Food and Mood: Your Guide to Nutritional Psychiatry

The Food-Mood Connection

Your diet affects more than just physical health - it plays a crucial role in mental wellbeing through multiple pathways including neurotransmitter production, inflammation levels, and gut health.

Key Mental Health Nutrients

Antidepressant Nutrients:

• Folate
• Iron
• Omega-3s (EPA/DHA)
• B-vitamins
• Vitamin C
• Zinc
• Magnesium

Mediterranean Diet Benefits:

• Lower depression risk
• Improved symptoms
• Better mood stability
• Reduced inflammation
• Overall brain health

Mood-Supporting Foods:

• Colorful vegetables
• Fresh fruits
• Whole grains
• Lean proteins
• Healthy fats
• Fermented foods
• Fish and seafood

Implementation Strategies:

• Increase plant foods
• Choose whole grains
• Include fermented foods
• Reduce processed foods
• Limit added sugars
• Stay hydrated

Gut-Brain Connection:

• 90% of serotonin receptors in gut
• Microbiome influence
• Inflammation impact
• Neurotransmitter production
• Digestive health

Ready to Learn More?

Join our next free webinar at the VIV Academy, where we make health easy and accessible for every woman. Our weekly events offer practical strategies for creating sustainable healthy habits that honor your lifestyle and cultural preferences. Visit the Events tab at viv-academy.com to register for our next session.

References:

[1] Food and Mood Centre. (n.d.). The SMILEs trial.

[2] Harvard Health. (2018). Diet and depression.

[3] Harvard Health. (2018). Food and mood: Is there a connection?

[4] Harvard Health. (2019). Gut feelings: How food affects your mood.

[5] LaChance, L. R., & Ramsey, D. (2018). Antidepressant foods: An evidence-based nutrient profiling system for depression.

[6] Mayo Clinic. (2018). Antidepressants and weight gain: What causes it?

[7] Medscape. (2018). More Evidence Links Mediterranean Diet to Less Depression.

[8] Medscape. (2019). Mediterranean Diet May Keep Late-Life Depression at Bay.