Doctors and Scientists Confirm: Proper Nutrition is the Foundation of Psychological Well-Being

In recent years, the scientific community has increasingly focused on studying the connection between nutrition and mental health. A number of studies confirm that daily eating habits affect not only physical condition but also emotional balance, stress levels, and even the risk of developing mental disorders.

How Does Nutrition Affect Mental Health?

Our food choices can both improve and worsen our emotional state. An excess of sugar and simple carbohydrates particularly harms mental health, initially causing a short-term mood boost followed by a sharp decline, which is linked to fluctuations in blood sugar levels[1]. Experts recommend replacing sweets with fiber-rich foods: fruits, vegetables, whole grains, and legumes[1][7].

A balanced diet that includes foods high in omega-3 fatty acids (such as salmon, flaxseeds, and walnuts) positively influences brain function and helps reduce stress levels[1]. Proteins and amino acids also play an important role in stabilizing emotional states[1][5].

Which Diets are Most Beneficial?

A meta-analysis from 2013 showed that the Mediterranean diet, rich in vegetables, fruits, fish, and whole grains, significantly lowers the risk of cognitive impairments and depression compared to the Western diet, which is high in processed foods and sweets[3][5]. Japanese researchers have also found that traditional Japanese and proper nutrition are associated with lower levels of anxiety and a decrease in suicide rates[3].

It is important to understand that not only does nutrition affect mental health, but the reverse is also true: people with depression often experience appetite problems and tend to develop unhealthy eating habits, creating a vicious cycle[5].

Which Nutrients are Especially Important?

To maintain mental health, it is essential to ensure adequate intake of:

• Omega-3 fatty acids — they influence brain structure and emotional resilience[1][5].
• B vitamins, magnesium, zinc — their deficiency can lead to deterioration of the nervous system[8].
• Antioxidants and folic acid — they protect the brain from oxidative stress[8].

Practical Recommendations

Doctors advise:

• Increase the proportion of fresh vegetables, fruits, fish, nuts, and whole grains in the diet[7].
• Minimize the consumption of processed foods, fast food, and products high in sugar, salt, and saturated fats[7].
• Monitor meal regularity and avoid eating late at night, as this can negatively impact both physical and mental health[4].

Thus, proper nutrition is not just a guarantee of physical health but also an important tool for maintaining psychological well-being and preventing emotional disorders[2][3][7].