Since I wasn’t able to find (surprisingly!) even one comprehensive source of information on this extremely important topic, I decided to compile into one article everything I have found in numerous scattered and fragmentary materials from various scientific sources that link mental and nervous system health and nutrition with a focus on the plant-based diet. Anything from improving mental resiliency to managing conditions such as anxiety, mood swings, depression, and even bipolar syndrome, all with various severity levels can be achieved by following suggestions provided below.
Your mood, ability to deal with stress, overall mental health, and nervous system function might be significantly impacted by the foods you eat (or avoid). While serious mental conditions undoubtedly require professional medical treatment, they also can be either improved or aggravated with diet working with, or against your medications. Most of the mild (not clinical) conditions can be successfully managed with no medications whatsoever.
Key elements for brain health and nervous system to function properly that come from food are :
Tryptophan
Selenium
Omega-3
Vitamin D
Magnesium
Lithium
Potassium
Zinc
B6, B9 & B12
Fiber
Phytoestrogens
Key elements that disrupt normal brain and nervous system function are :
Sodium
Caffeine
Alcohol
Trans fat
Refined carbs
Don’t worry, you don’t have to remember all of those while crafting your diet. Fortunately, the same elements are important for your overall body health and are a part of a typical well-balanced plant-based diet.
To make it extremely simple: if you eat enough leafy greens, mushrooms, tomatoes, seeds, nuts, whole grains, legumes, and soy products daily you most likely will get enough of everything besides Omega-3, B12, and Curcumin that you probably should supplement. Adding things like potatoes/sweet potatoes, oats/oat bran, cucumbers, avocado, and banana will only improve the situation.
Below is a more detailed list of what you should eat more and why, what to avoid, and what to supplement.
What to eat more and why (read notes for important information on safety and absorption):
Mushrooms - Lithium, Potassium. Selenium
Tomatoes - Lithium, Potassium
Cucumbers - Lithium
Potatoes, sweet potatoes - Lithium, Potassium, B-complex
Cabbage - Lithium
Seeds (hemp, pumpkin, sunflower, flax, chia) - Zinc, Omega-3, Tryptophan, Magnesium
Nuts (Walnuts, peanuts, cashews, almonds - don’t overeat nuts due to potential toxicity and high caloric value) - Zinc, Omega-3, Tryptophan, Magnesium, Selenium
Brazil nut (Warning - be extremely careful, don’t eat more than a few a day, they are toxic in large amounts) - Selenium
Soy products (soybeans, tofu, soy milk, tempeh) - Zinc, B-complex, Tryptophan, Phytoestrogen, Selenium
Legumes (kidney beans, lentils. Important - soak it first to increase absorption and reduce oxalates!) - Zinc, Potassium, B-complex, Phytoestrogen
Whole grains - Zinc, B-complex, Magnesium
Wheat germ - Selenium
Oat bran, Oats - Tryptophan
Nutritional yeast - Zinc, B12
Leafy greens (especially spinach) - Potassium, B-complex, Tryptophan, Magnesium, Selenium
Avocado - Potassium, B-complex, Magnesium
Banana - B-complex, Magnesium
Algae, Seaweed - Omega-3
What you might want to supplement (hard to get from food):
B12
Curcumin
Omega-3
Vitamin D (if you don’t get enough sun exposure or have a deficiency)
What to avoid:
Too much salt
Coffee, caffeinated drinks and supplements, anything with a high amount of caffeine, even black and green tea
Alcohol
While these suggestions can and should have a positive impact on your situation, don’t completely rely on them if you have a severe clinical condition. Consult a medical professional about medical treatment.
Additional helpful tips:
Don’t rely on nutrition alone - exercise and sleep are extremely important for your mental health and you should not avoid them. Having a daily schedule to structure your day is essential too, especially for all forms of mood swings and anxiety. Having meaningful goals helps with general mental health and mood. Don’t underestimate other helpful tools such as meditation and mind-calming activities that proven to help with managing stress, mood, and anxiety.
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