Many Black individuals are silently facing various mental health challenges. While this issue affects every community, statistics reveal that only 25 percent of us are likely to seek treatment when needed, compared to 40 percent of White individuals. The reasons for this disparity range from stigma to systemic barriers. However, one factor we often overlook is our diet.
Stress, trauma, and even genetics are commonly recognized as factors affecting our mental health. But did you know that what’s on your plate can shape your mind? According to the American Society for Nutrition and the Mental Health Foundation, food does more than just fuel us—it directly impacts our mood, brain function, and emotional well-being.
Unfortunately, nutrition is often overlooked when it comes to discussions about mental wellness in our community. Limited access to healthy food options, time constraints, convenience, emotional connections to traditional comfort foods, and gaps in nutritional education all contribute to dietary habits that may not fully support mental well-being.
We’re about to change that. Let’s explore the nutrients that support mental health and some practical dietary principles that can help improve overall well-being. You’ll soon discover that taking care of your mental health begins with what’s on your plate.
The Nutrients that Support Mental Health
Many of us in the Black community have overlooked nutrition and are often in need of pharmaceutical intervention when faced with mental health issues.
While therapy and medication are essential, we must recognize that eating well is a powerful tool for stabilizing mood, enhancing brain function, and reducing the risk of mental health issues. The brain works around the clock, requiring the right nutrients to function at its best. Poor dietary habits fuel anxiety, depression, and reduced brain function.
The following nutrients support cognitive health:
1. Omega-3 Fatty Acid
An article by Healthline lists fish, salmon, cod liver oil, oysters, flaxseeds, walnuts, and soybeans as foods rich in omega-3, which is essential for boosting brain functions.
These fats help support neurotransmitter function and reduce the chances of inflammation, reducing the possibility of anxiety and depression symptoms.
2. Vitamin B
Service foods like peas, nuts, whole-grain bread, bananas, oranges, milk, eggs, mushrooms, and wheat flour are good sources of vitamin B6, B9, and B12. Foods rich in this vitamin help produce serotonin and dopamine, which help regulate moods.
3. Magnesium
Several publications, such as the National Library of Medicine, Health Direct, and Medical News Today, agree that magnesium is a stress reliever. It is found in dark chocolate, leafy greens, and nuts.
4. Vitamin D
In 2019, the National Center for Complementary and Integrative Health said that a vitamin D deficiency is responsible for seasonal affective disorder. You’ll find it in foods such as salmon and eggs.
The sun is the best source of vitamin D, so endeavor to spend some time outside during the day.
Dietary Principles that Support Mental Well-Being
Highly processed food, unhealthy fats, and refined sugars are responsible for increased rates of anxiety and depression in many. A balanced diet does quite the opposite.
Here are some dietary principles that support mental well-being:
1. Practice Mindful Eating:
There was a time I didn’t care about what I ate, especially if it was sweet. But now that I know the consequences of refined sugar, I have become more intentional about regulating my sugar intake.
Mindful (health, mind, healthy life) is a resourceful site offering information on practicing mindful eating.
2. Eat Whole Foods:
Whole foods are minimally processed foods that are rich in minerals and vitamins. Eating such foods will not only improve your mental health; it goes the extra mile to help reduce your chances of developing health diseases and diabetes.
3. Hydrate Properly
Alzheimer’s Drug Discovery Foundation says that dehydration can cause brain fatigue and fog. To help the brain, they suggest that women take 2-2.7 liters of water every day, while men are to take 2.5-3.7 liters.
4. Eat More Omega-3 Fatty Acids
Omega-3s are healthy fats that are necessary for brain health. Given that we have a higher risk of developing heart disease, adding salmon, walnuts, and flaxseeds to our diets will help promote better cognitive function while reducing symptoms of anxiety and depression.
5. Prioritize Gut Health
Our brain and gut are more connected than we think. According to Aetna, eating a heavy, greasy meal shifts our mood, making us irritable and tired. Do you know why? Cleveland Clinic reports that the gut and the brain are conspiratorially linked through the gut-brain axis. This connection influences our cognitive function, mood, and emotions.
A 2022 publication by Harvard Health Publishing explains that the gut comprises trillions of bacteria that influence neurotransmitters like serotonin. Serotonin is responsible for mediating mood, and 95% of it is produced in the gut. This implies that your digestive system is not just responsible for digesting your food but also helps your emotions. Now, you understand why you often lose your appetite when you feel bad.
Prioritize a probiotic-rich diet by eating more yogurt, sauerkraut, beans, and bananas.
When it comes to improving your diet, you don’t need to make drastic changes. Remember, small adjustments can lead to big impacts.
Elevate Black Health recommends starting with the simple step of drinking the recommended 8 glasses of water daily. From there, gradually incorporate more nutrient-rich foods into your meals. Over time, you’ll replace unhealthy options and enhance both your physical and mental well-being.
Nutrition is an effective adjunct therapy recommended by renowned psychiatrists.
Take charge of your mental health, one healthy meal at a time.
To Learn More:
- McLean Hospital — https://www.mcleanhospital.org/essential/black-mental-health#:~:text=Black%20Americans%20Are%20Less%20Likely%20To%20Seek%20Mental%20Health%20Care&text=Statistics%20tell%20us%20that%20about,major%20contributor%20to%20this%20disparity.
- American Society for Nutrition — https://nutrition.org/how-to-boost-mental-health-through-better-nutrition/
- Mental Health Foundation — https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/diet-and-mental-health#:~:text=Include%20more%20whole%20grains%2C%20fruits,to%20help%20regulate%20your%20mood.
- National Library of Medicine — https://pmc.ncbi.nlm.nih.gov/articles/PMC10733500/#:~:text=More%20often%20than%20not%2C%20negative,et%20al.%2C%202014.
- Healthline — https://www.healthline.com/nutrition/12-omega-3-rich-foods#5-Oysters-329-mg-per-serving
- National Health Service — https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
- National Library of Medicine — https://pmc.ncbi.nlm.nih.gov/articles/PMC7761127/
- Health Direct — https://www.healthdirect.gov.au/blog/can-magnesium-help-to-reduce-anxiety
- National Center for Complementary and Integrative Health — https://www.nccih.nih.gov/health/seasonal-affective-disorder
- Journal of Health, Population, and Nutrition — https://jhpn.biomedcentral.com/articles/10.1186/s41043-024-00529-z
- Mindful — https://www.mindful.org/6-ways-practice-mindful-eating/
- Alzheimer’s Drug Discovery Foundation — https://www.alzdiscovery.org/cognitive-vitality/blog/can-dehydration-impair-cognitive-function
- National Library of Medicine — https://pmc.ncbi.nlm.nih.gov/articles/PMC6200348/#:~:text=Although%20the%20national%20age%2Dadjusted,compared%20to%20rates%20in%20Whites
- Aetna — https://www.aetna.com/health-guide/food-affects-mental-health.html#:~:text=Have%20you%20ever%20noticed%20how,you%20feeling%20tired%20and%20irritable.
- Cleveland Clinic — https://my.clevelandclinic.org/health/body/the-gut-brain-connection
- Harvard Health Publishing — https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626.
