Mental health and nutrition are deeply connected. What we eat impacts our mood, energy
levels, and overall brain function.
Studies have shown that balance nutrition is crucial for mental well-being:
● A recent systematic review exploring the association between nutrition and mental
health in adolescence (Walker et al., 2020) found that nutrition knowledge and
frequent family meals are positively associated with the individual social and
emotional wellbeing; and (2) poor nutrition can lead to increased bullying among
adolescents.
● Poor nutrition is linked to increased mental health issues: Adolescents with poor diets
report higher levels of depression and anxiety (Samuelson, 2017).
● Family meals are beneficial: Frequent family meals positively impact adolescent
social and emotional well-being (Walker et al., 2020).
● Nutrient deficiencies affect cognitive function: Adolescents with low intake of
essential nutrients such as omega-3s, zinc, and magnesium have a higher risk of
developing mental health issues (O’Neil et al, 2023).
The Main Pillars of Nutrition for Mental Health
Macronutrients: The building blocks of nutrition
● Proteins: Essential for neurotransmitter function, proteins support brain chemicals
like serotonin and dopamine, which regulate mood. Good sources include lean
meats, fish, eggs, legumes, and nuts.
● Healthy Fats: Omega-3 fatty acids, found in fish, flaxseeds, and walnuts, are crucial
for brain health and reducing inflammation linked to mental health disorders.
● Complex Carbohydrates:Whole grains, vegetables, and legumes provide sustained
energy and stabilize blood sugar, preventing mood swings and fatigue.
Micronutrients: Vitamins and Minerals. Small but Powerful.
They Support Every Biological Process in the Body
Vitamins: are organic compounds produced by plants and animals and they support various
functions.
● There are 12 vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin,
pantothenic acid, biotin, B6, B12, and folate).
● Key functions of vitamins include:
○ Supporting the immune system.
○ Regulating gene expression.
○ Supporting neurological activity.
○ Facilitating ATP production.
○ Manufacturing of blood cells
○ Regulation of hormones.
For example:
● Vitamin A: Immunity
● Vitamin D: Bone Health. Known as the “sunshine vitamin,” it plays a role in mood
regulation and is found in fatty fish, fortified dairy products, and sunlight exposure
● Vitamin B: Support energy production and neurotransmitter synthesis. Found in leafy
greens, eggs, and wholegrains.
Minerals are inorganic elements that originate in the Earth that cannot be made by living
organisms.
Minerals represent 4–5% of total body weight.
● The body uses minerals to perform many different functions. Minerals are found in
all body tissues.
● They are obtained primarily through a balance fier found in various food like meat,
dairy, fruits, vegetables and nuts
● Calcium and phosphorus make up the majority (approx. 75%).
● There are 15 essential minerals that the body needs on a daily basis: calcium,
phosphorus, magnesium, sodium, chloride, potassium, and sulfur (the major
minerals), and iron, copper, zinc, selenium, iodine, chromium, manganese, and
molybdenum (the trace minerals).
Each of them has different functions, but here is an example:
● Magnesium: A natural relaxant that aids sleep and reduces stress, magnesium is
found in nuts, seeds, and dark leafy greens.*
● Zinc and Iron:Important for cognitive function and emotional stability, these minerals
are found in red meat, beans, nuts, and dark chocolate.
Eating balanced meals that include a variety of vegetables, wholegrain carbohydrates, fiber, and healthy fats can help ensure your body gets the essential vitamins and minerals it needs to support both physical and mental well-being. These nutrients work together to stabilise mood, boost energy, and improve focus, key elements for both parents and teens.
Remember, nutrition is just one pillar of well-being. Maintaining a healthy lifestyle also means prioritising regular physical activity, getting quality sleep, and managing stress. When all of these elements come together, they create a strong foundation for long-term health and emotional resilience.
BY: Noa Benzadon:
My name is Noa Benzadon, and I am a Nutritional Therapist with an MSc in Behaviour
Change from University College London and a degree in Psychology from IE University,
where I focused on health. My work integrates behaviour change strategies into nutrition
consultations and program design, helping clients, students and employees achieve lasting
and meaningful change.