The Place of Dietary Disorders in Deteloreting Mental Health

The World Health Organization (2020) indicates that individuals eat excessively or too little when depressed or stressed. Excessive eating causes sluggishness and weight gain while eating too little causes exhaustion. Such addiction to poor diets in stressful times worsens one’s mental health. Food like cola, energy drinks, tea, coffee, and chocolate influence feelings (Richards & Smith, 2016). When used close to sleep time, it leads to sleep issues, and others become irritated and anxious. However, this impact is overcome by consuming more fruits, vegetables, fish, and whole grains.

Significantly, some people who have suffered from eating disorders try to use certain foods as a negative coping strategy to address an emotional strain or acquire control may get an eating disorder (Mandl, 2019). Nonetheless, they may use healthy snacks while hungry or craving. These foods include hard-boiled eggs, fruits, baked sweet potatoes, and nuts. This is because foods provide more energy than packaged foods. Likewise, a balanced blend of proteins, minerals, and carbohydrates would enhance the proper functioning of the organs (Schulze, 2020). Accordingly, the brain and the nervous system use the energy provided to form novel proteins, tissues, and cells and act as a coping mechanism for stress and anxiety.

Consuming an adequate healthy diet can reinforce a person’s mental welfare. Firth et al. (2020) explain the positive association between the gastrointestinal tract (GI) and the brain through the vagus nerve. This association can be explained by exploring the relationship between the brain and the gastrointestinal tract (GI). The GI hosts bacteria which influence neurotransmitters like serotonin and dopamine alongside other chemical substances production. These substances mostly convey information to the brain(Wong & Zelman, 2020). As a result, a healthy diet boosts desirable GI bacteria growth to release neurotransmitters. Healthy production of crucial substances within the brain leads to the proper messages, a phenomenon reflected in emotions. Therefore, healthy foods translate to better mental health.

Final Thoughts

Well-balanced nutrition improves an individual’s physical health. People who take healthy foods develop well and have a higher life expectancy due to minimized risk of obesity, particularly cancers and cardiovascular illnesses. So this illustrates that balanced diets improve people’s mental health and welfare. For example, Sutter Health (2022) illustrates that consuming a well-balanced diet boosts one’s concentration and attention as one can think appropriately.

The World Health Organization (2020) states that a healthy diet for improved health comprises vegetables, nuts, and fruits. It must also have less than 10% of total energy intake from sugars and less than 30% fats. It is recommended to consume unsaturated fats from fish, avocados, soybean, and olive oil rather than saturated fats like fatty meat and coconut oil. Likewise, consuming foods from a blend of complex carbohydrates, fatty acids, and lean proteins (World Health Organization, 2020). Complex carbohydrates entail starchy vegetables and brown rice, while lean proteins consist of fish, nuts, chicken, and soybeans. The proteins enhance thinking and reaction capacity. Conversely, fatty acids linked to appropriate brain and nervous system functioning may be sourced from fish, eggs, and flaxseeds.

Leeming et al. (2019) also demonstrate that gut bacteria greatly control the mental and physiological processes as the human gut is physically related to the brain. The gut impacts the brain’s emotional behavior due to the increased release of neurochemicals controlling physiological impact on mental processes. For example, approximately 95% of serotonin secreted in the gut stabilizes moods. So, eating healthy foods enhances a healthy gut that boosts mental health. In addition, prebiotic foods such as whole grains, greens, soybeans, onions, garlic, bananas, and yogurt improve the gut’s health (Wong & Zelman, 2020). The banana supplies the human gut with inulin, boosting proper bacteria growth. Conversely, fried foods, caffeine, alcohol, and red meat are undesirable for gut microbes and mental strength as they may harm the gut microorganisms.

Plant foods have substantial fiber that enhances the body to absorb glucose gradually to avoid unwanted sugar falls and increases. These fiber-enriched foods entail whole grains, beans, fruits, and vegetables. In addition, Folate, a Vitamin B type, also adds to better health as it supports dopamine release without forcing it to gush like sugars. It is thus recommendable to use lentils, leafy greens, and cantaloupes, which contain Folate. Therefore, it is critical for the food-mood association; for instance, deficient magnesium may hurt gut bacteria and lead to anxiety and despair symptoms(Wong& Zelman, 2020). However, almonds, cashews, cacao nibs, dark chocolate, beans, bananas, and spinach enhance mineral sufficiency.

Moreover, eating a healthy meal saves one health cost associated with the harmful impacts of poor diets. People can avoid obesity, have peace of mind, and remain physically active and healthy. Consequently, they maintain a healthy mental state. Conversely, unhealthy foods lead to increased health issues such as diabetes, making an individual have frequent health checks. The situation may result in an increased search for health expenses that stress the individual, thus affecting mental health. Nonetheless, the only solution is to increase the proportions of healthy foods in the diet.

The brain requires consistently functioning and a constant energy supply from our food. Whatever a person eats influences the brain’s structure and functioning, which eventually affects one’s moods. As a result, consuming high-quality foods with proper amounts of minerals, vitamins, proteins, and antioxidants sustains the brain and safeguards it from oxidative stress (Sutter Health, 2022). Oxidative stress results from the waste radicals created when the body utilizes oxygen and can impair the brain cells. However, sugary foods harm the brain by impeding insulin regulation and enhancing oxidative stress and swelling, which leads to mood disorders like depression.

Slow but consistent inflammation due to poor dietary foods may become lethal. It would contribute to cardiovascular illness, Type 2 diabetes, cancers, and other conditions that harm an individual’s mental being (Schulze, 2020). However, healthy foods will reduce the probability of having free radicals circulating in the brain to harm the tissues.

Notably, serotonin is a neurotransmitter for regulating appetite, and sleep, mediating moods, and preventing pain. So healthy foods nourish good bacteria that render the intestinal lining safe and protected. Moreover, good bacteria do not produce toxins that ruin the lining, minimizing inflammation. Instead, they advance proper nutrient absorption from consumed foods and stimulate neural pathways that move unswervingly between the gut and the brain (Sutter Health, 2022). Mushrooms may also add Vitamin D to the body, which aids in serotonin production. In addition, taking foods with magnesium assists in nerve and muscle functioning and maintains a steady heartbeat. As a result, this boosts individual mental health.

Sugar is another major contributor to inflammation in the GI tract, and it promotes the growth of harmful bacteria. It results in a sugar rush accompanied by mood changes. However, healthy foods mean lesser mood changes, a general happy appearance, and advanced focusing ability (Jacka et al., 2014). In addition, antioxidants fight against inflammation, and they are found in leafy green vegetables, black chia seeds, berries, and foods with omega-3 fatty acids like salmon. The use of dark chocolate should be moderated as it has antioxidants and sugar. This way, it addresses anxiety and depression symptoms.

Equally, the Western diet characterized by lower dietary intakes might harm brain health due to increased inflammation. However, certain nutritional foods containing polyunsaturated and polyphenols and overall dietary routines enhance anti-inflammatory effects (Gomstyn,2022). As a result, these foods may relieve or avert depressive signs linked to higher inflammation. Nonetheless, improved research would guide immune control enhanced by diet and how it minimizes depressive symptoms in inflammatory cases.


Jacka et al. (2014) suggest that food policies may address the prevalence of physical and psychological disorders among individuals. As a result, everyone has to incorporate foods best for their moods in their daily diets. It also starts with making small healthy foods such as pasta, whole grain bread, and white rice. It adds fiber to the body for improved digestion. Choosing flavors such as colorful vegetables, seeds, and a salad full of nuts makes it a complete diet healthy for mental health. Making health changes may be gradual and could meet one step every week. For example, increase vegetables in the diet, reduce sugary foods, or replace meat with peas at a time. Eventually, mindfulness in the foods one takes combats cravings and sustains adherence to healthy eating (SutterHealth, 2022). First, however, the standard nutrition rules should apply. One should remain hydrated, eat every meal, and be cautious about alcohol and caffeine intake, which influence one’s moods fluctuations. Gradually, healthy eating alongside regular workouts or medications overcomes mental disorders.

Managing moods with foods also means using a diet that provides increased energy, even during medication. Certain foods are harmful while under prescriptions, leading to poor mental health. For instance, persons taking antidepressants, particularly MAOI, may shun fermented, smoked, dried, and spoiled pickled foods. Exposure of such food to the atmosphere increases tyramine levels and interacts with drugs becoming lethal. Likewise, one may shun caffeine-containing foods and drinks like tea, chocolate, and coffee since they may have tyramine.

Additionally, people taking lithium should regulate the use of salty foods. Salty fluctuations within the body influences lithium levels and increased lithium levels harm the body (Gitlin, 2016). Similarly, those using anti-anxiety medicines like buspirone could avoid grapefruits that influence the enzymes breaking down medications. The situation may ultimately cause limited or excessive drug absorption in the bloodstream, further diminishing one’s mental health (Gitlin, 2016). Therefore, doctors should explain the potential risks of specific foods while taking medications to prevent mental impairment or detrimental mood fluctuations.

Further research is necessary to boost the concept of multifaceted pathways via which nutrition and diet may influence cognitive and brain functioning. The nutritional mechanism information would be crucial for customized strategies to manage and boost anxiety, moods, and other mental disorders (SutterHealth, 2022). It would also erase misconceptions about the various diets’ contribution to behavioral interventions in minimizing subclinical symptoms. Strahler(2020) argues that clinical considerations of the foods beneficial for an individual need to consider one’s expectations. For example, it may assess a person’s beliefs on the diets or food quality they use and how it reflects on their mental health and physical wellbeing. This way, it becomes easy to advise on foods that do not have adverse psychological impacts, preventing increased cardiometabolic illness in persons with mental disorders.

Moreover, it is essential to consider the varied causal factors for mental diseases. These factors typically occur and persevere self-sufficiently of diet and nutrition. As a result, recognizing likely associations between food and mental welfare must never be applied to encourage stigmatization of unconscious assumptions about one’s dietary choices or mental state (Jones,2017). Notably, such assumptions further predispose one to deteriorated mental health. Instead, a specialist should guide people on healthy food choices to address their mental condition. Clinical centers should thus provide better public information from updated research. As a result, this creates a setting that minds better policies to promote well-balanced and nutritious foods while minimizing the use of refined and highly processed foods. The approach to enhancing dietary foods would improve the psychological welfare of the public.

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In conclusion, a healthy and well-balanced diet boosts moods and energy and guarantees clear thoughts. Many aspects are critical in enhancing proper diets. As a result, one needs to understand the best carbohydrates to consume and their impacts on an individual’s mental welfare. Recommended diet needs to include different fruits, whole grains, omega-3 fatty acid-rich foods, and vegetables that improve brain functioning. These foods must also be blended with minerals, vitamins, and proteins. However, if one is confused about following a correct diet, nutritionist partners with psychologists and psychiatrists to fulfill personal needs by considering individual requirements and putting a personalized dietary plan. People also tend to separate the brain from the other body parts. However, sound health implies improved health from a holistic perspective—this way, what one eats influences their mental health. The diet affects one’s emotions due to a close connection between the brain and the gastrointestinal tract. Therefore, further medical research should explicitly evaluate the association between mood and food. The research would provide coherent and updated information on the effects and correlations between the foods people eat, their feeling, and their response to the types of bacteria their sustain in the gut. In addition, individuals must pay attention to how certain diets make them feel and, hence, better healthy foods.