Food and nutrition play a powerful role in mental health as they influence one another in complex, meaningful ways. Your gut contains millions of neurons and is part of the gut-brain axis, a two-way communication system between your digestive system and your brain. This means your gut isn’t just responsible for digesting food, it also plays a key role in regulating mood, sleep, and even pain. By eating a variety of nutrient-dense, whole foods, you’re not only fueling your body but also supporting and protecting your mental well-being. According to the Canadian Digestive Health Foundation, there are five essential nutrients that significantly support emotional balance and mental health. Below are those nutrients, along with practical ways to incorporate them into your daily diet:

1. B-vitamins: B vitamins are found in a variety of foods, such as whole grains, meat, poultry, eggs, legumes, and leafy green vegetables. You can also get vitamin B12 from fortified foods like certain cereals or through a B12 supplement.

2. Vitamin D: Vitamin D can be found in fatty fish like tuna and salmon, eggs, and fortified foods such as milk. You can also get it through a vitamin D3 supplement.

3. Antioxidants: Fruits and vegetables are rich in antioxidants.

4. Omega-3: Rich sources of omega-3 include fatty fish like salmon and sardines, as well as plant-based options like chia seeds and flaxseeds.

5. Fibre: Aim for 20–30 grams of fiber per day. This could include foods like raspberries, ground flaxseeds, yogurt, tofu, and lentils.

No matter where you stand, your diet may be affecting your mood, energy levels, and productivity. The quality of the food we eat plays a key role in how we feel, with psychological, biochemical, and physical links connecting nutrition to brain health (Government of Canada, 2021). Here at Vaughan Counselling and Psychotherapy, we have our in-house naturopath Dr.Ghayoori who specializes in diet and lifestyle counselling who can help.

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References

https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626eferences

https://cdhf.ca/en/mental-health-and-nutrition/

https://www.canada.ca/en/department-national-defence/maple-leaf/defence/2021/06/connection between-mental-well-being-and-nutrition.html

Mental Health & Nutrition