When we think about nutrition, we often think about things related to our physical health: fueling our bodies, managing our weight and preventing disease. However, the food we eat can also significantly affect our mental health. Understanding the complex relationship between nutrition and mental health can help us to improve our overall health and achieve a more balanced life.

Extensive research has shown that our diet plays a critical role in our mental health. The foods we consume affect brain function, mood and cognitive performance. Just as our bodies need the right nutrients to stay healthy, our brains need certain nutrients to function optimally. While a balanced diet rich in essential nutrients supports both physical and mental health, poor dietary choices can harm our mood and cognitive functioning.

For example, diets rich in refined sugars, trans and saturated fats or salts can lead to inflammation and oxidative stress, which are linked to depression and anxiety. In contrast, a diet rich in fruit, vegetables, whole grains and healthy fats can improve brain health and mood.

Our food choices are influenced by various factors such as cultural background, socioeconomic status and personal preferences. Traditional diets in Turkey are rich in fresh vegetables, fruit, nuts and cereals, which is in line with nutritional recommendations for mental health.

Consider the proverb “you are what you eat”. Whether healthy or unhealthy, every food we consume affects our mental health. Inadequate intake of certain nutrients can negatively affect our mood, making us feel more aggressive or depressed. Deficiency of essential nutrients such as vitamin B12 can lead to forgetfulness and cognitive decline.

Our emotional state can in many cases be reflected by our eating habits. For example, research has shown that excessive consumption of processed foods, fast food and sugary snacks can contribute to depression and attention deficits.¹ Similarly, high caffeine intake can trigger anxiety and worsen depression.

Think about your daily routine. Do you reach for sugary snacks or caffeine when you are stressed or tired? These choices may provide temporary relief, but can lead to mental health problems in the long term. Instead, you can explore healthier alternatives that can support sustained mental wellbeing.

If we are convinced of the strong link between nutrition and mental health, we can now take care to make food choices that support our mental health. Here are some suggestions:

Serotonin, often called the “happiness hormone”, plays an important role in regulating our mood. Certain foods can help increase serotonin levels:

• Pineapple: Contains bromelain, which helps serotonin production.
• Hazelnuts and Nuts: Rich in tryptophan, the precursor of serotonin.
• Bananas: It is a good source of vitamins B6 and C, which are important for serotonin synthesis.
• Blueberries: Contain high levels of antioxidants that can increase serotonin.

Omega-3 fatty acids are very important for brain health and are widely available:

• Flaxseed and chia seeds: Excellent plant-based sources of omega-3.
• Walnuts: Provides a significant amount of alpha-linolenic acid (ALA), a type of omega-3.
• Algae oil and fish oil: They are rich in DHA and EPA, which are essential for brain function.

Deficiencies in these nutrients can lead to mental problems, including depression. Here are some sources rich in these essential nutrients:

• Animal products: They are rich in vitamin B12 and vitamin D.
• Vegetable milks and breakfast cereals: Many varieties contain B12 and vitamin D supplements.
• Dark leafy greens: Varieties such as spinach and kale are rich in folate.
• Sun: Ultraviolet B (UVB) rays from sunlight trigger vitamin D synthesis in the skin. Remember to apply sun cream and wear a wide-brimmed hat!

Helps manage blood sugar: One of the main benefits of Splenda Sweeteners is their ability to provide sweetness without spikes in your blood sugar levels. By maintaining more stable blood sugar levels, you can avoid the energy crashes and mood swings that often follow the consumption of sugary foods and drinks.

Supports weight management: Weight is another critical factor linked to mental health. Excessive weight gain can lead to a range of mental health problems such as low self-esteem, depression and anxiety. Splenda Sweeteners are a low-calorie alternative to sugar and help you reduce your overall calorie intake without compromising on flavour.

Promotes a balanced diet: Incorporating Splenda Sweeteners into your diet allows you to enjoy a variety of foods and beverages that you might otherwise avoid due to their sugar content. This flexibility can support a more balanced and enjoyable diet, contributing to overall health. Being able to enjoy your favourite treats in moderation without guilt can have a positive impact on your mental health by reducing feelings of deprivation and increasing satisfaction with your dietary choices.

Here are some practical tips for incorporating these beneficial foods into your daily routine:

• Start the day with a smoothie with banana, spinach, flaxseed and almond milk sweetened with Splenda.
• Snack on a handful of walnuts or a mix of nuts and seeds while in the office to keep your energy levels up and support brain health.
• Include a colourful salad with leafy greens, peppers and various vegetables in your lunch and dinner.
• To meet your sweet tooth in a healthier way, choose fresh fruit salads desserts made with Splenda instead of sugary desserts.

Remember, taking care of your mind starts with what’s on your plate. Remember, taking care of your mind involves many factors, including your diet. Consult a dietitian if you need personalised nutrition plans. By making mindful food choices, you can enjoy both physical and mental health benefits!