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The saying, “You are what you eat”, has never been truer. This World Mental Health Day, when the conversations around psychological well-being take the centre stage, Slurrp brings the discussion back to the dining tables. With therapy, mindfulness, and support being the essential and most talked-about pillars of mental health, nutrition somehow gets overlooked.
However, with the busy working hours, long screen times, and limited time to plan and cook nutritious meals, nutrient deficiencies are leading to a dip in mood and even exacerbated stress, anxiety, and clinical depression. This World Mental Health Day, on October 10th, why not learn from the experts and be kind to your mind by filling your plate with the best ingredients?
How Is Mental Health Linked With What You Eat
When you think about mental health, tags like how you feel, what you're thinking, emotions, etc, get attached almost instantaneously. While the psychological and environmental factors play a major role in defining your mental state, the food you eat stands on the same pedestal.
According to Archana Singhal, a counsellor and family therapist and the founder of Mindwell Counsel, food doesn’t just fill your stomach; it feeds your brain. Since the brain uses about 20% of the body’s energy, it depends on food to get the nutrients it needs. These nutrients thereby help the brain make chemicals that control our mood, focus, and emotions.
Building the connection, she elaborates, “For example, proteins give us amino acids, which help form neurotransmitters like serotonin, dopamine, and GABA. These chemicals influence our feelings of happiness, calmness, and motivation. If we don’t get enough tryptophan (found in foods like milk, curd, eggs, and nuts), serotonin levels drop, which can make us feel irritated or sad.”
She also notes that consuming excessive amounts of processed food or sugar can harm the brain. It increases inflammation and stress inside the body, which can lead to anxiety or depression. On the other hand, eating whole grains, vegetables, fruits, lean protein, and healthy fats helps the brain stay balanced and boosts our overall mood.
Nutrient Deficiencies That Impact Mental Health
While you must already be aware that a balanced diet is essential to keep both your mind and body healthy, certain nutrient deficiencies can also impact mental health. To dive deeper into the subject, Slurrp interviewed Dr Anukant Mittal, a Consultant Psychiatrist at Samarpan.
Talking about the vitamins and minerals deficiencies, he says, “Vitamin B12, D3, folic acid, amino acids, calcium, magnesium, zinc, and omega 3 (fatty acids) are some of the most essential nutrients which contribute to the production and maintenance of essential neurotransmitters in the brain and body. A chronic deficiency in these would lead to depression, mood swings, and emotional imbalance. Apart from the minerals and vitamins, a deficiency in sufficient proteins and glucose would lead to anxiety and chronic fatigue.”
Furthermore, Archana Singhal emphasises how each of these factors affects your mental health.
- Vitamin D: Works like a hormone that supports serotonin and protects brain cells. People who stay indoors a lot often have low levels. Sunlight and fortified foods help.
- Vitamin B12: Keeps nerves and brain chemicals healthy. Commonly low in vegetarians. A deficiency of B12 would lead to lethargy, an inability to have an incisive thought process, and affect cognitive function.
- Omega-3 Fatty Acids: Found in fish, walnuts, and flaxseeds. They keep brain cells flexible and support memory and mood.
- Iron: Helps make dopamine and serotonin. Low levels can cause fatigue, poor attention, and low mood.
- Folate: Works with B12 to create “feel-good” brain chemicals. Found in spinach, beetroot, lentils, and citrus fruits.
- Magnesium and Zinc: Calm the nervous system and improve sleep. Found in almonds, seeds, and whole grains.
Common Deficiencies And Tips To Manage
Team Slurrp: Are there particular demographic groups in India that are more prone to these deficiencies?
Dr Anukant Mittal: Yes, a definite correlation has been established in demographic groups which follow strict dietary restrictions, leading to deficiencies of essential nutrients. For example, our Indian subcontinent has a dietary insufficiency in Iodine, which leads to thyroid dysfunction. This is the reason why we have fortified salt, which has contained Iodine for decades. Vegetarian populations may find their diet deficient in proteins, Vitamin D and B12, while strict non-vegetarians might find deficiencies in other elements.
Team Slurrp: How often should people get tested for vitamin and mineral levels?
Archana Singhal: Most healthy adults should check once a year, especially if they feel tired or low in mood. People who are vegetarians, women, teenagers, or those with stressful jobs should test every 6 to 12 months. If you’re taking supplements, retest after 2 to 3 months to ensure your levels are improving.
Team Slurrp: What foods should people include in their diets to support emotional stability?
Dr Anukant Mittal: For vegetarians, wholesome diets should include products like green vegetables, paneer or milk products, and sprouts. Non-vegetarians should include eggs, fish, and white meats in their diet. Apart from that, everyone should step out in the Sun every now and then to get vitamin D naturally.
Team Slurrp: Can you share a simple meal plan that can help prevent deficiencies?
Archana Singhal:
- Breakfast: Poha with peanuts and lemon or oats with milk, nuts, and seeds.
- Mid-Morning: Coconut water or buttermilk with mixed seeds.
- Lunch: Dal, brown rice or millet roti, spinach sabzi, and curd.
- Snack: Roasted chana, makhana, or banana with peanut butter.
- Dinner: Grilled paneer or fish with sautéed veggies.
- Weekly Additions: Ragi dosa, khichdi with veggies, flaxseed chutney, or methi paratha.
Making small changes in daily habits, such as eating whole foods and eliminating processed and packaged foods, can help prevent common nutritional deficiencies and improve overall mood.
