The Connection Between Diet and Mental Health [Visual]

What you eat matters.

Dive in and take a look at what you can reduce and what foods you can increase to improve your wellbeing.

2–3 minutes

Demographics and Diet

72% of Americans say eating healthier often makes them feel better mentally and physically.
75% say they would be open to cutting back on their favorite foods if they negatively affected their mental health.

What you eat matters

The power of produce. According to researchers in the UK, eating even 1 extra portion of fruits or veggies daily may have the same effect on your mental health as 8 extra days per month of walking for at least 10 minutes.

Skip saturated fat, boost focus. A meal high in saturated fats can affect our ability to concentrate, suggests a study from Ohio State University.

Researchers found that those who ate a lunch high in saturated fat appeared to show increased signs of lagging attention and reaction times compared to those whose midday meal was lower in saturated fat.

Skip the sugar. Too much sugar from food and drinks has been linked to poorer mental health, including problems with mood and anxiety.

The American Heart Association recommends no more than 25 grams of sugar a day for women, and 36 grams for men.

Sugar content in some common food and drinks:
45 grams – 8-ounce Arizona iced tea with lemon flavor
39 grams – 12-ounce Coca-Cola
32 grams – Milky Way candy bar
17 grams – Crunchy peanut butter Clif bar
2 grams – 2 tablespoons of natural peanut butter

What to eat for Top Health

Nourish your brain
Research suggests that good nutrition is critical for good mental health. Eat more of these nutrients for better brain function:

Vitamin B12
Vitamin D
Vitamin K
Essential aminoacids

Folate
Zinc
Iron
Omega-3 fatty acids

Magnesium
Protein
Flavonoids

Following a Mediterranean diet is a great way to get these brain-boosting nutrients.

Working in wellness

Try these strategies for getting more of the good stuff in your diet:

Pick up and unfamiliar green vegetable at the supermarket each week to try.
Keep fresh fruits and nuts at work for snacking.
Go meatless at least one day a week. If you’re already doing this, see if you can aim for a meatless meal once a day. Experiment with black beans, lentils, and other legumes.
Use olive oil in cooking instead of other fats.
Switch to whole-grain pasta and bread.