Nutrition and mental health: a direct connection
There is growing evidence that there is a connection between what we eat and how we feel, not only physically but also mentally and emotionally. Talking about good eating habits goes beyond choosing healthy foods; it also means cultivating a positive relationship with food and incorporating it as part of a balanced and sustainable lifestyle.
Therefore, having good eating habits involves much more than following a specific diet. It is about eating regularly, in a balanced and varied way , prioritizing fresh and seasonal foods and reducing the consumption of ultra-processed products, rich in added sugars, trans fats and salt. But it also means listening to the needs of the body , eating consciously, staying well hydrated and making meals a moment of calm and connection.
These habits not only contribute to preventing physical diseases, but also have a direct impact on brain functioning , hormonal regulation and the immune system (Jaka et al., 2017)
The relationship between nutrition and mental health
Several studies have highlighted the relationship between inadequate nutrition and the appearance or worsening of mental disorders such as depression, anxiety or attention deficit hyperactivity disorder (ADHD). On the other hand, a diet rich in fruits, vegetables, oily fish, nuts and whole grains can have a protective effect on mental health, thanks to its contribution of essential nutrients such as omega-3 fatty acids, B vitamins, iron, zinc or magnesium (Jaka et al., 2017; Lassale et al., 2019; O'Neil et al., 2014).
In this sense, recent research reveals that following a Mediterranean diet can reduce the risk of developing depression by 30% . In addition, the use of specific probiotics has been shown to improve depressive symptoms by up to 25%. The health of the intestinal microbiota, especially the presence of beneficial bacteria such as bifidobacterium and lactobacillus, is a key factor in the regulation of mood (Clerici et al., 2025). These findings open new avenues for carrying out preventive and therapeutic strategies that integrate nutrition and microbiota in the treatment of depressive disorders.
Following a Mediterranean diet can reduce the risk of developing depression by 30%. And the use of specific probiotics has been shown to improve depressive symptoms by up to 25%.
It is also known that an imbalance in the intestinal flora can affect the production of neurotransmitters such as serotonin or dopamine and alter mood and cognitive functions (Cryan & Dinan, 2012).
And in adolescence, it has been described that a higher quality diet is associated with a lower prevalence of mental health disorders and good emotional functioning (López-Olivares, 2020; Poppitt & Silvestre, 2021).
Does food influence mood?
The role of the family in forming healthy habits
Childhood and adolescence are key stages in building lasting eating habits. It is at this time that children develop preferences, attitudes and behaviors related to food. For this reason, the family becomes an essential educational agent . Children learn by observing, and are more likely to adopt a healthy diet if they see that their role models also follow good eating habits.
Adopting healthy habits from childhood, with the support of the family and the educational environment, can have a positive and lasting impact on people's quality of life.
According to Scaglioni et al. (2008), some strategies that improve the quality of food and also the emotional well-being of young people are:
- Encourage shared family meals.
- Involve children in buying and preparing food.
- Avoid using food as a reward or punishment.
- Promote a calm environment during meals.
Accompany children's meals
Food should not be a source of conflict, but an opportunity to strengthen bonds , transmit values and promote a healthy relationship with the body and with food.
Having good eating habits is not only a matter of preventing physical diseases, but also a fundamental tool for promoting mental health and emotional well-being . Adopting these habits from childhood, with the support of the family and the educational environment , can have a positive and lasting impact on the quality of life. Investing in food education and promoting healthy environments is, without a doubt, a commitment to a healthier, more balanced and resilient society.
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