As conversations around mental health continue to grow, experts say one area people often overlook is what’s on their plate.
For Mental Health Week, Registered Dietitian Emily Szatrowski says research increasingly shows a strong connection between nutrition and mental well-being — not as a replacement for therapy or medication, but as another important tool that can help support mental health.
She noted one major study published in 2017 followed participants living with depression and compared people receiving social support alone with another group receiving nutritional counselling focused on a Mediterranean-style diet.
While both groups saw improvement, the participants who changed their eating habits experienced greater reductions in depressive symptoms.
According to Szatrowski, about one in four improved enough that they were no longer classified as severely depressed.
Szatrowski says the relationship between food and mental health works in both directions.
Mental health challenges can make eating properly more difficult.
Anxiety and stress can reduce appetite, while depression often lowers motivation and energy levels, making cooking and meal preparation feel overwhelming.
Some of the nutrients most strongly linked to brain health include omega-3 fatty acids, vitamin D, fibre, and antioxidants found in fruits and vegetables.
These nutrients help reduce inflammation and oxidative stress, both of which have been associated with depression and other mental health concerns.
For people struggling with their mental health, completely overhauling their diet overnight can feel unrealistic — and Szatrowski says that approach often backfires.
Instead, she recommends starting with something much simpler: eating regularly.
She also stresses the importance of self-compassion, especially for people struggling with guilt around food choices.
Healthy eating is a journey, and it is also important you making that choice for the right reason.
You can hear the full interview below:
