March: National Nutrition Month
March is National Nutrition Month, a time to highlight the importance of healthy eating and its role in overall well-being. While we often focus on how nutrition impacts our physical health, it’s equally important for our mental health. What we eat can directly affect our mood, behavior, and brain function.
A well-balanced diet supports mental clarity, reduces stress, and can even help reduce symptoms of anxiety and depression. According to the Substance Abuse and Mental Health Services Administration (SAMHSA), research shows that Omega-3 and Fatty Acids play a role in the prevention and treatment of anxiety and depression. Fish, chia seeds, walnuts, and olive oil are good examples of foods that contain those nutrients.
Additionally, an article published by The Mental Health Center of San Diego emphasizes the important of B Vitamins, such as B6, B12 and folate. “They help produce neurotransmitters like serotonin and dopamine, which regulate mood. A deficiency in these vitamins can lead to mood swings and cognitive issues. B vitamins also help in energy production, impacting overall mood and well-being.” Examples of foods that are rich in B Vitamins are bananas, potatoes, meat, mushrooms, and leafy greens.
Foods to Boost Your Mental Well-Being:
Salmon & Tuna
Dark Chocolate
Bananas & Berries
Almonds, Cashews, & Walnuts
Yogurt
Foods That Contribute to Poor Mental Health:
Processed Foods
Excessive Caffeine: Soda & Energy Drinks
Alcohol
Incorporating more whole foods, such as fruits, vegetables, and healthy fats, not only nourishes the body but also the mind. Making mindful choices during National Nutrition Month can be the first step toward better mental health — reminding us that what we eat matters for our overall well-being, just as much as it does for our physical health. Changing your diet can be overwhelming and
Simple Tips for Starting a Nutritious Diet:
1. Prioritize Nutritious Foods
2. Set Realistic Nutrition Goals
3. Reduce Unhealthy Foods and Drinks
4. Plan Ahead
5. Stay Hydrated
6. Be Mindful
So, as you celebrate National Nutrition Month, take a moment to consider the powerful connection between nutrition and mental health. The better we fuel our bodies, the better we feel—inside and out!
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Resources:
https://www.samhsa.gov/sites/default/files/vitamin-and-nutrients-handout.pdf
https://mhcsandiego.com/blog/nutrition-and-mental-health/#:~:text=Add%20foods%20like%20omega%2D3,foods%2C%20can%20also%20be%20beneficial.
https://www.healthline.com/nutrition/mood-food
https://www.webmd.com/depression/ss/slideshow-avoid-foods-anxiety-depression
https://www.eatright.org/about-national-nutrition-month