Published August 1, 2022

Research shows that your daily food choices may influence your mental health. It’s time to start eating for your peace of mind.

Mental health’s connection to overall health.

As our society becomes more invested in improving overall health and well-being, mental health is being recognized as a priority. Mental health includes our emotional, psychological, and social well-being, while mental disorders refer to diagnosable conditions like depression, anxiety disorders, eating disorders, and post-traumatic stress disorder.¹ The state of our mental health impacts our physical health and every stage of life.² Mental disorders can raise your risk for physical health problems such as stroke, type 2 diabetes, and heart disease.¹

Eating patterns and mental health.

When looking at eating patterns and mental health, studies have compared “traditional" diets, like the Mediterranean diet and the classic Japanese diet, to a typical "Western" diet, and have shown that the risk of depression is 25% to 35% lower in those who eat a traditional diet.³ These traditional diets are known to be high in fish, produce, unprocessed foods, and many fermented foods.

Try our Publix Aprons® Mediterranean-inspired Spaghetti Squash with Vegetable Bolognese. Learn more about the Mediterranean eating style.

School yourself on fish.

Emerging research suggests that people who regularly eat fish are 20% less likely than their peers to have depression.⁴ Consuming more fish is ideal because it contains a range of nutrients—notably the essential omega-3s, EPA and DHA.⁵ Based on the studies reviewed, it is recommended to consume 8–12 ounces of fish per week.⁴

However, data from the CDC’s National Health and Examination Survey shows only six percent of youth ages 2–19 and twenty percent of adults aged 20 and over consume seafood at least two times per week.⁶

Increase your fish intake by replacing chicken with fish in commonly consumed meals like chicken salad, pasta, and tacos, or on top of a garden salad. Take a deeper dive into how seafood can support brain health.

Find a fermented favorite.

Low levels of serotonin have been linked to depression.⁷ Typically, medication is used to increase serotonin levels in the brain. Alternative therapies that may increase levels include phototherapy and exercise.⁷

That said, it is crucial to understand that the gastrointestinal tract is linked to brain health. This is referred to as the gut-brain axis. By adding fermented foods, the gut receives good bacteria known as probiotics. In return, there is a positive effect on the production and function of neurotransmitters like serotonin.³

Look for fermented foods like yogurt, kefir, kombucha, miso, kimchi, sauerkraut, and some pickles. Yogurt and kefir are great additions to a smoothie. Pickled vegetables add flavor to your favorite tacos, bowls, wraps, and more. Try our Aprons Pineapple-Cherry Kombucha Quinoa Salad.

Dietitian tip: When shopping for fermented dairy products, ensure the label says live and active cultures. Similarly, for pickled vegetables, look beyond the shelf-stable items to find refrigerated kimchi, sauerkraut, and pickles that have been fermented with live organisms instead of vinegar to ensure the products contain probiotics.⁸

Learn more about digestive health and its link to mental health.

For the love of you.

Choosing how you eat is uniquely personal. It’s about your needs, your preferences, and your goals. As your wellness ally, we’re in your corner with fresh ideas, recipes, and wellness icons that make it easier to shift toward wiser food choices. It’s all about you, at your very best.

Sources

¹ U.S. Department of Health & Human Services: National Library of Medicine. Mental Health. MedlinePlus. April 2, 2015.

² U.S. Department of Health & Human Services: National Library of Medicine. How to Improve Mental Health. MedlinePlus. Accessed May 5, 2022.

³ Selhub, Eva, MD. Nutritional Psychiatry: Your Brain On Food. Harvard Health Blog. March 26, 2020.

⁴ Fish Is Brain Food: A Dive into Mental Health & Depression. Seafood Nutrition Partnership. Accessed May 5, 2022.

⁵ U.S. Department of Agriculture. Protein Foods. MyPlate.gov. Accessed May 5, 2022.

⁶ Terry, Ana L., Kirsten A. Herrick, Joseph Afful, and Namanjeet Ahluwalia. Seafood Consumption in the United States, 2013–2016 (NCHS Data Brief no. 321). Centers for Disease Control and Prevention (CDC). September 13, 2018.

⁷ Watson, Stephanie. Serotonin: The Natural Mood Booster. Harvard Health Publishing. July 20, 2021.

⁸ Bilodeau, Kelly. Fermented Foods for Better Gut Health. Harvard Health Blog. May 16, 2018.