Healthy eating linked to better mental health

Apart from nourishing the body, healthy foods are also a significant factor in mental wellbeing, says Professor Dr Winnie Chee, Professor of Nutrition and Dietetics at IMU University.

“The brain needs nutrients to function—it uses glucose as its source of energy, proteins for neurotransmitters like dopamine and serotonin, and fat to cover the sheath of nervous system tissues,” she said in clarifying the relationship between food and mental wellbeing. Although studies have clearly shown the link between nutrition and mental health, this aspect of nutrition is frequently overlooked, she said.

“As our understanding continues to grow, and in the light of ongoing research, we are seeing more and more evidence that our dietary habits can be linked with mental health,” she said. Large cohort studies have found a link between nutrition and mental health disorders such as depression and anxiety while some studies have also showed nutrition is connected to the progress of neurocognitive disorders such as dementia and Alzheimer’s disease, due to lack of specific nutrients, she added.

Chee highlighted three main points everyone needs to be aware of regarding nutrition and mental health: nutrition impacts mood and behavior in a complex manner, local sources of healthy food is more sustainable, and mindful eating can help reinforce healthy eating habits.

Foods have effects on mood and behavior and vice versa, mental issues such as emotional eating and stress-induced triggers lead to suboptimal consumption. [https://www.psychiatry.org/News-room/APA-Blogs/Mental-Health-Through-Better-Nutrition. Accessed 20 January 2025] Chee highlighted that life cycle is also a factor where the foundation of good nutrition is created during pregnancy and children adopt the eating habits of their parents. Older persons may have issues with obtaining and/or cooking healthy food, poor appetite, chronic illness, and cognitive disorders.

In terms of healthy eating, the Mediterranean diet is frequently commended as the ideal diet that provides various benefits. However, it consists of foods produced in countries bordering the Mediterranean Sea such as Spain, Greece and Italy, thus they are costly and only available for some people. Nevertheless, guiding principles in the Mediterranean diet can be modified based on locally produced food and known as the MediterrASIAN diet among some groups, said Chee.

The MediterrASIAN diet is activity-based since the foundation of healthy eating is an active lifestyle, which helps to boost endorphins and supports mental wellbeing. The primary food category is plant-based with emphasis on wholegrains, beans, pulses and nuts that are fiber-rich and prebiotic. Eating adequate amounts of prebiotic food is important because gut health is closely linked with mental health, she said.

The second and third categories are foods rich in protein including fish such as sardines, and dairy such as low-fat yogurt and cheese and meat-based protein like eggs and chicken, respectively. Besides protein, fish also provides omega-3 fatty acids. The third category, which is also the smallest category, provides tryptophan required by the brain to synthesize serotonin.

Another aspect of healthy eating, mindfulness revolves around good eating habits such as planning meals earlier, stocking up on convenient fruit or healthy snacks, and using food tracking apps as a guide to eat healthy. Studies have shown that urbanization, changes in the food industry, overstimulation and lack of time are associated with poor eating habits such as increased consumption of processed and high-calorie foods. [Front Nutr 2022;9:943998] Eating more whole or minimally processed foods is the way to go, said Chee.

”We need a great deal of education for Malaysians to take an active and responsible approach to what we consume, as a healthy diet with a variety of nutrients, together with physical activity, is essential to support mental health and wellbeing, besides lowering our risk for many serious health conditions,” she said.