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Emma Mae Gridley

Prof. Barnes

English 1201

21 March 2021

How much can a healthy diet affect mental health versus an unhealthy diet?

Mental Health has been the topic of many teens and adults in recent years. Many teens

and adults suffer from at least one mental health illness. In fact, the third leading cause of death

among teens is suicide. Even if it’s not severe, many people face various issues every day

involving their mental health that they have no explanation for. While there are many causes for

many different mental health issues, a commonly talked about cause is diet and nutrition. How

does an unhealthy diet negatively affect mental health in comparison to a healthy diet?

According to a survey conducted in 2017 by the Centers for Disease Control and

Prevention, only one in ten adults meet the minimal daily federal recommendations for fruit and

vegetables. It is hypothesized that a diet with higher vitamins and raw fruits and vegetables is

what causes better mental health. The notorious “Mediterannean Diet” best fits these standards of

raw fruits and veggies. “A twelve week study led by Felice Jacka, a psychiatric epidemiologist in

Australia, tested the anxiety levels and mood of those who tried the diet and those who did not. It

was reported that participants who were coached to follow a Mediterranean diet for 12 weeks

reported improvements in mood and lower anxiety levels. Those who received general coaching

showed no such benefits” (Schiffman par. 12).

A bad diet can also lead to the world leading health hazard: obesity. It is common for

people with obesity to develop depression and have higher chances of alzheimers and dementia
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Emma Mae Gridley

Prof. Barnes

English 1201

21 March 2021

at some point in their life. Authors Owen and Corfe state that “obesity in mid-life was shown to

double the risk of developing dementia at a later age” (par. 4). Recent advancements in

nutritional psychiatry has come to reveal that gut microbiota, microorganisms in humans

digestive tracts, and the brain communicate to influence neurotransmission and the behaviour

that is often associated with neuropsychiatric conditions. However, this theory is still extremely

young and the treatment of neuropsychiatric conditions through gut microbiota is still being

tested.

One thing that is known for sure by scientists is that whole foods can increase

neurogenesis development. Neurogenesis plays a key role in fueling the hippocampus, the part of

the brain that focuses on cognition and mood. Authors Owen and Corfe argue that “the

modulation of hippocampal neurogenesis by diet has recently emerged as a possible mechanism

by which nutrition may impact on brain plasticity, function and mental health” (par. 7). Research

on furthering this treatment for mental disorders is still developing as the idea is still somewhat

new. Further research would have to prove this and gain more credibility. However, it is

promising as many people who eat whole foods have reported better mental health and energy all

around.

It is often for most people that a meal is replaced by a quick instant snack. This can come

in forms of replacing breakfast with coffee or fast food when in a rush. For some, this can

become a daily occurrence if life stays busy. The high amounts of sugar in processed food can
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Emma Mae Gridley

Prof. Barnes

English 1201

21 March 2021

inflame the brain and reduce healthy gut bacteria. Author Maxine Barish-Wreden writes that

“failing to keep the bacteria in our guts happy with a healthy diet can lead to depression, says Dr.

Barish-Wreden. Depression can take hold when the gut is inflamed by processed foods such as

sugar and flours, even whole grain flours” (par. 11). If a person were to cut fast food out of their

diet, they would face less inflammation in the brain and the symptoms of depression would

lessen due to better gut health.

Eating unhealthy doesn’t have to be just bad food, but it can also be bad eating patterns.

For many years people have argued between three meals a day or constant snacking, planning

ahead or following cravings, and low fat or high fat. In a study conducted among a sample of one

hundred seven female adolescents aged between 15-17 years randomly selected from three high

schools of Tabriz in northwest of Iran, scientists analyzed diets and asked a mental well being

questionnaire. Authors Farhangi, Dehghan, and Jahangiry state in their findings that “female

adolescents in high scores of ‘snacking and convenience’, ‘planning ahead’ and ‘meal skipping’

eating patterns were more likely to have indicators of ‘emotional disorders’ than those in lower

scores of these eating patterns” (par. 20). It was further concluded that people that followed a low

fat diet were less prone to hyperactivity disorders.

Many people, however, believe that eating healthy simply is not enough to help improve

mental illnesses. Author Isabel Hardman, a patient diagnosed with Post Traumatic Stress

Disorder, writes that “There is far less research into psychiatric disorders than there is into
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Emma Mae Gridley

Prof. Barnes

English 1201

21 March 2021

cancer, for instance. We don't know what causes most mental illnesses. Even NHS-recommended

treatments for them have a very small evidence base. Drugs for depression haven't really

changed for 40 years” (par. 6). The idea that simple food tricks can help cure a mental illness has

been far exaggerated by big selling companies. While there is plenty of evidence to prove that it

can help in certain ways, the tiniest bit of evidence is severely blown out of proportion. These

companies make a promise of a miracle diet. While there is evidence to prove that it can help,

maybe the perception that many people have is unrealistic and food can’t help more serious

mental disorders. This concept of food should be taken as a road to improvement instead of a

complete fix.
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Emma Mae Gridley

Prof. Barnes

English 1201

21 March 2021

Works Cited

Abbasalizad Farhangi, Mahdieh, et al. "Mental health problems in relation to eating behavior

patterns, nutrient intakes and health related quality of life among Iranian female

adolescents." PLoS ONE, vol. 13, no. 4, 2018, p. e0195669. Gale In Context: Opposing

Viewpoints,

link.gale.com/apps/doc/A536468084/OVIC?u=dayt30401&sid=OVIC&xid=7ba41dfb.

Accessed 20 Mar. 2021.

Barish-Wreden, Maxine. “Eating Well for Mental Health” Sutter Health,

https://www.sutterhealth.org/health/nutrition/eating-well-for-mental-health

Accessed 19 March 2021

Hardman, Isabel. "An avocado a day ...: The latest fad involves eating your way to better mental

health." Spectator, vol. 342, no. 9987, 25 Jan. 2020, p. 16. Gale In Context: Opposing

Viewpoints,

link.gale.com/apps/doc/A616448236/OVIC?u=dayt30401&sid=OVIC&xid=f6a5b680.

Accessed 20 Mar. 2021.

Owen, Lauren, and Bernard Corfe. “The Role of Diet and Nutrition on Mental Health and

Wellbeing.” Proceedings of the Nutrition Society, vol. 76, no. 4, 2017, pp. 425–426.,

doi:10.1017/S0029665117001057.
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Emma Mae Gridley

Prof. Barnes

English 1201

21 March 2021

Accessed March 19, 2021

Schiffman, Richard. “Can What We Eat Affect How We Feel?” The New York Times [New York

City, New York], 29 Mar. 2019,

www.nytimes.com/2019/03/28/well/eat/food-mood-depression-anxiety-nutrition-psychiat

ry.html.

Accessed March 19, 2021