THE ROLE OF NUTRITION IN MENTAL HEALTH

There is enough evidence to safely say that nutrients can influence brain structure, brain function and neuronal plasticity, as well as the immune system and antioxidant defense system (Sarris, 2015). Therefore, there are several valid mechanisms through which dietary factors could influence mental health.

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The link between mental health and nutrition is most likely to be bidirectional, which means that our mental state also influences our dietary choices. For example, the lack of motivation, that is a common symptom of depression, might lead to inability to buy and prepare healthy foods while favoring foods that enhance mood such as "comfort" food, which is high in calories, and sweets. 

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The relationship between dietary pattern and mental health is still a new but rapidly evolving field. The studies that have been done so far show that the more you eat a Western-type diet, the more you are at risk for developing psychiatric symptoms such as depression and anxiety. On the other hand, the more you eat a Mediterranean-style diet, the more you are protected from developing a mental disorder (Rucklidge, 2016).  

What is the essential difference between these two diets?

Western diet or SAD :( (Standard American diet) is characterized by high intake of:

• - processed and pre-packaged foods,

• - refined grains,

• - sugar,

• - fried foods,

• - saturated fats (red meat and butter),

• - alcohol, 

• - total calories.

 It is also low in fiber and healthy fats consumption (Statovci, 2017).

Mediterranean diet is, in contrast, rich in plant foods such as:

• - vegetables,

• - fresh and dried fruits,

• - whole grains,

• - nuts,

• - olive oil,

• - legumes,  

• - moderate amount of wine.

Seafood is being the primary protein source. These foods are rich in fiber, antioxidants, magnesium, zinc, and other micronutrients (Low, 2010).