Don't Eat Just for Your Taste Buds

 

Blog 2: Don’t Eat Just for Your Taste Buds!

Ever wondered why you feel lethargic after eating junk, but energized after having a wholesome meal?

Introduction: Food is Not Just Fuel for Your Body but Also for Your Mind

The food we eat doesn't just influence our physical health; it deeply impacts our emotional and mental wellbeing. Nutrition is one of the most significant factors in sustaining a healthy and resilient mind. The brain needs certain nutrients to function right, and when we fail to meet those needs, it can lead to severe mental health issues. As per WHO (2025), healthy diet also helps to improve and manage chronic conditions. Let’s first understand what a healthy diet is. Healthy diet can also be synonymized as balanced diet. This type of diet contains macronutrients (Carbohydrate, Fats and Proteins) along with micronutrients (Fiber, Minerals and Vitamins) in appropriate amount. Remember, eating more than what is required by the body is not good! You can also try food balance wheel to eat a balanced meal.

Photo/Picture: Food Balance Wheel

(Source: Lim, 2018)

In today’s blog, we will specifically focus on the role of nutrition for mental health.

The Role of Nutrition in Mental Health

Do you know that nutrition is such an amazing environmental factor that has the ability to regulate the health both in positive and negative way? However, it completely depends on the individual what outcomes they want. This implication is not just true for physical health but also for mental health. Consuming high-quality nutritious food has been found to reduce oxidative stress- caused by free radicals (Harvard Health Publishing, 2025). Remember, Stress in any form is hazardous for both physical and mental health!

Certain nutrients play key roles in regulating emotional stability. For instance, Omega-3 fatty acids, found in fatty fish like salmon, walnuts, and flaxseeds, are not just vital for brain health, but have been linked to reduce symptoms of depression and anxiety (Saidaiah et al., 2024). Likewise, B vitamins, chiefly B6, B12, and foliate, are vital for mood regulation. A deficiency in these vitamins can cause symptoms of depression and cognitive decline (Mikkelsen et al., 2016). Further, Singh et al (2024) suggested that vitamin D, the "Sunshine Vitamin," also play an important role in supporting mood and mental health.

Photo/Picture: The Link between Gut Health and Mental Wellbeing

(Source: Galloway, 2023)

Recent researches have highlighted that a cross-talk prevails between gut health and mental wellbeing. Our gut is home to trillions of bacteria, and they play a critical role in regulating mood and cognitive function as stated by Chakrabarti et al., (2022). So, a balanced gut microbiome is indispensable for optimal mental health. Here, let us understand how nutrition helps.

Actually, good bacteria can survive in our gut if provided optimal environment. For this it is required that we take a diet rich in fiber, fermented foods (like Yogurt, Kefir, and Sauerkraut), and Prebiotics (found in foods like Garlic, Onions, and Bananas) (Dimidi et al., 2019). In turn, it will also support mental clarity, emotional balance, and resilience. If we speak of micronutrients then, minerals like magnesium, zinc and anti-oxidants play a crucial role in improving emotional resilience and overall mental wellbeing.

A Nutritious Practice: A Mindful Eating Practice

Mindful eating is a practice that is based on the principle of slowing down and paying attention to the experience of eating (Tapper, 2022). In other words, it emphasizes that a person should engage with the food, savour each bite, while being present in the moment; rather than rushing through meals.

Photo/Picture: A Mindful Eating Practice

(Source: Rogers, 2021)

Steps for Mindful Eating:

1.    Choose a quiet, distraction-free environment to eat.

2.    Appreciate your food, its colour, texture, and aroma.

3.    Take small bites and chew it properly, while enjoying the taste and texture.

4.    Pay attention to hunger and fullness cues.

5.    Don’t stuff yourself; stop eating when you feel satisfied.

6.    Reflect on the significance of the food and how it makes you feel physically and emotionally healthy.

Conclusion: Nourish Your Body, Nourish Your Mind

Mindful eating can prevent overeating, improve digestion, and promote a healthier connection with food. Proper nutrition maintains not just physical health but is crucial for mental wellbeing.  Significant connection lies between gut health and overall health. Further don’t just eat healthy but be mindful of how much to eat and how to eat. Remember, what you eat nourishes both your body and mind.

 

 

 

 

 

 

 

 

 

 

 

 

References

Chakrabarti, A., Geurts, L., Hoyles, L., Iozzo, P., Kraneveld, A. D., La Fata, G. ... &Vauzour, D. (2022). The microbiota–gut–brain axis: pathways to better brain health. Perspectives on what we know, what we need to investigate and how to put knowledge into practice. Cellular and Molecular Life Sciences, 79(2), 80–80. https://doi.org/10.1007/s00018-021-04060-w

Dimidi, E., Cox, S. R., Rossi, M., & Whelan, K. (2019). Fermented foods: definitions and characteristics, impact on the gut microbiota and effects on gastrointestinal health and disease. Nutrients, 11(8), 1806. http://dx.doi.org/10.3390/nu11081806

Galloway, C., (2023). The Gut-Brain Connection: How Your Digestive Health Impacts Your Mental Wellbeing. https://vocal.media/longevity/the-gut-brain-connection-how-your-digestive-health-impacts-your-mental-wellbeing

Harvard Health Publishing (2022). Nutritional psychiatry: Your brain on food. https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

Lim, S. (2018). Eating a balanced diet: a healthy life through a balanced diet in the age of longevity. Journal of obesity & metabolic syndrome, 27(1), 39-45  https://doi.org/10.7570/jomes.2018.27.1.39.

Mikkelsen, K., Stojanovska, L., & Apostolopoulos, V. (2016). The effects of vitamin B in depression. Current medicinal chemistry, 23(38), 4317-4337. https://vuir.vu.edu.au/32892/1/01052017124229-0001.pdf

Rogers, K. (2021). Mindful eating could change your food habits and overall life. Here’s how to start. https://edition.cnn.com/2021/10/14/health/mindful-eating-techniques-tips-wellness/index.html

Saidaiah, P., Banu, Z., Khan, A. A., Geetha, A., & Somraj, B. (2024). A comprehensive review of Omega-3 fatty acids: Sources, industrial applications, and health benefits. Annals of Phytomedicine, 13(1), 209-225. http://dx.doi.org/10.54085/ap.2024.13.1.20

Shukla, S. (2020). 20. GUT FEELINGS: HOW GUT MICROBIOTA INFLUENCE MOOD AND EMOTIONAL HEALTH. BIOKEMI 2023, 52(8), 1-96. https://www.shivajicollege.ac.in/files/newsletter/BIOKEMI2023.pdf#page=79

Singh, A. K., Kumar, S., Mishra, S., Rajotiya, S., Debnath, S., Raj, P. ... &Tomar, B. S. (2024). The effects of vitamin D levels on physical, mental health, and sleep quality in adults: a comprehensive investigation. Frontiers in Nutrition, 11, 1-9. https://doi.org/10.3389/fnut.2024.1451037

Tapper, K. (2022). Mindful eating: what we know so far. Nutrition bulletin, 47(2), 168-185. https://doi.org/10.1111/nbu.12559   

WHO (2025). Healthy Diet. https://www.who.int/initiatives/behealthy/healthy-diet