Mental Health and Nutrition

Did you know that the human brain is sensitive to the food we eat? Nutrition plays an active role in mental health. The World Health Organization defines mental  health as a state of well-being and the ability to cope with life’s daily stresses. According to the Canadian Mental Health Association 20% of Canadians will experience a mental illness at some point in their life.

The food we eat can impact our mental health and well-being. The Canadian Mental Health Organization states that certain foods influence our thoughts, feelings and mental health because they have the ability to impact both the structure and function of the brain. For example, the fats we consume affect the structure of the cell membranes in the brain. Foods that contain saturated fats (found in butter and palm oils) and trans fats (found in some processed foods) can be damaging to the brain. Fried foods, stress, alcohol and smoking can also be harmful to the brain. However, many foods can help to improve mood and mental health.

A healthy brain requires the following essential nutrients:

• Complex Carbohydrates: Found in whole grains, beans & veggies. The brain is powered by glucose (a carbohydrate) so it’s especially to include complex carbohydrates in your diet!
• Essential Fatty Acids:  Omega-3 fatty acids are found in fatty fish and omega-6 fatty acids are found in nuts, seeds & vegetables oils.
• Amino Acids: They’re the building blocks of protein! A variety of foods provide the brain with essential amino acids such as fish, eggs, nuts & seeds.
• Vitamins and Minerals: Eating a variety of foods will help you to obtain important vitamins & minerals. Many B vitamins can be obtained from whole grains, whereas vegetables & fruit are good sources of vitamin C, A & K. Vitamin E, selenium & magnesium can be found in nuts.
• Water: Getting enough water is very important for brain function. Even mild dehydration can impact a person’s well-being, performance & learning.

Fuel your mind with a variety of nutritious foods each day, but don’t feel guilty about the occasional treat. One unhealthy meal or snack is okay- it’s all about balance!

Learn more about the Student Nutrition Awareness Program and read other blog posts here: https://snapatuofguelph.wordpress.com/.