As societal awareness of mental health continues to grow and mental well-being takes center stage, a diverse range of remedies has emerged. These remedies encompass therapy, medication, lifestyle changes, and community support. Moreover, there is a growing acknowledgment of the importance of exploring the connection between plant-based diets and emotional well-being. A Plant-Based diet Enhance Mood.
Karishma Shah, a Mumbai-based nutritionist, emphasized in her YourStory interview that combining a plant-based diet with mindfulness exercises can effectively reduce stress and anxiety. This highlights the growing recognition of the connection between diet and mental health, offering a holistic approach to improving mood and emotional well-being.
A Plant-Based diet Enhance Mood
Recent theories suggest that adopting a plant-based diet can potentially contribute to improved mental health and alleviate symptoms of anxiety and depression.
According to a recent study of 219 people, those who followed a plant-based diet had a 6% lower risk of developing depression. Even a seemingly small difference like this is valuable, as it offers a drug-free treatment option for individuals coping with the challenges of mental health issues on a daily basis.
In this article, we delve into the concept and present compelling evidence from studies to assist in making informed judgments. By examining existing research, we can gain a clearer understanding of the potential benefits of a plant-based diet on mental health. This understanding empowers individuals to make educated decisions about incorporating such dietary choices into their lives.
Plant food vs Animal food
It is important to understand the dual influence of both fruits and vegetables, which have positive impacts, and animal foods, which can have negative effects, when examining the association between diet and mood.
Fruits and vegetables are rich in essential nutrients, antioxidants, and phytochemicals that support brain health and contribute to positive mood as per research. On the other hand, animal foods are high in saturated fats and processed meats, have been associated with an increased risk of mental health issues such as depression and anxiety.
The statement suggests that adopting a plant-based diet, while avoiding animal and animal-derived foods, is beneficial for mental fitness and overall health.
Mental health nutrition
When turning vegan often people forget to get vital nutrients which are required to our body either through supplementation or maintaining balanced Plant-based diet. Which leads to a higher risk of depression and anxiety as per published report at journals.plos.org.
A balanced Plant-based diet plays a crucial role in promoting both physical and mental well-being. By consuming a variety of essential nutrients ( we will discuss one by one ), one can support the repair of brain cells, reduce inflammation, and maintain a healthy gut-brain axis.
What nutrients should you include in your diet for improved mental health?
Tryptophan
One of the key amino acids needed by the body for synthesis of proteins is tryptophan which is utilized by the brain to produce serotonin, a neurotransmitter that plays a significant role in promoting feelings of happiness, well-being, and overall mental health.
To maintain ideal levels of tryptophan in the brain, a healthy approach involves focusing on plant proteins and incorporating ample amounts of complex carbohydrates, including vegetables, fruits, whole grains, and legumes.
Although tryptophan is also found in meats like turkey, consuming a high-protein meal results in increased levels of various amino acids in the bloodstream, creating competition for tryptophan to enter the brain. Unfortunately, this competition hinders tryptophan from crossing the blood-brain barrier, leading to reduced serotonin production.source
Vegan Tryptophan Food Sources
- Seeds: sunflower, chia, sesame, and pumpkin
- Legumes: Lentils, beans, chickpeas, peanuts
- Leafy greens: Spinach
- Grains: Oats, buckwheat, rye
- Soy and soy products: Soy, edamame, tofu, tempeh
- Cucumber
- Seaweed: Spirulina
Check out : 13 Vegan Foods which are High In Tryptophan
Omega-3 Fatty Acids
A study featured in Frontiers in Ageing Neuroscience highlights that DHA holds the highest quantitative significance among omega-3 polyunsaturated fatty acids in the brain. DHA ( docosapeantaenoic ) is a type of omega 3 fatty acid which is found on both animal and plant derived food.
There is another type of fatty acid called ALA which is mainly found on plant based food like walnut, chia seed, flax, hemp seed and leafy green.
Individuals adhering to a vegan or plant-based diet may exhibit a more positive mood profile compared to those who consume fish oil for omega 3 fatty acid. This is because fish, while rich in beneficial EPA and DHA fats, also contain unhealthy fats.
A random trial presented at the American Public Health Association’s annual conference suggested that the effectiveness of omega-3 fatty acids in fish oil is reduced due to the presence of these unhealthy fats, highlighting the potential superiority of plant-based sources of omega-3 fatty acids.
Despite the fact that our bodies can convert ALA to DHA but the conversion rate is often low—it is thought to be less than 5 percent. So It is important to think about taking an algae-based supplement containing DHA or DPA if you rely on plant based sources for omega 3, which are easily converted to DHA, to guarantee adequate omega-3 fatty acid intake for brain health.
Antioxidants
Antioxidants are substances found in food that help protect our cells from damage caused by free radicals. Free radicals are unstable molecules that can lead to oxidative stress and contribute to various health issues, including chronic diseases. A whole-foods plant-based diet, rich in fruits, vegetables, whole grains, legumes, nuts, and seeds, is abundant in antioxidants.
Research indicates that antioxidants have the potential to mitigate inflammation in the brain, which has been linked to depression. By reducing inflammation, antioxidants may help alleviate symptoms of depressive disorders.
Furthermore, plant-based foods contain phytochemicals that act as natural antidepressants by inhibiting the breakdown of serotonin and dopamine, two neurotransmitters associated with mood regulation. By incorporating a variety of plant foods rich in antioxidants and phytochemicals into our diet, we may support mental well-being and promote a more positive mood.
Mediterranean, Japanese, and Indian cuisines may lessen depression risk, according to new studies. These diets provide brain-supporting vitamins, minerals, antioxidants, and fibre from nutrient-rich plant foods. These diets may also boost mood with turmeric and saffron. A plant-based diet inspired by these historic eating patterns may prevent depression and improve well-being.
Probiotics and Prebiotics
Probiotics are beneficial microorganisms that naturally exist in the body, offering various health benefits. They can be found in certain foods and supplements as well. On the other hand, prebiotics are substances, primarily fiber, that humans cannot digest but serve as food for the beneficial bacteria in the gut.
By consuming foods or supplements containing both probiotics and prebiotics, you can promote a balanced and healthy gut microbiome. This combination supports the growth and activity of beneficial bacteria, contributing to improved gut health and overall well-being.
Serotonin, often referred to as the “happy chemical,” plays a vital role in maintaining optimal brain function. Surprisingly, the gut is responsible for producing 95 percent of serotonin.
This connection between the gut and the brain, known as the gut-brain axis, serves as a pathway through which beneficial bacteria in our digestive system generate serotonin and communicate with the brain. Understanding the influence of the gut-brain axis on serotonin production highlights the crucial role of gut health in promoting overall well-being and mental health.
Fortunately, there are numerous alternative strategies to increase probiotic intake for those who are vegan or who is following a plant-based diet.
- Sauerkraut – fermented cabbage in Eastern European countries.
- Kimchi -fermented cabbage in Korean cuisine
- Pickled vegetables – fermented vegetable
- Kombucha – fermented tea
- Water kefir
- Tempeh – fermentation of the soybeans
- Sourdough bread – fermented flour
- Miso
B vitamins
Vitamin B-12 and other B vitamins play a crucial role in the production of brain chemicals that affect mood and various cognitive processes. In particular, low levels of vitamin B-12, folate, and vitamin B-6 have been associated with depression, reported at mayoclinic.
B vitamins like B12 and folate regulate homocysteine levels, which, when elevated, increase the risk of depression, psychiatric disorders, and heart disease. Adequate B vitamin intake through diet or supplements helps prevent homocysteine accumulation, supporting mental and cardiovascular health.
Reliable sources of vitamin B12, essential for regulating homocysteine levels, are primarily found in animal products. Consequently, organizations like The Vegan Society recommend that vegans supplement with at least 10mcg of B12 daily or at least 2000mcg weekly. Ensuring adequate B vitamin intake through diet or supplementation is essential for maintaining mental and cardiovascular health.
Step away from unhealthy vegan food
Not all foods in a plant-based diet are inherently healthy, as there are numerous unhealthy, highly-processed vegan options that can be detrimental to your health. So it is always adviced to vegan consumers to limit their intake to natural, wholesome entire meals.
Can Going Vegan Improve Your Mental Health ?
The answer would be YES, Adopting a vegan diet that emphasizes healthy whole foods and incorporates vegan nutrient supplements can have a positive impact on both physical and mental well-being.
Vegan diets are generally regarded as healthier and align with ethical principles. By following such a diet, individuals may experience improvements in their overall state of mind, leading to a reduction in the symptoms of depression and anxiety.
The combination of healthy food choices, ethical considerations, and improved mental well-being contributes to a happier and more positive outlook on life.
