind connection as a core pillar of overall well-being. What we choose to eat each day can either support our mental health or gradually undermine it.

Figure 1 A selection of nutrient-dense whole foods commonly included in balanced dietary patterns. These foods illustrate diverse sources of vitamins, minerals, antioxidants, fibre, and plant-based proteins that contribute to overall health and disease prevention.

How Nutrition Shapes the Brain

1. Brain Fuel and Focus

The brain uses roughly 20 percent of the body’s total energy and relies heavily on steady glucose from nutrient-dense foods. Diets high in refined sugars cause rapid spikes and crashes in blood glucose, which can lead to irritability, fatigue, and reduced concentration (Benton, 2002).

2. Neurotransmitter Production

Proteins, vitamins, and minerals help the body create neurotransmitters such as serotonin, dopamine, and GABA, chemicals essential for regulating mood, motivation, and calmness. When nutrient intake is low, neurotransmitter production drops, which has been linked to higher rates of anxiety and depression (O’Neil et al., 2014).

3. Inflammation and Mood

Highly processed diets increase inflammation throughout the body and brain. Chronic inflammation is associated with greater risk of depression, slower cognitive processing, and overall decline in mental sharpness (Marx et al., 2017).

4. The Gut and Brain Axis

The gut contains over one hundred million nerve cells and communicates with the brain continuously. A balanced gut microbiome supports emotional stability, while an unhealthy diet disrupts gut bacteria, contributing to stress, anxiety, and mood disturbances (Clarke et al., 2013).

Key Nutrients That Support Mental Health

Omega-3 Fatty Acids

Sources include salmon, walnuts, and chia seeds.

Omega-3s support brain cell structure and reduce inflammation. Low omega-3 intake is linked to depression and impaired learning (Gómez Pinilla, 2008).

B Vitamins

Sources include leafy greens, whole grains, and eggs.

B vitamins, especially B6, B9, and B12, play an essential role in regulating neurotransmitters. Deficiencies can lead to fatigue, low mood, and memory difficulties (Lopresti, 2019).

Antioxidants

Sources include berries, dark chocolate, and colorful vegetables.

Antioxidants reduce oxidative stress in the brain, helping protect memory, focus, and overall mood.

Complex Carbohydrates

Sources include oats, quinoa, brown rice, and sweet potatoes.

These foods provide a slow and steady release of energy, preventing sudden drops in blood sugar and helping stabilize mood.

How Poor Diet Affects Mental Health

1. Mood Instability

High-sugar and high-fat foods cause quick dopamine spikes followed by sharp drops, which can worsen irritability, sadness, and anxiety.

2. Poor Concentration and Brain Fog

Nutrient-poor diets limit the brain’s access to steady glucose and essential neurotransmitters. Thinking becomes slower, and attention span decreases.

3. Higher Stress Levels

Processed foods increase inflammation and disrupt gut bacteria, making it harder for the brain to regulate stress hormones such as cortisol.

4. Sleep Disturbances

Sugary or caffeinated foods consumed late at night can interfere with sleep quality. Poor sleep then feeds into lower mood, reduced memory, and weaker emotional regulation.

Simple Ways to Eat for Better Mental Health

• Fill half your plate with whole foods. Vegetables, fruits, lean proteins, and whole grains provide the nutrients your brain depends on.

• Include healthy fats. Aim to eat omega-3-rich foods two or three times a week to support mood and cognition.

• Stay hydrated. Even mild dehydration can impair memory and increase feelings of anxiety.

• Limit processed foods. High-sugar and high-fat items should be enjoyed occasionally rather than daily.

• Eat regularly. Skipping meals leads to blood sugar crashes that heighten stress and irritability.

• Even small dietary changes, such as adding one nutrient-dense meal a day, can lead to noticeable improvements in energy, focus, and emotional well-being over time.

References (URLs)

Benton, D. (2002). Carbohydrate ingestion, blood glucose and mood. Neuroscience and Biobehavioral Reviews, 26(3), 293 to 308.

Clarke, G., Stilling, R. M., Kennedy, P. J., Stanton, C., Cryan, J. F., and Dinan, T. G. (2013). Gut microbiota: The neglected endocrine organ. Molecular Endocrinology, 27(8), 1211 to 1232.

Gómez Pinilla, F. (2008). Brain foods: The effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568 to 578.

Lopresti, A. L. (2019). The effects of psychological and environmental stress on micronutrient concentrations in the body: A review of the evidence. Advances in Nutrition, 10(3), 338 to 350.

Marx, W., Moseley, G., Berk, M., and Jacka, F. (2017). Nutritional psychiatry: The present state of the evidence. Proceedings of the Nutrition Society, 76(4), 427 to 436.

O’Neil, A., Quirk, S. E., Housden, S., et al. (2014). Relationship between diet and mental health in children and adolescents: A systematic review. American Journal of Public Health, 104(10), e31 to e42.