Processed food consumption and its relationship with depression

Since then, researchers have been exploring the possible influences of food types and diets, dietary patterns, and micronutrients and other supplements on psychological health. The brain uses nutrients to support the metabolic work of enzymes, the molecules that convert one chemical into another. Enzymes cannot do that work alone: ​​to perform their transformative feats, they need an abundant supply of vitamins and minerals, which by serving a catalytic role in enzymatic activity are called cofactors. Take the example of serotonin, the feel-good neurotransmitter that is the target of many antidepressants. To make this neurotransmitter naturally, brain chemistry must go through a complex chain of metabolic steps that depend on the presence of dozens of cofactors, including vitamin B1, riboflavin, copper, and calcium. The same principle applies to the biochemical production process of all neurotransmitters, each of which requires its own set of specific cofactors to function effectively.

Proper brain nutrition leads to better mental health because the right fuel allows the brain to function better in every aspect. A healthy diet based on whole foods also reduces excess inflammation in the body; improves the function of mitochondria, which produce ATP (adenosine triphosphate), a compound that gives energy to cells; and supports the gut microbiome by providing it with healthy digestive microbes, which in turn reduce the number of unhealthy microbes. Researchers are taking this basic information and studying how different diets impact various mental health conditions. They are finding that diets that include whole foods and diverse nutrients (such as those promoted in the Mediterranean, Japanese, and Norwegian diets) can have a positive impact on many conditions. They are also finding that high-quality vitamin and mineral supplements, as well as amino acids, herbal formulations, and probiotics, can help as well. (Sarris et al., 2022).

Depression is the most widely examined condition in this area, with studies showing that better nutrition can help people with both clinical and nonclinical levels of the disorder. For example, a meta-analysis of 16 randomized controlled trials, mostly with samples of people who had nonclinical depression, found that dietary interventions significantly reduced depressive symptoms, although they had less of an effect on anxiety (Firth et al., 2019). Similarly, a controlled trial conducted in France with a sample of over 25,000 people who did not have depressive symptoms, showed that after a period of 5 years, at least 2000 cases of depressive symptoms were identified in that period. This revealed that the increase in these symptoms went hand in hand with an increase in the consumption of ultra-processed foods (Adjibade et al., 2018).

Although there is still more to be investigated, the relationship between diet and mental health is increasingly evident and relevant in the field of nutrition. From the impact of nutrients on brain function to the effects of whole-food diets on reducing symptoms of depression, nutritional psychology research is shedding light on how our eating habits can influence our mental health. This knowledge underscores the importance of adopting healthy eating habits as an integral part of our self-care and promoting our mental health. The path to wholeness lies not only in medications, but also in conscious and nutritious eating. By prioritizing a diet that nourishes both our body and mind, we can aim for a higher quality of life and emotional well-being.