Food Nutrients and Mood Imbalance

One in five adults in the US lives with a mental health disorder, and roughly a third of adult Americans experience anxiety disorder during their lifetime. Research has shown that food nutrients are critical building blocks for brain and neurotransmitter processes, so ensuring adequate levels of the nutrients most associated with mood stability is vitally important.  

Among those nutrients linked to reducing the risk of depression and anxiety are amino acids, B vitamins, vitamins A, C, and D, fiber, iron, magnesium, omega-3 fatty acids, selenium, and zinc. According to a study in the European Journal of Nutrition, inadequate levels of individual nutrients have been associated with increased risk of anxiety and depression, while deficiency of four or more can significantly increase risk of depression.

A World Journal of Psychiatry study found the highest-scoring mood-enhancing foods include seafood, organ meats, and bivalves such as oysters and mussels.  In terms of plant foods, leafy greens, lettuces, peppers, and cruciferous vegetables got the highest marks. Increasing fruit intake has also been linked to reduced odds of experiencing depressive symptoms in women.

Eating an anti-inflammatory diet has also been shown to be beneficial for mood. A study out of Australia found a 20% lower risk of depression in women following an anti-inflammatory diet. Studies have shown the Mediterranean diet to be beneficial for many aspects of health, including mental health.

An exclusively vegetarian diet has been shown, in some studies, to carry a higher risk for depression, especially in men, possibly due to increased risk of iron and B-vitamin deficiency. However, the research supports a largely plant-based eating pattern and avoidance of processed food.