"What we eat directly influences the functioning of our brain"

"When we talk about healthy eating, we refer to a way of eating that promotes people's health, and thinking about mental health and emotional well-being, it must be:

• Balanced: that provides all foods and their essential nutrients (carbohydrates, proteins, healthy fats, vitamins and minerals) in the right proportions to maintain good physical and mental health.
• Varied: which includes a wide range of fresh and seasonal foods, which ensure a complete nutritional intake and avoid monotony.
• Pleasure: enjoying food is key to maintaining a healthy relationship with food. It's not just about nourishing yourself, but also about enjoying the taste, aroma and presentation of dishes.
• Convivial: meals shared with family, friends or significant others have added value. They encourage communication, social bonding and contribute to emotional well-being.

"Yes, absolutely. Food has a direct impact on our emotional well-being. And this is because many nutrients participate in the synthesis of neurotransmitters such as serotonin and dopamine , which regulate our mood.

For example, a diet rich in tryptophan (present in eggs, legumes or nuts), omega-3 fatty acids (blue fish, walnuts) and B vitamins (whole grains, green leafy vegetables) promotes good brain function.

Eating well is not just a matter of preventing physical illnesses, but a key tool for taking care of our mental and emotional health on a daily basis.

On the other hand, A diet rich in refined sugars, and in general ultra-processed foods (rich in sugars and fats), can promote inflammatory processes and alterations in the intestinal microbiota, which can result in irritability, anxiety, difficulty concentrating or sleep disorders. In addition, an unbalanced diet can generate spikes and sudden drops in blood sugar, which can generate also irritability and fatigue .

"It has been a pioneering initiative in Catalonia promoted by the Catalan Network of Healthy Universities (USCAT), in which we have analyzed in an integrated way the health habits and lifestyles of university students. The study has highlighted several important challenges:

• A significant portion of students experience symptoms of stress , with a particularly high incidence in women (80%). This emotional discomfort is associated with other lifestyle habits such as a sedentary lifestyle, insufficient rest or an unbalanced diet .
• Students who follow a healthier diet —with a higher presence of fruits, vegetables and legumes— have a higher average emotional well-being. On the other hand, those with a high consumption of fast food, pastries or energy drinks show higher scores in stress, mental fatigue and dissatisfaction with their habits.
• It is confirmed that emotional health cannot be understood in isolation . Eating habits, physical activity, sleep quality and screen use are deeply interrelated. For example, evidence tells us that a sedentary lifestyle and excessive digital use are associated with worse sleep quality and greater consumption of ultra-processed foods.

"Yes, there is increasing scientific evidence that suggests that the Mediterranean diet can act as a protective factor against depression and anxiety . This dietary pattern, characterized by a high consumption of fruits, vegetables, legumes, whole grains, nuts, fish and extra virgin olive oil, provides a large amount of components with anti-inflammatory and antioxidant properties, such as omega-3 fatty acids, polyphenols and B vitamins.

Foods that are good for the heart are also good for the brain, and the Mediterranean diet may be a protective factor against depression and anxiety.

The mechanisms that explain this protective effect are multiple. On the one hand, the Mediterranean diet helps reduce chronic low-grade inflammation , which has been associated with the onset of mental disorders. On the other hand, it promotes a more diverse and healthy intestinal microbiota , which plays a key role in the gut-brain axis and influences the production of neurotransmitters and the response to stress. In general, we can say that foods that are good for the heart are also good for the brain.

"As Virginia Woolf said, 'one cannot think well, love well, sleep well, if one has not had a good dinner.'" This phrase sums up very well a reality that science has confirmed: what we eat directly influences the functioning of our brain and, therefore, our emotional and mental well-being.

Although the brain only represents 2% of our body weight, it consumes nearly 20% of the energy we ingest. To function properly, it needs a constant and balanced supply of glucose, essential fatty acids, amino acids, vitamins and minerals. But not just any energy source will do: it is not about looking for shortcuts with highly processed foods or foods rich in simple sugars. In day-to-day life, the brain needs complete foods , which provide it with quality energy and all the micronutrients that are involved in processes such as the synthesis of neurotransmitters, neuronal plasticity or the regulation of inflammation.

"In addition, there is increasing evidence about this connection between the gut and the brain, known as the gut-brain axis. The intestinal microbiota plays a fundamental role in the production of substances that affect the nervous system."

"Inequalities have a direct and profound impact on food. Families with fewer economic resources often live in environments where the supply of healthy foods is limited and, on the other hand, fast food and ultra-processed products are abundant. In addition, ultra-processed foods are cheaper, have a long shelf life, are easy to prepare and very pleasant to the taste, which makes them particularly attractive."

There is also a question of time, knowledge and cultural capital . Cooking healthily requires planning and culinary skills, aspects that are not always available in vulnerable settings. In addition, precarious working conditions, long hours or a lack of adequate spaces for cooking can further hinder the adoption of healthy habits.

The problem, therefore, is not only economic, but also structural and cultural, and requires policies that regulate prices, improve the food supply in neighborhoods and promote nutritional education."

Families with fewer economic resources often live in environments where the supply of healthy foods is limited and ultra-processed products are abundant.

• « Prioritize a varied and balanced diet that includes fresh and minimally processed foods. Avoiding ultra-processed foods will allow us to reduce the consumption of products with added sugars and trans fats.
• Maintain proper hydration . How many times have we become dehydrated when it's hot and had a headache? Each of our cells needs proper hydration, most of the body's reactions take place in an aqueous environment.
• Eating as a family , which involves improving not only what we eat but how we eat; sharing meals strengthens bonds and communication and facilitates learning healthy habits. This usually also involves avoiding the use of screens during meals.
• Involve children in shopping and cooking . We can do it in a fun way: "Find a recipe with these ingredients on Instagram and let's cook it." This increases their curiosity and acceptance of healthy foods."

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"It is true that social awareness about the importance of following a healthy diet has increased in recent years. We have more access than ever to information about nutrition, health and food sustainability. However, this does not always translate into real change in behavior, and there are still many barriers that make it difficult to eat a healthy and sustainable diet."

The supply of ultra-processed foods continues to grow , and the accelerated pace of life means that many people opt for fast, cheap and unhealthy options. In addition, food advertising - especially that aimed at children and adolescents - constantly promotes products with a high content of sugars, fats and salt. In the case of adolescents, this reality is particularly worrying. Therefore, educational and political strategies are needed that not only inform, but also transform food environments.