Cancer Prevention: According to the Pharmaceutical Research Journal, 90-95% of cancer has a root cause in environmental and lifestyle factors with 25-35% linked to tobacco use and 30-35% linked to diet (1). The top Five environmental risk factors linked to cancer include:
Sedentary life
Low fruit and vegetable intakes
Smoking
Obesity
Excessive alcohol
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A Dietitian’s Guide to Nutrition and Cancer Prevention and Treatment
In fact, according to the World Cancer Report, around one third of all cancer deaths are resulting from low fruit and vegetable intakes, obesity, sedentary lifestyles, tobacco use, and excessive alcohol consumption (3). Evidence also shows that excess weight increased the risk of cancer by 50%.
Cancer Prevention and General Diet
The heavily plant-based Mediterranean diet, in particular, has been looked at as a way to reduce the risk of developing cancer. In fact, many studies show a strong inverse relationship between the level of Mediterranean diet adherence and cancer. The Mediterranean diet is characterized by a high consumption of anti-inflammatory, antioxidant-rich fruits and vegetables as well as other whole foods like whole grains, nuts, seeds, legumes, olive oil, and green tea; a moderate consumption of fish, like salmon; and a moderate to low consumption lean meats. Fiber antioxidants, vegetables, fruits, nuts, seeds, legumes, and green tea have been shown to reduce the risk of cancer and decrease tumor cell growth (1). Omega-3 is also anti-inflammatory so eating a moderate amount of fish, especially salmon and tuna, appear beneficial as well. The Mediterranean diet also is characterized by avoiding or limiting refined carbohydrates and refined and added sugar. Ultra-processed foods, fried foods, and processed meat should be avoided as well. This diet appears to fight cancer due to its anti-inflammatory nature. Another cancer fighting nutrient consumed often with the Mediterranean diet is fiber.
The Keto Diet
Although most evidence points to the benefits of the Mediterranean diet when it comes to reducing the risk of cancer, some studies have found benefits from the Keto diet as well. Some preliminary research suggest that the keto diet may play a role in slowing cancer progression and even decreasing cancer growth (22, 23, 24).
So how do we reconcile the research that says the Mediterranean style diets are beneficial AND the keto diet is beneficial?
The theory is that one the benefit of the keto diet may come from it’s “fasting-like” effects on the body. However, you can get these effects from the Intermittent fasting method as well. The keto diet is also like the MIND and Mediterranean in the fact that all of these diets recommend limiting refined carbohydrates like white bread, sugar, pastries, and soda. It is recommended that the fats you eat on the keto diet come from mostly healthy fats like cold water fish, avocados, grass-fed meat, nuts, seeds, and olive oil. The keto diet also recommends eating lots of low carb vegetables like dark leafy greens. This is in sync with the Mediterranean and MIND diet as well.
There are some foods shown to reduce the risk of cancer that are limited when someone is on the keto diet. These include fruits and probiotic-rich yogurt. Although berries are allowed in moderation on the keto diet, there is strong evidence that berries are protective against cancer and should be eating often.
So what does this Mean? Which diets should we follow?
Perhaps a combination of these diets could be followed in order to include the beneficial aspects of each of these diets. For example, someone could focus on eating a diet full of the vegetables and healthy fats (which are also part of the keto diet and Mediterranean diet), but also include fruits, especially berries as well, which is recommended when someone is on the Mediterranean diet. As for carbohydrates, many people are overeating carbohydrates. So although healthy carbohydrates are beneficial, we should avoid overeating them. If someone wanted the fasting-like benefits of the keto diet, then perhaps they could try intermittent fasting for cancer prevention (although more research is needed). Intermittent fasting and the keto diet are sometimes hard to sustain for many and are not recommended for someone at risk for disordered eating. I do not recommend intermittent fasting if you are currently being treated for cancer. Treatment can decrease appetite so you need to eat when you feel like eating so that you have the energy to fight the disease.
Fruits and Vegetables and Cancer Prevention
Fruits and vegetables are full of cancer fighting antioxidants, fiber, vitamins, and minerals. As mentioned earlier, extensive research shows that regular intakes of fruits and vegetables, especially dark leafy greens and cruciferous vegetables like cabbage, broccoli, and Brussel sprouts, provides protection against cancer. Citrus fruits and berries appear especially beneficial as well. Berries are high in anthocyanins (an antioxidant). In one human trial, 25 people with colon cancer were treated with bilberry extract for seven days. The cancer growth was reduced by 7% in just 7 days (6). Another small study found that when individuals with oral cancer where given freeze-dried raspberries, several progression marker levels decreased (7). In animal studies, raspberries reduced esophageal tumor incidence by 54% and decreased the number of tumors by 62% (8).
According to research, it is estimated that the Mediterranean style of eating, which characterized by high intakes of fruits and vegetables decreases the risk of breast cancer, colorectal cancer, prostate cancer around 60-70% and lung cancer by 40-50% (1). Fruit and vegetable consumption also appear to decrease the risk of cervical cancer as well. One interesting discovery is that when these cancer fighting nutrients found in fruits and vegetables are isolated and taken as a supplement, they do not usually appear as beneficial. It appears that getting these nutrients in combination as part of the fruit and vegetables has the most benefit.
Sulforaphane
Sulforaphane is one antioxidant found in vegetables like broccoli and broccoli sprouts that has shown promise when studied alone. Research has found that sulforaphane reduce the size and number of some cancers by 50-75% (4, 5)
Lycopene
Several studies found that high intakes of lycopene may reduce the risk of some cancers. Lycopene is found in cooked tomatoes, watermelon, grapefruit, asparagus, and carrots; another good reason to eat those fruits and vegetables.
Probiotics and Cancer Prevention
Research suggest that some probiotics, which are thought to be anti-inflammatory, may help with cancer prevention, and some research suggests that probiotics could even be beneficial in combination with your prescribed treatment. In animal trials, certain strains of probiotics have been shown to play a role in cancer prevention once someone already has cancer. Other research on human cancer cells has found that probiotics have anticancer effects (3). The anti-cancer effects of probiotics has also been seen in patients with cancer as well (3).
Specific Foods and Cancer Prevention
Nuts and Seeds and Cancer Prevention
A systemic review found that nut consumption is inversely associated with both cancer and total mortality in a Mediterranean population. When researcher looked at 15,386 people, they found that a regular nut consumption was associated with a decreased risk of developing cancer and dying from cancer (11). One animal study found that when mice were fed walnuts, the growth rate of breast cancer decreased by 80% and the number of cells decreased by 60% (12).
Flaxseeds are a great source of anticancer nutrients like antioxidants and fiber. In fact, flaxseed are 29% carbohydrates, and of those 29%, 95% are fiber! In two studies, daily flaxseed consumption decreased cancer growth and increased cancer cell death in cancer patients (17).
Chia seeds and hemp have similar nutritional profiles as flaxseed; as they are also good sources of the anti-cancer nutrients: antioxidants and fiber, as well as plant-based omega-3s.
Olive Oil
One huge review of 99 studies showed that people who consumed the greatest amount of olive oil have a decreased risk of developing breast cancer and digestive system cancers than those with the lowest intake (12).
Turmeric
Turmeric has shown some promise in cancer prevention in in vitro and animal studies (13, 14, 15). A review from the International Journal of Biological Micromolecules found turmeric to have anticarcinogenic effects (16). In one study, four grams of turmeric decreased the number of aberrant crypt foci (ACF) by 40% (13). ACF is a cluster of abnormal glands in the lining of the colon and rectum that may lead to cancer
Garlic
Allicin purified from garlic cloves has been shown to kill cancer cells and possibly decrease the risk of developing cancer (1, 18,19). Moreover, one meta-analysis of 543,220 participants found that those who ate allium-rich vegetables and herbs (garlic, onion, leeks, and shallots) had a decrease risk of developing stomach cancer than those who rarely ate them (19).
Cinnamon
Animal and In vitro studies have found that cinnamon blocks the spread of cancer cells and increases the death of cancer cells (9, 10).
Rosemary
Rosemary acts as an antioxidant and may have antitumor properties (105). Although these results are promising, more human trials are needed.
Foods to Limit for Cancer Prevention
Studies suggest that animal fats, oils, ultra-processed foods, fried foods, red meats, processed meats, smoked meats, and foods cooked at high temperatures increases your risk of cancer. Instead focus on eating a moderate amount of lean meats and fish, which contain healthy fats.
CBD and Cancer Prevention and Treatment
The studies on CBD and its role in cancer prevention and treatment is still in the early stages; however, in vivo, preclinical trials show that CBD has anti-tumor effects. In other words, CBD may reduce tumor invasion, decreased tumor growth, and even induce tumor death. Although clinical studies are lacking one study found that when CBD was given in combination with gemcitabine, the survival outcomes of people with pancreatic cancer model improved.
A Quick Guide Nutrition and Cancer Prevention and Treatment
Eat a Mediterranean/MIND-Style Diet.
Diet should be mostly plant-based whole foods and consist of antioxidant and Omega-3-rich foods.
Include vegetables, especially leafy greens, nuts, seeds, fruits, especially berries, beans, while grains, fish, poultry, olive oil, green team and dark chocolate.
Limit refined carbohydrates and sugars, ultra-processed foods, processed meats, and fried foods.
Incorporate probiotics and prebiotics into your diet.
Add flavorful spices like turmeric, garlic, cinnamon, and rosemary to your meals.
Talk with your doctor before adding supplements.
Although there is strong evidence that the Mediterranean diet reduces the risk of developing cancer, some evidence indicates that the keto diet may be beneficial as well. Consider incorporating the beneficial aspects of this diet.
Want to Learn more about Nutrition and Disease Prevention?
An evidence-based list of foods that boost mood; promote cognitive function, focus, attention, alertness, and memory; support the immune system; aid in weight loss; reduce the risk of chronic diseases, autoimmune diseases, Alzheimer’s disease, joint pain, and even seasonal allergies.
A simple meal plan checklist that will help you eat balanced meals on a daily basis that fuels your mind, body, and spirit.
A faith-based mindfulness and mindful eating guide.
Printable Meal Builder cards.
This post is for general cancer research information. Please talk with your doctor or a dietitian to develop a personal diet plan based on your specific medical history.
Today I want to talk a little bit about autoimmune diseases and what role nutrition plays in regards to reducing the risk of developing, slowing the progression, improving the symptoms of autoimmune disease, and/or minimizing pain of autoimmune diseases.
This is not to say that nutrition can prevent or cure autoimmune diseases, but that certain nutrients and diet styles may reduce the risk or help with symptoms.
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A dietitian’s guide to nutrition and autoimmune disease including Lupus, Multiple Sclerosis (MS), Vasculitis, Rheumatoid arthritis, Hashimoto’s, Psoriasis, Irritable Bowel Disease (IBD), Henoch-Schoenlein purpura (HSP), and Crohn’s Disease.
But first, what is an autoimmune disease?
Autoimmune diseases are a disorder of the immune system. With autoimmune disease, the immune system is overactive and thus your body attacks itself. Although the causes are unknown, researchers think it comes from genetics. It is believed that Autoimmune diseases are developed when genes are triggered by something in the environment, like a virus.
Common autoimmune disease includes Lupus, Multiple Sclerosis (MS), Type 1 Diabetes, Vasculitis, Rheumatoid arthritis, Hashimoto’s, Psoriasis, Irritable Bowel Disease (IBD), Henoch-Schoenlein purpura (HSP), and Crohn’s Disease. During this article, we will look at what the studies say about the impact nutrition may have on these autoimmune diseases.
Inflammation and Autoimmune Diseases
Inflammation is present in most autoimmune diseases AND most autoimmune diseases cause inflammation. So the question is does inflammation increase the risk of autoimmune disease or does autoimmune disease merely cause the inflammation.
Either way, inflammation could exacerbate symptoms; therefore, an anti-inflammatory diet is recommended. The anti-inflammatory diet is similar to the Mediterranean-style diet. The Mediterranean diet has been linked to an expanded lifespan and reduced symptoms of some autoimmune diseases like Rheumatoid Arthritis (11). To eat an anti-inflammatory diet, eat foods high in antioxidants and omega-3s like fruits and vegetables, including leafy greens, nuts, seeds, and fish and limit consumption of sugar, high fructose corn syrup, processed food, trans fat, vegetable oils, refined carbohydrates, processed meats, and excessive alcohol. In fact, according to the Current Allergy and Asthma Reports, the western diet, which is high in sugar, processed food, trans fat, refined carbohydrates, and processed meat, may promote autoimmune diseases (1).
In this same article, the authors state that most autoimmune disease show a response to diet and nutrition. In a review of the studies, the authors reported that calorie restriction, polyunsaturated fatty acid, and green tea extract (antioxidant) were beneficial in the treatment of MS and diets high in fat, especially saturated fat, and salt appeared to make MS symptoms worse. In fact, a high saturated fat diet tripled the risk for an MS relapse. High fat diets may make IBS and Collagen-induced arthritis worse as well. Other risk factors for MS include vitamin D deficiency, low sun exposure, smoking, viral exposure, and obesity, especially in adolescents.
Antioxidants
Although individual antioxidant supplements have been studied, like most nutrients, antioxidants appear to work best when eaten in whole foods and in combination with other antioxidants and nutrients. In fact, some antioxidants appear to have no effect when they were singled out and taken as a supplement. This is why eating a Mediterranean-style diet with lots of varieties of antioxidant-rich foods appears to be most beneficial (7).
Antioxidant-Rich Fruits and Vegetables
Fruits and vegetables, especially cruciferous vegetables, which are rich in antioxidants are associated with a decreased level of patient-reported disease activity and disability as well as decreased frequency of relapses in MS patients. Excluding the nightshade vegetables, potatoes, and legumes, a 1 cup increase in vegetable intake decreased the rate of relapse of MS by 50%. (13). Moreover, when individuals ate a high vegetable and low protein diet for one year instead of the western diet, pro-inflammatory indicators were decreased. Also according to research, Vitamin E (am antioxidant) deficiency is found on 50-60% of patients with Rheumatoid Arthritis (3).
Vitamin D
According to research, vitamin D deficiency may increase the risk of autoimmune disease. Moreover, vitamin D supplements may lessen the severity and frequency of MS symptoms. Researchers have found that if you are born below 35 degree latitude (in American, that is around Atlanta, GA), and live there for the first 10 years of your life, you have a 50% reduced risk of developing MS. It has been theorized that this is because people below 35 degrees latitude get more sunlight and thus more vitamin D. One study also found that men and women who took an adequate dose of vitamin D supplements reduced their risk of developing MS by 40% (2).
According to a comprehensive review in Allergy and Immunology, studies show a vitamin D deficiency increases the risk for MS and lupus (14). There is also an inverse association between vitamin D levels and the developments lupus, type 1 diabetes, MS, Crohn’s disease, Ulcerative Colitis, psoriasis, and rheumatoid arthritis.
Omega-3
Omega-3 is known for being anti-inflammatory. Remember we discussed earlier how an anti-inflammatory diet can be beneficial, but let’s look at Omega-3 specifically. Studies have shown that Omega-3 can reduce symptoms of some autoimmune diseases. Extensive evidence indicates that Omega-3 supplements decreases inflammation and slows the progression of Rheumatoid Arthritis (11). In a randomized controlled study, omega-3 supplements reduced joint tenderness and decreased the use of nonsteroidal anti-inflammatory drugs in individuals with Rheumatoid Arthritis. Other studies have shown improvements in fatigue and grip strength in individuals with Rheumatoid Arthritis (3, 6).
According to the authors the Current Allergy and Asthma Report, Omega-3 may be beneficial for Collagen-induced Arthritis, but possibly not in MS. However this was only found in one study. Other studies showed a higher fatty-fish diet (a good source of Omega-3 and Vitamin D), reduced the incidence of MS.
Gut Health and Autoimmune Disease
Gut microbiome dysbiosis has been linked to autoimmune disease. Probiotics are often taken to help balance the gut microbiome. Forty years of animal and human studies have shown that probiotics can have a positive effect on the immune system. These studies have shown that probiotics have anti-inflammatory responses. Several randomized-controlled trials have shown that improving gut microbiome health with probiotics improves GI symptoms and inflammation in Rheumatoid Arthritis, Ulcerative Colitis and MS (8,13). Another meta-analysis found that probiotics appear to be beneficial for IBD, including ulcerative colitis and Crohn’s Disease (4).
IBD and Gut Health
IBD (Irritable Bowel Disease) is defined as a recurrent abdominal pain at least one day a week for greater than 3 months. Research has found that people with IBS often have a microbiome imbalance. Extensive research has shown that probiotics reduces the symptoms as well as the progression of IBS, ulcerative colitis, and Crohn’s disease. It has been well established that lactobacilli, bifidobacilli, and streptococcus thermophilis are especially effective in ulcerative colitis to the point that some have even gone into remission. Probiotics appear to only be effective in combination with corticosteroid treatment in individuals with Crohn’s disease (8).
RA and Gut Health
While the evidence for the effects of probiotics on Rheumatoid Arthritis are conflicting, many recent studies have found that probiotics improve pain, reduced inflammation, and improved disease activity score compared to a placebo. L. Casei is a probiotic that was specifically shown to reduce joint swelling (8). One study found that probiotic treatment improved pain and self-assessed disability in 45 adults with the autoimmune disease, rheumatoid arthritis (3)
Infant Colic and Gut Health
Infant Colic has been linked to gut inflammation and research suggest that probiotics may be helpful. A meta-analysis of nine trials also found that probiotics could prevent necrotizing enterocolitis in infants (8). Another meta-analysis looked at 23 trials and found probiotics did, in fact, reduce the risk of necrotizing enterocolitis.
Lupus and Gut Health
According to experimental and clinical trials, probiotics may also help with the autoimmune disease, Lupus by reducing inflammation (8). Although most of the trials were animal trials.
MS and Gut Health
MS is defined as a chronic relapsing of a progressive disease of the brain and spinal cord. Evidence from both animal and human trials suggests that microbiome dysbiosis contributes to the pathogenesis for MS. Research found that the probiotic, L. reuteri, was particularly helpful in improving symptoms and the quality of life in people with MS.
Gluten and Autoimmune Disease
A Gluten-free diet is a must for celiac disease; however, a gluten-free or at least a temporarily gluten-free diet may be beneficial to those who are sensitive to gluten that are suffering from autoimmune disease. If you are sensitive to gluten, a gluten- free diet may reduce the risk of developing autoimmune disease or may reduce the symptoms of autoimmune diseases. Also, since having one autoimmune disease increases your risk of having another; it is possible that people suffering from one autoimmune disease may have undiagnosed Crohn’s disease and may find relief when they omit gluten. The bottom line is that studies have shown that some people with autoimmune disease find relief when they omit gluten (3, 5) .
The AIP Diet and Autoimmune Disease
The AIP (Autoimmune Protocol) diet is an elimination diet specific for people with autoimmune disease. This diet is used to determine what foods in which a person may be sensitive or intolerant. AIP appears beneficial in IBD and Hashimoto’s Disease (9, 10).
For this diet, you would omit foods, then slowly add the foods back into your diet so that you can determine your specific food sensitivities. It is believed that one huge reason this diet is beneficial is because sugar and other additives are eliminated from the diet. Other foods that are omitted temporarily are nightshade vegetables (tomatoes, potatoes, peppers, and eggplants), grains, legumes, dairy, coffee eggs, nuts and seeds, food additives, refined sugar, and added sugar. Foods allowed on the AIP diet include vegetables (except nightshades), seafood and fish, fermented foods (a good source of probiotics), lean meats, olive oil, avocado oil, and a small amount of fruit.
Dairy
Researchers found an increased risk of MS among women with a high intake of whole milk during adolescents. Women who consumed whole milk 3 or more times a day had a 47% increased risk of developing MS compared to less than 1 serving per day (12). This would collaborate with the theory that those with a milk sensitivity are more at risk. Also, whole milk is higher in fat, which is a risk factor as well.
Intermittent Calorie Restriction and Keto Diet
Calorie restrictions and Intermittent Fasting may be beneficial for people with MS. Here is what a little bit of the research says.
Intermittent Calorie restriction is defined as an umbrella term for timing meals in order to have periods of fasting. For example, one popular intermittent fasting diet is to fast for 16 hours (usually the majority of those hours are at night) and eat during an 8 hour window. Other variations exist as well. Some preliminary mice studies demonstrate that intermittent calorie restriction may delay the onset, decrease the incidence, and decrease the severity of symptoms of MS. In another randomized human pilot clinical trial, participants on the fasting-mimicking diet and the keto diet, saw benefits compared to the control diet (20) It should be noted that when eating a keto diet, individuals should focus on eating healthy fats as saturated fats have been negatively associated with MS.
One reason the keto diet may be protective is it’s “fasting-like” effects on the body. However, you can get these effects from the Intermittent fasting method as well. The keto diet may also be beneficial for people who are sensitive to gluten because you would not eat gluten on this diet. Keto diet encourages eating antioxidant-rich vegetables as well. Again, you can eat an antioxidant-rich diet as well as a gluten-free diet without doing the keto diet. The keto diet is difficult to sustain for some and is not recommended for those at risk for disordered eating.
CBD
CBD has been shown effective in people with MS by improving pain, muscle tightness, and urination frequency (15).
Take Home Message
Eat a Mediterranean diet full of fruits, vegetables; especially leafy greens, whole grains, legumes, nuts, seeds, olive oil, fish, dark chocolate, tea, avocado, spices and herbs, and limit refined carbohydrates, sugar, trans fat, process food, including processed meats to reduce the risk or alleviate symptoms of autoimmune diseases. Avoid the foods in which you are sensitive and intolerant. Extensive studies have shown the benefits of gut health when it comes to autoimmune disease; therefore, include probiotic-rich and pre-biotic-rich foods in your diet as well.
Want to Learn more about Nutrition and our Health?
An evidence-based list of foods that boost mood; promote cognitive function, focus, attention, alertness, and memory; support the immune system; aid in weight loss; reduce the risk of chronic diseases, autoimmune diseases, Alzheimer’s disease, joint pain, and even seasonal allergies.
A simple meal plan checklist that will help you eat balanced meals on a daily basis that fuels your mind, body, and spirit.
A faith-based mindfulness and mindful eating guide.
Nutrition and the Brian: What Role Does Nutrition Play in our Cognitive Function, Focus, Memory, Attention, and Alertness, and How to Reduce Brain Fog as well as the Risk of Neurodegenerative Diseases like Alzheimer’s, Dementia, Parkinson’s Disease, and ALS?
What Role Does Nutrition Play in our Cognitive Function, Focus, Memory, Attention, and Alertness, and How to Reduce Brain Fog as well as the Risk of Neurodegenerative Diseases like Alzheimer’s and Parkinson’s Disease
Nutrition and the Brain: Neurodegenerative diseases happen when nerve cells in the brain deteriorate and die. Neurodegenerative diseases include Alzheimer’s disease Parkinson’s disease, amyotrophic lateral sclerosis (ALS), and Huntington’s disease.
In this article, we are going to look at not only what the research says about the role nutrition plays in neurodegenerative disease, but also what role nutrition plays in general cognitive function, focus, attention, memory, and alertness.
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Reducing the Risk with Lifestyle
There are many factors that appear beneficial in preventing cognitive decline in older adults. In fact, when researchers looked at 1,260 older adults at risk for Alzheimer’s, they found that physical activity, diet, cognitive training, social activities, and management of heart disease and blood pressure improved cognitive performance in older adults.
While all of these lifestyle factors are important, we are focusing on diet for this article. Overall, reducing the inflammation and oxidative stress in the brain appears to significantly reduce the risk or slow the progression of neurodegenerative disease. Many of the nutrients and foods discussed below help with neurodegenerative diseases in this way.
Nutrition and the Brain: General Diet
You can’t talk about the best overall diets for Alzheimer’s and Dementia without talking about the MIND and Mediterranean diets. According to extensive research, including a systemic review, the MIND and Mediterranean diets, which are similar diets, are shown to decrease the risk of developing Alzheimer’s and Dementia as well as slowed the rates of cognitive decline (1, 6, 7, 8, 10, 54). These diets are also linked to improved cognitive function in the general population as well.
Both of these heavily plant-based diets recommend a high fruit and vegetable consumption along with cold water fish, olive oil nuts, seeds, legumes, and grains.
The MIND Diet
The MIND diet mostly consist of vegetables, especially leafy greens; nuts, berries, beans, whole grains, fish, poultry, olive oil and wine. The Mind diet recommends greatly limiting red meat, butter/margarine, cheese, sweets and fried or fast food.
The main difference in the MIND and Mediterranean diet is that the MIND recommends that most of your fruit consumption come from berries.
The Prudent Diet
The Prudent diet, which is similar to the Mediterranean and MIND diets, has also been shown to reduce cognitive decline. A total of 2223 dementia-free participants over 60 were followed up for 6 years to examine the impact of dietary patterns on cognitive decline. The prudent diet appeared to reduce cognitive decline compared to the western diet. The Prudent diet consists of fruits, vegetables, whole grains, legumes, nuts, fish, and low-fat dairy products. With the Prudent diet, you also limit consumption of refined or processed foods, red meats, high concentrated sweets, eggs, and butter. The western diet is known for being high in ultra-processed foods, sugar, refined carbohydrates, fried foods, and low in fruit and vegetables.
Another study found that people 65 years old or older who regularly ate nuts, fish, tomatoes, poultry, cruciferous vegetables, dark, leafy vegetables, and fruits while limiting their consumption of high fat dairy, red meats, organ meats, and butter significantly lowered their risk of developing Alzheimer’s.
The Western Diet and The Brain
Epidemiological studies and mice studies have also shown that high intakes of trans fat, saturated fat, salt, and sugar adversely affect cognition (22). Cognitive performance declines in individuals who have a diet heavy in these food ingredients. According to a meta-analysis, there was a moderately elevated risk of Parkinson’s disease among individuals with high dairy consumption as well (59,
One explanation for the positive association between dairy and Parkinson’s disease may involve the effects of dairy on uric acid levels. Uric acid may be neuroprotective. Higher plasma uric acid levels have been associated with a lower risk of incident Parkinson’s disease in two studies (59.) After someone is diagnosed with Parkinson’s disease, dairy consumption is often reduced to decrease uric acid.
What Others Say about Nutrition and the Brain
According to Marilyn Haugen and Doug Cook, RD in 175 Best Super food Blends Recipes, “A diet rich in fruits, vegetables, nuts, seeds, legumes, whole grains, fish, antioxidants, and healthy herbs and spices can reduce the risk of Type 2 Diabetes by 90% and Alzheimer’s by 40%.”
Maggie Mood states in The MIND Diet that the two key MIND diet studies show how the diet keeps the aging brain seven and a half years younger and reduces the risk of developing Alzheimer’s Disease by 53%.”
Nutrients and The Brain
According to a critical review as well as other studies, the evidence is “fairly strong” for the protective quality of Vitamin E, Omega-3, DHA, Vitamin B12, and folate in regards to cognitive function. Vitamin D, iron, iodine and antioxidants like vitamins C, vitamin A, zinc, selenium, lutein and zeaxanthin may exert neuroprotective effects and improve cognitive performance as well (21). All of these nutrients are found in the foods recommended in the Mediterranean and MIND diets (19, 21).
I cannot emphasize enough that study after study shows that the MIND or Mediterranean-style diet appears to reduce the risk of developing Alzheimer’s and dementia as well as general cognitive decline.
You can learn more about these brain foods and HOW to get them into your diet in The Nourishing Meal Builder.
Nutrition and The Brain: Cognitive Function in Children
We have talked about how the quality of the overall diet can effect cognitive decline, reduce the risk and slow the progression of Alzheimer’s and dementia in older adults. We have even touched on the fact that the quality of the diet improved the cognitive function in the general population. But what does the research say about the role diet plays in the cognitive function of children? According to a study in the Journal of American College of Nutrition, when researchers looked at the breakfast composition of 689 students in Kansas, researchers found that non-breakfast consumers had significantly lower test scores on the WAIT-III. In addition, breakfast consuming children who ate whole grains had significantly higher scores in reading, fluency, and math compared to children who drank fruit juice (9).
Research also looked at 396 children in Australia and 394 children in Indonesia ages 6 to 12. These children received a drink containing iron, zinc, folate, vitamin A, Vitamin B6, vitamin B12, Vitamin C, and Omega-3s. Results showed higher scores on tests that measured memory and verbal intelligence in both boys and girls in Australia, but only girls in Indonesia (21).
Nutrition and The Brain: Other Diets
Intermittent Fasting
It should also be noted that some preliminary research suggest that calorie restriction and intermittent fasting may be beneficial in some neurodegenerative diseases like Alzheimer’s and Parkinson’s Disease (43).
Also, current research has linked obesity to an increased risk for Alzheimer’s and Parkinson’s Disease (50,51).
Excessive Calories
Moreover, excessive calories may have a negative effect. In mice studies, reducing calories by 40% decreased deficits in motor and cognitive function associated with aging (21).
Since the Mediterranean, MIND, calorie restrictive, and intermittent diets promote weight loss, these diets may help reduce the risk of developing some neurological diseases by helping with weight loss as well.
Low Glycemic Index Foods
Low glycemic index foods seem to improve attention and memory. The glycemic index is a measure of how quickly a food causes our blood sugar to rise. Usually foods that rank high on the glycemic index are highly processed carbohydrates and sugars.
The Keto Diet
Although more evidence points to the benefits of the MIND and Mediterranean diet when it comes to reducing the risk of neurodegenerative diseases like Alzheimer’s as well as promoting general cognitive function, some studies have found benefits from the Keto diet as well, especially in Alzheimer’s and Parkinson’s disease. A few studies indicate that the keto diet, which is a diet low in carbohydrates and higher in fats, may be neuroprotective and help reduce symptoms of Alzheimer’s and Parkinson’s (53, 54). Most of the studies are in vivo or in vitro; however, there have been a few human studies. These studies demonstrate a reduction of disease symptoms when patients started the Keto diet. The researchers cautioned implementing this diet with elderly patients due to a greater risk of malnutrition, and research still needs to be done on the long-term effects of the keto diet.
So how do we reconcile the research that says the Mediterranean and MIND style diets are beneficial AND the keto diet is beneficial?
One reason the keto diet may be protective against neurodegenerative diseases is the fact that many lose weight on the keto diet. Another benefit of the keto diet may come from it’s “fasting-like” effects on the body. However, you can get these effects from the Intermittent fasting method as well. The keto diet is also like the MIND and Mediterranean in the fact that all of these diets recommend limiting refined carbohydrates like white bread, sugar, pastries, and soda. It is recommended that the fats you eat on the keto diet come from mostly healthy fats like cold water fish, avocados, grass-fed meat, nuts, seeds, and olive oil. The keto diet also recommends eating lots of low carb vegetables like dark leafy greens. This is in sync with the Mediterranean and MIND diet as well.
There are some foods shown to reduce the risk of cognitive decline that are limited when someone is on the keto diet. These include fruits (although berries are allowed in moderation) and probiotic-rich yogurt.
So What Does This Mean? Which Diets Should We Follow?
If you are interested in following some aspects of the keto diet, then perhaps a combination of these diets could be followed in order to include the beneficial aspects of the keto diet as well as the MIND and Mediterranean diets. For example, someone could focus on eating a diet full of the vegetables and healthy fats (which are also part of the keto diet and Mediterranean diet), but also include fruits, especially berries, which is recommended when someone is on the Mediterranean diet. As for carbohydrates, many people are overeating carbohydrates. So although there are a multitude of benefits to including healthy carbohydrates in our diets, we should avoid overeating them. If someone wanted the fasting-like benefits of the keto diet, then perhaps they could try intermittent fasting. However, intermittent fasting and the keto diet are sometimes hard to sustain for some and are not recommended for someone at risk for disordered eating.
Nutrition and the Brain: Individual Nutrients
Nutrition and the Brain: Omega-3
Omega-3, especially DHA Omega-3, appears to help prevent cognitive decline and promote cognitive function and thinking abilities according to both animal and human studies (1, 21, 22, 23). Studies on mice have shown Omega-3 consumption decreased beta-amyloid plagues in the brain, which is a distinctive feature of Alzheimer’s. In a study of 485 older adults with age-related cognitive decline, those that took DHA omega-3 for 24 weeks showed improved learning and memory compared to the placebo (1). However, a small number of similar studies showed no effect in older-adults with cognitive decline.
Omega-3 and Cognitive Function in Students
Other studies have shown improvements in reading, spelling, teacher-rated behavior, and school performance in groups of students receiving Omega-3 versus the placebo(21). This would indicate that not only does Omega-3 have the potential for reducing the risk of developing Alzheimer’s, but also has the potential for improved general cognitive function, focus, and attention.
Just getting Omega-3 is not the only factor, however. It appears that the ratio of Omega-3 to Omega-6 in the body is also important. A 5:3 ratio of Omega-3 to Omega-6 has been associated with better memory and lower risk of cognitive deterioration 21. In the United States, we are getting more omega-6 compared to Omega-3. In other words, we are getting too much omega-6 and not enough Omega-3s.
Recent research has strongly indicated that Omega-3 may even be beneficial in treating traumatic brain injuries (52). However most of the evidence comes from rat studies. A few human studies have suggested that Omega-3 supplementation may be helpful in the recovery of Traumatic Brain Injury (53).
Omega-3s as well as vitamins appear to be more effective when eaten in food than when taken as a supplement (54).
Folate
Folate deficiency can lead to neurological disorders, depression, and cognitive impairment. Supplements have been shown to prevent cognitive decline and dementia during aging (21, 22).
Alpha lipoic acid
Alpha lipoic acid has been shown to improve memory deficits in animals with Alzheimer’s and decrease cognitive decay in a small group of patients with Alzheimer’s (21). Spinach, broccoli, tomatoes, and Brussel sprouts are good sources of Alpha lipoic acid.
Nutrition and the Brain: Gut Health
It appears that gut microbiome balance may influence the onset and progression of Alzheimer’s disease, as well as promote cognitive function. To be in balance, we want our gut to have plenty of good bacteria (ie probiotics). We also want to make sure our gut does not have too much of the bad bacteria. Imbalances in the gut can lead to inflammation and oxidative stress, which can increase the neuroinflammatory risk associated with cognitive decline. Studies in mice and humans show that animals and humans with mild cognitive impairment have a different gut microbiome make-up than that of non-cognitive impaired individuals (1, 12). Several rat studies have shown an increase in cognitive function and memory in rats given probiotics. In one study, lead-exposed rats were given probiotics to restore their gut microbiome. The researchers found that after the rats were give probiotics, their memory was repaired (61).
Human studies have suggested that probiotics could benefit Alzheimer’s patients as well as promote general cognitive function, focus, and attention (11, 12, 13, 14, 15, 16, 38). In a randomized, double-blinded controlled trial, probiotics improved cognitive function in patients with Alzheimer’s disease (37).
Gut Health and ALS
Although more research is needed, early research including a systemic review suggests that gut microbiome dysbiosis may contribute to ALS onset and progression; therefore, eating probiotic and pre-biotic-rich foods may be beneficial (40, 41). It should also be noted that the gut microbiome appears to be different in ALS patients (42).
Gut Health and Parkinson’s Disease
In vitro evidence suggest probiotics may decrease oxidative stress, inflammation, and bacterial overgrowth in individuals with Parkinson’s disease (60). The most beneficial strains seem to be L. salvarius and L. acidophilus.
Gut Health: The Take Home Message
Based on preliminary research microbiome imbalance could be a trigger for neurological disorders; therefore, incorporating probiotic-rich foods may be beneficial.
Nutrition and The Brain: Specific Foods
Nutrition and the Brain: Antioxidant-Rich Foods: Fruits, Vegetables, Dark Chocolate, and Green Tea
Antioxidant consumption is linked to improved cognitive function and reduced risk of Alzheimer’s disease and other neurodegenerative diseases. Positive links have been found in the antioxidants like vitamin E, vitamins C, vitamin A, zinc, selenium, lutein, zeaxanthin, polyphenols, flavonoids, catechins, resveratrol, and quercetin (28). Foods rich in antioxidants have also been shown to be neuroprotective. Antioxidant-rich foods appear to reduce the risk of Alzheimer’s, dementia, and may help with cognitive function of the general population. These foods include fruits, especially berries; vegetables, especially cruciferous vegetables and dark leafy greens; and dark chocolate (23).
A 3-year cohort study found that lower intakes of vegetables and legumes were associated with cognitive decline among illiterate elderly (4). Also when researchers looked at 4,740 individuals 65 or older, researcher found that a combination of vitamin C and vitamin E supplementation was linked to a 78% reduction in the prevalence of Alzheimer’s Disease (44, 45). Moreover, high serum levels of B-carotene was associated with an 85% reduction in the risk of cognitive decline in older adults (46).
Antioxidants and ALS
According to 5 cohort studies, diets high in antioxidant, vitamin E, carotene, and lutein like fruits and vegetable, especially dark leafy greens has been linked to a decrease risk of developing ALS (39). However, taking vitamin C supplements (vs eating carotene-rich food) appeared to slow ALS progression but did not stop the onset.
Vitamin E
Vitamin E, an antioxidant found in foods like leafy greens and nuts, may improve cognitive function (21). Decreased levels of vitamin E is associated with poor memory in older adults. Moreover, in aging mice, vitamin E has been shown to extend lifespans and improve mitochondria function and neurological performance (21).
Quercetin
In mice studies quercetin, which is an antioxidant, reduced learning and memory impairment
Selenium, NAC, and Glutathione are all antioxidants that, according to experimental studies, may protect against Parkinson’s Disease (55).
Dark Leafy Greens
One study found that dark leafy greens such as spinach and kale were associated with slower age-related cognitive decline. Healthy older women who consumed a combination of lutein and DHA everyday had improved verbal fluency, memory scores, and increased rates of learning after 4 months (61). Lutein is found in dark, leafy greens and DHA is found in salmon, tuna, and other fatty fish.
Berries
Dietary intakes of berries and flavonoids appears to reduce rates of cognitive decline in older adults based on a study in Annals of Neurology (5).
According to research, men who regularly consumed flavonoid-rich foods like raspberries and blueberries were 40% less likely to develop Parkinson’s disease (57).
Moreover, when older adults ate 1 cup of blueberries for 90 days, their memory and their ability to accurately switch tasks improved compared to the placebo (58, 59)).
Nuts and Seeds
Tree nuts are a good source of vitamin E, folate, fiber, antioxidants, and Omega-3s. All of these nutrients appear beneficial when it comes to decreasing oxidative stress, decreasing inflammation, and improving cognitive function (20). Types of tree nuts include walnuts, Brazil nuts, almonds, pistachios, and pecans. Walnuts are especially helpful when it comes to the brain. Walnuts are the best nut source of Omega-3s and also contain melatonin. Melatonin deficiency has been linked to degradation of cholinergic neurons in the basal forebrain and the deposition of aggregated proteins in the brain. This could lead to cognitive impairment and depression (20). Although we are not sure if this is a major player when it comes to walnuts benefits to the brain, evidence does show that regularly eating walnuts is linked to better cognitive function (20).
Fava Beans
Although the research is limited, some small studies suggests that Levodopa found in broad beans (also called fava beans) may slow the progression or relieve symptoms of Parkinson’s Disease (58). But if you have Parkinson’s disease, it is important to talk with your doctor before eating Fava beans in excess. You could overdo it, if you are taking medications and eating Levodopa-rich foods. This excess could cause dyskinesia in people with Parkinson’s. You should continue to take medications per your doctors’ recommendations.
Pomegranate Juice
A study found that pomegranate juice increased memory and improved functional MRI activity in older adults with mild memory complaints (3).
Foods that Contain Nicotine
Some studies suggest that nicotine may provide some protection against Parkinson’s Disease; however, the cost of smoking far outweighs the benefits. You can get nicotine from foods like peppers and tomatoes. One study even found that people who regularly ate nicotine-rich foods, where less likely to develop Parkinson’s’ Disease (56). In fact, one study even found that pepper consumptions was inversely associated with Parkinson’s’ disease.
Coffee and Caffeine
Coffee may improve general concentration and focus; reduce the risk of cognitive decline; and reduce the risk of developing Parkinson’s and Alzheimer’s as well as improve general concentration and focus (24, 25, 26, 27, 35). In one study, patients with Parkinson’s Disease found their symptoms improved after taking caffeine pills. Caffeine found in coffee may also reduce the risk of Parkinson’s disease as well (55).
Turmeric
According to some research, turmeric may improve cognitive function (21). Turmeric has been shown to reduce memory deficits and cognitive decline in animal models of Alzheimer’s and brain trauma. It has also been noted that there is a low prevalence of Alzheimer’s in India where there is a high consumption of turmeric (21).
Rosemary
Rosemary may protect the brain against aging, protect against neurodegenerative diseases like Alzheimer’s, and may even help with concentration and cognitive performance. In a randomized double-blinded, placebo-controlled clinical trials, rosemary appeared to significantly increase speed of memory in the elderly (105, 106, 107). Rosemary may also support recovery from conditions that lead to brain damage (i.e. strokes) and may protect the brain against aging (107).
Sage
Both mice and human studies have demonstrated that several types of sages may positively impact cognitive function and protect against neurodegenerative diseases (109). According to studies, Sage may improve learning, memory, and information processing in people with mild to moderate Alzheimer’s. In a double-blinded randomized placebo-controlled trial, participants with Alzheimer’s who consumed common sage performed better on tests that measured memory, problem solving, reasoning, and other cognitive abilities better than the group taking the placebo (108). Another study found that Spanish sage improved alertness and cognitive performance in healthy young volunteers (107).
Nutrition and the Brain: Supplements
A Note on Food vs. Supplements
Some of the studies discussed in this post looked at the benefits of taking a nutrient in the form of a supplement. While I take an optimistic approach with food and their benefits, I am more cautious with supplements for two reasons. One, they can be expensive, and two, we can take too much and become toxic. Some supplements can negatively interact with medications. Always talk with your doctor before taking supplements.
In the case of food, however, even if the research is preliminary and conflicting as far as a particular benefit; if the food is generally healthy, why not incorporate it in our diets?
Ginseng
Although some of the evidence is weak, early research suggest that ginseng may improve mental and physical performance (29, 30, 34, 35). Other studies show that when patients with Alzheimer’s took Ginseng long-term, their cognitive deficits improved (31, 32, 33, 36).
Ginkgo
According to a systemic review and meta-analysis, ginkgo may slightly improve cognitive function in individuals with dementia (10).
Ashwagandha
A few preliminary studies show that Ashwagandha may improve memory and cognitive function. One randomized-controlled study found that Ashwagandha improved memory in people with mild cognitive impairment (2).
Coenzyme Q10
A study in the Archives of Neurology found that in 80 participant with Parkinson’s Disease, coenzyme Q10 appeared to slow the progressive deterioration of Parkinson’s Disease compared to the placebo group (47). Other studies have had conflicting results. Coenzyme Q10 may be more beneficial in people with a deficiency; however, a coenzyme Q10 deficiency is rare (48).
CBD
Early research shows that taking CBD daily for 4 weeks may improve psychotic symptoms of Parkinson’s disease (49).
Exercise
Exercise has been shown to enhance learning and memory, counteract mental decline, and even enhance mental capacity in young adults. Physical activity has even been shown to help with cognitive recovery after a brain injury. Exercise in combination with Omega-3 and Flavonoids may be the most beneficial (21).
Nutrition and the Brain: What to Eat Cognitive Function, Focus, Attention, and Alertness and What to Eat to reduce the risk of neurodegenerative Disease like Alzheimer’s, Dementia, Parkinson’s, and ALS
Nutrition and the Brian
What to Eat Cognitive Function, Focus, Attention, and Alertness and What to Eat to reduce the risk of neurodegenerative Disease like Alzheimer’s and Parkinson’s : A quick guide
Eat a Mediterranean/MIND-Style Diet.
Diet should be mostly plant-based whole foods and consist of antioxidant and Omega-3-rich foods.
Include vegetables, especially leafy greens, nuts, seeds, fruits, especially berries, beans, while grains, fish, poultry, olive oil, green team and dark chocolate.
Limit refined carbohydrates and sugars, ultra-processed foods, processed meats, and fried foods. Consider limiting high fat dairy.
Incorporate probiotics and prebiotics into your diet.
Add Turmeric, Rosemary, and Sage to some of your meals.
Consider regularly consuming caffeine containing drinks and nicotine containing foods like peppers and tomatoes.
Talk with your doctor before adding supplements. Supplements that show promise include Ginseng, Ginkgo, and Ashwagandha.
Although there is strong evidence that the Mediterranean and MIND diets promote cognitive function and reduce the risk of Alzheimer’s and other neurodegenerative diseases, some evidence indicates that the keto diet and intermittent fasting may be beneficial as well. Consider incorporating the beneficial aspects of these diets.
An evidence-based list of foods that boost mood; promote cognitive function, focus, attention, alertness, and memory; support the immune system; aid in weight loss; reduce the risk of chronic diseases, autoimmune diseases, Alzheimer’s disease, joint pain, and even seasonal allergies.
A simple meal plan checklist that will help you eat balanced meals on a daily basis that fuels your mind, body, and spirit.
A faith-based mindfulness and mindful eating guide.
ADHD is defined as a neurodevelopmental disorder involving inattention, hyperactivity, and impulsiveness; therefore, it stands to reason that eating foods to support and promote brain focus and attention, and foods that have a calming effect may help with hyperactivity and restlessness. Other symptoms of ADHD include struggling to complete a task, staying focused, and difficulty curbing inappropriate behavior. Many of these symptoms affects the ability to do well in school and maintain healthy relationships.
A Dietitian’s Comprehensive Guide to Nutrition for ADHD, Autism, Antisocial Behavior, & and General Childhood Behavior
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Autism Spectrum Disorder
Autism is defined as a developmental disorder of variable severity that is characterized by difficulty in social interaction and communication and by restricted or repetitive patterns of thought and behavior. Like with ADHD, diet can support and promote cognitive function and may even help with some common Autistic behaviors.
Antisocial Behavior
Anti-social behaviors are actions that lack consideration for the well-being of others. We will look at what roll nutrition could play in decreasing antisocial behavior as well.
Below we will look at some of the foods that may be helpful according to research.
General Diet
Before we dive in, it should be noted that studies are finding that incorporating an overall balanced diet full of a variety of essential nutrients has the most benefit regarding these conditions. Unfortunately, children with Autism or ADHD may have nutrient deficiencies due to picky eating. Common deficiencies may include vitamin B6, vitamin B12, Folic Acid, and Vitamin D. Therefore, multivitamin supplements are often recommended and have been shown to improve Autism and ADHD symptoms.
The Research On Overall Diet
In an 8-week double-blinded randomized placebo-controlled study, two times as many participants on micronutrient supplements compared to a placebo reported a decrease in hyperactivity, impulsivity and even symptoms remission in participants with ADHD. Interestingly, a year later, those who stopped taking the supplements found that the symptoms returned (14). Those that stayed on the supplements saw even more improvements. These results suggest that adequate nutrient intakes play an important role in ADHD symptoms.
One study looked at 120 children and adolescents and found an increased prevalence of ADHD in children and adolescents who had diets higher in fast food, sugar, sugar-sweetened beverages, and low in Mediterranean-style diet foods. (12).
In one case study, a 21-year old female suffering from ADHD, Bipolar Disorder, anxiety, and panic disorder saw improvements in mood, anxiety, hyperactivity, and impulsivity with micronutrient supplements. In fact, after one year of treatment, the participant went into remission from all mental illnesses (15).
Studies have found that the consumption of a combination of fatty acids, Omega-3s, probiotics, amino acids, vitamins, and minerals (especially magnesium, zinc, and iron) appear to improve metabolic stress markers in individual with ADHD. Moreover, these individuals reported a reduction in emotional problems (81, 82, 84).
Yet another study found a higher rates of ADHD in children who ate a diet high in processed foods, salt, and sugar and low in Omega-3, fiber and folate. Lower rates of ADHD were seen in children who had diets rich in fish, fruits, vegetables, legumes, and whole grains (81)
Preliminary research indicates that probiotics, folate, choline, glutamine, and antioxidants may play a positive role in helping ADHD symptoms.
Antisocial Behavior
Nutrition deficiencies in multiple vitamins and minerals as well as essential fatty acids have been shown to effect behavior. A double-blinded, placebo controlled randomized study showed that when prisoners took vitamin and mineral supplements, they committed 26.3% fewer offenses compared to the placebo group. Based on these results, researchers of this study concluded that anti-social behavior in prison, including violence, may be reduced by preventing vitamin, mineral, and essential fatty acid deficiencies. (63).
Magnesium, Vitamin B6, and Vitamin B12
According to an earlier study, levels of zinc, magnesium, calcium, and phosphorus have been shown in children with ADHD (64). Moreover, low levels of magnesium have been show to increase distractibility and hyperactivity. (64).
Another study saw significant improvements in ADHD symptoms for almost all children with ADHD who received Magnesium and vitamin B6 supplements. The improved symptoms included hyperactivity, aggressiveness, and lack of attention. When the supplements were discontinued the symptoms returned (65).
Other studies have looked at Magnesium and vitamin B6 as it relates to Autistic Spectrum Disorder. Some of these studies show improvements in behavior, speech, eye contact, IQ, social skills, and social interactions (127).
Vitamin B12 deficiency is a concern for children and adults with Autism. Research showed improvements in children with Autism after taking Vitamin B12 (135, 136).
Zinc
Low levels of zinc have been linked to inattentiveness, hyperactivity, and impulsivity. In a double-blinded, placebo-controlled study, participates with ADHD who took zinc sulfate supplements significantly improved hyperactivity, impulsivity, and social scores compared to the placebo (66, 67, 86).
Iron
Iron supplements may have benefits in regards to reducing ADHD symptoms on individuals who are deficient in Iron (67, 87).
Vitamin D
Deficiencies in Vitamin D has also been linked to ADHD and Autism. In fact, evidence points to the possibility that gestational and early childhood vitamin D deficiency may increase the risk developing of autism (126).
Omega-3
Children with ADHD generally have low omega-3 levels. While evidence is conflicting, most studies show either a significant or modest improvement in ADHD symptoms after taking Omega-3 supplements. These studies, including double-blinded, randomized placebo-controlled studies, have shown a significant improvement in ADHD symptoms in children taking Omega-3 supplements compared to a placebo. Some of the improved symptoms include restlessness, aggressiveness, completing work, emotional lability, oppositional behavior, conduct problems, and academic performance. (13, 67,68, 69, 70, 71, 72).
Omega-3 may also be beneficial for children with Autism. According to research, children with Autism and Asperger’s who take Omega-3 have less anxiety and aggression and decreased hyperactivity and impulsivity. They also show better attention spans and improved language development, as well as reading and spelling skills (123, 124, 125).
Antioxidants and Inflammation
According to emerging research, chronic inflammation, especially inflammation of the brain, and oxidative stress may contribute to ADHD and/or lead to ADHD symptoms. So it is reasonable to assume that a diet rich in antioxidants and other anti-inflammatory foods may be beneficial. Furthermore, high levels of inflammatory markers in the body have been associated with increased intensity of hyperactivity and inattention symptoms (89). It is also noted that people with inflammatory conditions such as allergic and atopic eczema and asthma are at a higher risk for ADHD (90).
Autism has been linked to higher levels of oxidative stress, and antioxidant supplements have been associated with improvements in autism symptoms severity (131).
One study found oxidative stress in 88.64% of the children with Autism who participated in the study (134). Some evidence indicates that antioxidants may improve social communication, unusual behavior, and self-regulation in individuals with Autism. In one study, those with Autism who ate 70% cacao dark chocolate, which is rich in antioxidants, for 4 weeks, showed significant improvements on the Autism Spectrum Rating Scale (130).
Sulforphane
Sulforaphane is an antioxidant found in broccoli sprouts and cauliflower. Preliminary research showed that sulforaphane improves social interaction and behavior deficits in individuals with Autism (90). In mice, sulforaphane improved autism and protected against memory impairment (89, 90,
N-acetyl Cysteine
NAC, which is found in many plants, especially onions, has been shown to have promising results as a possible therapy for Alzheimer’s, Schizophrenia, Autism, depression, addiction, substance abuse, OCD, and mood disorders. N-acetyl Cysteine inhibited levels of proinflammatory cytokines in animal studies and also had anti-depressant effects. One study found NAC decreased ADHD symptoms in patients with lupus and inhibited autoimmune inflammation (90).
Gut Health
Although the research is preliminary and somewhat lacking in regards to Autism, Schizophrenia and ADHD, gut dysbiosis has been associated with other neuropsychiatric disorders like depression, Parkinson’s disease, bipolar disorders, and anxiety; therefore, some have speculated that improving ones gut health could have similar benefits for those with Autism and ADHD (83, 91).
Moreover, even though the research is lacking, some research does exist. This preliminary research suggests that gut health may impact symptoms of Autism, Schizophrenia, and ADHD.
One study looked at gut health as a part of early prevention. In a randomized trial, 75 infants were given lactobacillus rhamosus or a placebo for 6 months. The diagnosis of ADHD or Asperger’s Syndrome developed in 17.1% of the placebo group by age 13 whereas none of the probiotic group developed either condition (79).
Another study wanted to see if consuming probiotics would improve the symptoms of ADHD in children who already had ADHD. In this study, those that received the probiotic reported better health-related quality of life compared to the placebo (80).
Other research shows that those with Autism tend to have abnormal microbiomes shows that improved gut health and probiotics may improve behavioral symptoms of Autism (132, 133). Probiotics do appear to help improve GI symptoms in individuals with Autism as well (133).
Foods to Consider Limiting
Sugar and Sugar Soft Drinks
Sugar intakes including sugary soft drinks appears to increase symptoms of ADHD. Moreover, high consumption of sugar soft drinks were associated with mental health issues including hyperactivity, conduct problems, and mental disorder (74 ).
Artificial Colors, Flavors, and Dyes and Food Additives
Here we have an example of quantity vs quality of studies. The effects of artificial colors on behavior in children with or without ADHD has been extensively studied for the past 35 years; however, some of the studies were weak in design. Even so, these studies suggest artificial colors may have a small negative impact on children’s behaviors, hyperactivity, breathing disorders, and GI symptoms even on children without ADHD (120, 121). For example, in one randomized, double-blinded, placebo-controlled study, artificial colors and/or sodium benzoate resulted in increased hyperactivity. (72).
In another randomized placebo-controlled study, 297 children from the general population (i.e. children without ADHD) aged 3-9 years were found to have an increase in hyperactive behavior after they ate a mixture of food dyes and sodium benzoate preservative. In contrast to many previous studies, the children were from the general population and did not have attention-deficit/hyperactivity disorder (122).
Because of these findings, FDA requires certain artificial food colors to be listed and the European Union takes it a step further by requiring a warning label listing adverse effects to children’s attention and behavior.
According to an article in “Today’s Dietitian,” highly refined foods often contain artificial dyes and preservatives that are associated with aggravator behavior symptoms in people with autism (120, 121).
Salicylate
Some have suggested that Salicylate may have a negative impact on children with ADHD symptoms; however, according to The Medical Journal of Australia, no peer-reviewed evidence supports this theory as of yet. Moreover, the authors express concern that salicylate restrictions could increase the risk of nutrient deficiencies, including deficiencies in nutrients that have been shown to have a positive impact on ADHD symptoms (73).
The Take Home Message
Highly refined products are going to have more artificial colors and preservatives, MSG, high-fructose corn syrup, sugar, and artificial sweeteners and may have the biggest negative impact on symptoms of ADHD and Autism. Therefore, eating whole foods with simple ingredients most of the time is encouraged.
Food Intolerances and Sensitivities
Studies show that when individuals with ADHD and Autism eliminated their particular food intolerances and sensitivities, their symptoms improved by anywhere between 24-80% (75, 76, 77, 78).
In one study, 50 children began a restricted elimination diet for 5 weeks. Researchers found that 78% of the participants saw significant improvements in ADHD (85).
As for Autism, researcher have found that eliminating gluten and casein from the diet, appears to improve behavior problems and cognitive and social functions for 25% of those with autism (128, 129).
Other common allergy/sensitive/intolerant foods are eggs, fish, seafood, tree nuts, peanuts and soy. If an individual with Autism is intolerant to any of these foods, eliminating these foods from the diet may be beneficial.
A Note on Food Sensitivities and Intolerances
Food sensitivities and intolerances can contribute to poor gut health. Inversely, poor gut health can increase food sensitivities. Changing your diet can greatly improve your gut health and many symptoms and conditions, but if you are still having problems even after incorporating a healthier diet and following your doctor’s medical treatment; then, you may want to try an elimination diet to determine if you have any food sensitivities or food intolerances.
Among people with food sensitivities, some have always had them, while others can become sensitive to a food by eating one food too often.
Gluten is an example of a food Americans could be eating too often, which may be one reason some are becoming sensitive to gluten. In the American diet, we are not getting much variety when it comes to grains. We eat pasta, sandwiches, wraps, pizza, and buns several times a day, EVERYDAY…all are usually made from wheat!
Usually you can eliminate the foods you are sensitive to while simultaneously eating foods that improve your gut health. Once you have healed your gut, many people can add those foods back into their diet. Remember though, variety is key. Others will find that they will have to continue eliminating a food to continue reaping the health benefits and control their symptoms.
Common food intolerances and sensitivities include wheat, gluten, and milk. Certain children appear to have intolerances to artificial colors, artificial dyes, artificial flavors, artificial sweeteners, or artificial preservative such as BHA, BHT, TBHQ. It is also noted that 15% of children with ADHD have Celiac disease.
Eating less processed foods and more whole foods will also cutdown on the amount of food colors and additives in ones diet.
The Feingold Diet
The Feingold diet is an elimination diet that involves eliminating artificial colors, artificial preservative, and artificial sweeteners from the diet to improve ADHD symptoms. The diet is meant to determine if an individual has any food intolerances or sensitivities.
In Phase 1 of the diet, the individual would avoid foods on a specific list. Some have reported a notable positive difference within days of implementing phase 1.
For phase 2, the individual will begin adding foods back into their diet one at a time so that they can note any changes to their symptoms. Phase 2 is the time when the individual will discover which particular foods they might be sensitive or intolerant.
The goal is not to be on the Feingold diet forever, but to figure out your particular food intolerances or sensitivities. Then, the individuals can avoid unnecessarily omitting foods in which they tolerate. In the end, we want to eliminate as little as possible.
Studies have found that the Feingold diet only works for children who are intolerant or sensitive to foods.
Mindfulness
Several studies including a recent meta-analysis, a systemic review, and a controlled trial conclude that mindfulness may reduce ADHD symptoms and be an effect form of ADHD treatment (114, 115, 116).
Nutrition for ADHD, Autism, Antisocial Behavior, and General Childhood Behavior: A Quick Guide
Eat an antioxidant-rich, Mediterranean-style diet full of wholefoods like fruits, vegetables, fish, nuts, seeds, and dark chocolate.
Due to picky eating and the fact that vitamin and mineral deficiencies appear to worsen symptoms, consider taking a multivitamin.
If getting Omega-3 in the diet proves difficult due to picky eating, consider an Omega-3 supplement or eating foods fortified with Omega-3.
Eat mostly whole foods and limit sugar, refined carbohydrates, and ultra-processed foods which contain artificial colors, flavors, and additives.
Limit foods in which you or your child are sensitive or intolerant. Consider temporarily following the Feingold diet to determine food sensitivities and intolerances.
Consider adding probiotic-rich foods to your diet.
Lacy Ngo, MS, RDN is a registered dietitian and owner of Mindfulness in Faith and Food, LLC. Mindfulness in Faith and Food, LLC focuses on how to live your healthiest, happiest, most meaningful life through faith-based mindfulness and evidence-based nutrition. Ngo is one of the top experts in faith-based mindfulness and nutrition and the author of several books including, Mindfulness in Faith and Freezer Meals, The Nourishing Meal Builder, and Faith, Mindfulness, & Nutrition. You can also find evidence-based nutrition articles, recipes, convenient healthy snack lists, and faith-based mindfulness techniques on her blog, Mindfulness in Faith and Food.
What to eat to reduce the risk and/or symptoms of depression, anxiety, OCD, stress, bipolar, & schizophrenia
Food and nutrition play and important role in our mood, thinking, behavior, and emotions. The foods we eat appear to influence the chemical composition of our brains.
Extensive evidence suggests that, for some, food and diet could significantly impact your mental health and mood, even helping with symptoms or reducing the risk of developing mood disorders like depression, anxiety, Bipolar disorder, stress, and even Schizophrenia.
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A Dietitian’s comprehensive guide to Nutrition and Mood: What Role does nutrition play in regards to general mood and mental disorders like depression, anxiety, OCD, stress, bipolar disorder, and schizophrenia?
Personal Background:
Sometimes, even if you know the science, you still don’t truly understand the impact until you experience it yourself. I am a registered dietitian, and I have personally seen my mood significantly improve after changing some aspects of my diet.
You see, I experienced a time of prolonged feelings of sadness after my son went through several medical conditions. In kindergarten, my son developed Pneumonia from the common cold virus. The Pneumonia caused a condition called Bronchiectasis. My son eventually had to have a lobe of his lung removed. Later he developed a condition called HSP.
My Health
Seeing my son suffer was not good for my health as well. I went through a season of sadness and became ill often myself.
Surprisingly, my sadness didn’t go away when my son got better. I felt like my son’s condition had taken away three years of our lives. For two weeks, I cried every day. This sadness felt different than what I should be feeling after my son was now doing so much better. Other symptoms started manifesting themselves as well. The dietitian in me wondered if my diet could be contributing to my mood and some other symptoms I had been experiencing.
I decided to be more intentional about the foods I ate, and do you know that ALL of my symptoms went away and my mood drastically improved! (You can read more of my story here).
The Best Diet for Mood
It has been well established that the Mediterranean diet reduces the risk of depression. Study after study show that a high antioxidant, Mediterranean diet is associated with a decrease risk for depression and depressive symptom; whereas a high fat, high sugar “western diet” is associated with an increased risk of depression (26.)
A review done by members of the International Society for Nutritional Psychiatry Research concluded that a diet high in whole foods, vegetables, fruit, fish, whole grains, lean meats, nuts, legumes, and low in processed foods is more likely to provide protection against mental disorders. (2). According to another review of 25 studies, those with higher quality diets are less likely to experience depression. (3.) High intakes of fruit, vegetables, and fish have been associated with a reduced risk of postpartum depression and postpartum anxiety as well.
According to the randomized controlled SMILES trial, participants who received Mediterranean diet counseling reported better emotional health compared to the control. Researchers also reported that diets high in red meats, refined grains, sweets, full fat dairy, butter, and potatoes and low in fruits and vegetables were associated with an increased risk of depression. (7, 9.)
Even More Research
A 2017 meta-analysis also found that diets high in fruits vegetables, whole grains, fish, and olive oil and low in fat, animal foods (besides fish), and antioxidants were associated with an decrease risk of depression (8). And yet another meta-analysis found that fruit and vegetable consumption reduced the risk of depression (23.)
In an 8-week case study, a 21-year old female suffering from ADHD, Bipolar Disorder, anxiety, and panic disorder saw improvements in mood, anxiety, hyperactivity, and impulsivity with micronutrient supplements. In fact, after one year of treatment, the participant went into remission from all mental illnesses (15.)
Blue Zones and Mood
The Blue Zones refers to areas in the world where people are living long, high-quality lives. These people living in the 5 Blue Zones have lower rates of chronic disease as well as less incidence of depression (19)
People in these Blue Zones have a common diet: high in vegetables, fish, legumes, fruit, nuts, whole grains, and olive oil.
The Western Diet and Mood
Several studies have found a link between depression and anxiety and the western-style diet. The western diet consists of energy-dense, pro-inflammatory, and ultra-processed foods with a high glycemic load. Western diets are also low in fiber.
One study looked at 8,964 participants and found an increase risk of depression associated with the western diet. The western diet may increase the risk of depression by inducing inflammation and oxidative stress, and by disturbing the gut microbiome balance and gut-brain interactions (26.)
A Note on Inflammation
Our bodies require acute inflammation to recover from injury and illness; however, chronic inflammation can contribute to a multitude of conditions and negatively impact the brain and even cause mood disorders. Unfortunately, this is when a vicious cycle begins. Inflammation increases the risk and/or exasperates depression and stress; and depression and stress exacerbates inflammation (17, 21.) The good news is an anti-inflammatory diet can greatly reduce chronic inflammation and conditions like depression and mood disorders. Inversely, pro-inflammatory diets can have a negative impact on our mood and brain.
Pro-inflammatory foods include refined sugar and ultra-processed foods. Refined sugar is a particularly pro-inflammatory food and should be limited to reduce inflammation. For those who are gluten and/or casein intolerant, these foods can have a negative impact on inflammation as well. Diets low in Omega-3; stress; lack of sleep; and excessive calories are pro-inflammatory as well (21.)
The Mediterranean style diet which is high in omega-3 and antioxidants is considered an anti-inflammatory diet. (16.)
General Nutrition and Mood: The Take home message
The take home message is that a growing body of evidence supports high intakes of fruits, vegetables, olive oil, nuts, fish, and whole grains; and limited consumption of meat, especially processed meat; commercial baked goods, trans fat, sugary desserts and drinks; and refined carbohydrates. This Mediterranean-style diet may reduce the risk of developing mood disorders and may improve depressive symptoms.
Now Let’s Take a Look at Some of The Specific Nutrients.
Antioxidants and Mood
Oxidative stress increases inflammation. Additionally, oxidative stress is inversely associated with mood disorders including depression and anxiety. Antioxidants reduces oxidative stress, inflammation, improve gut health, and have been shown to improve general mood and symptoms of depression as well as play a role in mental disorders. People with depression tend to have a lower antioxidant, fruit, and vegetable intake, according to research (22.) Some antioxidants include vitamin A, vitamin C, and polyphenols like the flavonoid quercetin.
A meta-analysis looked at 10 studies consisting of 227,852 participants and found an inverse association of fruit and vegetables intake and risk of depression. Studies also found that antioxidant levels are lower in adults with depression (27.)
Consistently eating an antioxidant-rich diet may help your mood overtime, and one study suggests that eating antioxidant-rich foods, especially fruits, may improve your mood immediately. In this study, children and young adults were given a flavonoid -rich blueberry drink. Their moods were assessed before and after the drink. The participants reported a more positive mood after the drink. Although these results are interesting, more research is needed to determine if antioxidants can improve moods this quickly (30.)
Polyphenols
Polyphenols and flavonoid polyphenols, particularly, have been shown to have anti-depressant effects in human trials. Green tea (a good source of polyphenols) has been associated with an decrease in the prevalence of depression. In fact, individuals who drank 4 cups or more per day had a 51% lower prevalence of depression compared to those who drank 1 cup or less per day (29.) The EGCG and L-theanine in green tea may also have a calming effect without making one feel drowsy. In fact, according to research, green tea may even improve alertness.
According to the Indian Journal of Psychiatry, patients with generalized anxiety disorders had significantly lower levels of the antioxidants Vitamin A, Vitamin C, and Vitamin E compared to healthy controls. After these patients were given supplements of these vitamins for 6 weeks, their anxiety and depression scores significantly improved. (29.)
Another study found that when people took vitamin C supplements before a stressful task, their cortisol (the stress hormone) levels returned to normal more quickly (29.)
Antioxidants and Schizophrenia
Oxidative stress may be one of the contributors to gray matter loss and thus cognitive impairment and functional impairment in patients with schizophrenia. It is known that antioxidants reduce oxidative stress in the body. In a review of 22 randomized controlled studies, researchers found psychotic symptoms were lower in those with schizophrenia who were consuming antioxidants along with their traditional medications (88.)
Omega-3 and Healthy Fats
As mentioned earlier, inflammation can increase the risk of depression, anxiety, and other mood disorder. Omega-3 is an anti-inflammatory healthy fat that reduces oxidative stress and has been shown to be helpful in major depressive disorders, bipolar disorders, anxiety, and general mood. This healthy fat may help regulate neurotransmitters, which can cause a calming or relaxing effect (28.)
Omega-3 and Depression
In a randomized controlled trial, 76% of children with endogenous depression who received psychotherapy with Omega-3 supplements achieved remission of their depression compared to only 56% who were taking the placebo along with therapy (10.)
Fish is one of the best sources of Omega-3 fatty acid. One review looked at 31 studies, which totaled 20,000 cases of depression and found fish consumption decreased depression symptoms. Other reviews had similar results. In one study, women who ate fish two times per week had a 25% lower risk of developing depression (27.)
One meta-analysis looked at 14 studies and found that Omega-3 levels were lower in participants suffering from depression compared to the controls. Moreover, the results showed that when patients who were suffering from depression took their prescribed antidepressants along with Omega-3 supplements, their symptoms of depression were significantly reduced compared to those who were taking their anti-depressants only. In a few studies, Omega-3 supplements even appeared as effective as anti-depressant medications for some individuals (27.)
Omega-3 and Anxiety
Studies have also shown an inverse relationship between Omega-3 and other healthy fats and anxiety disorders as well due to their calming effect (11, 24.) A rat study also showed an EPA-rich diet could decrease the risk of developing anxiety-like behavior (28.) In another trial, the researchers gave 22 substance abusers Omega-3 DHA and EPA for 3 months. The results showed a significant decrease in anger and anxiety scores compared to the placebo. (28.) Omega-3 may even help with event-related anxiety or anxiety caused by specific stressful situations. In a randomized double-blind controlled trial, omega-3 supplements were shown to decrease inflammation and anxiety in healthy young athletes when they were faced with a stressful major exam. (28.)
Omega-3 and Bipolar Disorder
In a randomized controlled trial, people with Bipolar Disorder who took Omega-3 supplements had longer periods of clinical remission compared to the placebo. This also suggests that Omega-3 may have some anti-depressant effects (28.)
In a review of 6 case-controlled studies, researchers found low Omega-3 levels in patients with Bipolar disorder. Moreover, the severity of manic symptoms was negatively associated with the amount of plasma levels of EPA Omega-3 (28.)
B vitamins: Vitamin B12 and folate
B vitamins, including vitamin B12 and folate, have been inversely associated with depression and anxiety in studies. (4) It has been well established that decreased levels of vitamin B12 is associated with a higher risk of depression. In fact, a severe deficiency in vitamin B12 can increase the risk of severe depression by 2-fold (27.) Let’s look at one of many example. In a case study published in Child Adolescent Psychiatry and Mental Health, a 16-year old boy diagnosed with mixed mood disorder with psychotic features was given Vitamin B12. (His treatment team had discovered he was deficient in vitamin B12). By week two of taking these supplements, the boy showed no psychotic features.
In some studies, Folic Acid deficiency is associated with increased rates of depression as well; however, the results from other studies have been mixed (27).
B Vitamins and Schizophrenia
Recent research supports that B vitamins may help reduce schizophrenia symptoms. Researchers have found that those taking supplements of vitamin B12, vitamin B6, pyridoxine, folate, and vitamin B9 along with their traditional medications had fewer schizophrenia symptoms.
Vitamin D and Mood
Vitamin D has been shown to possibly improve calming neurotransmitter levels and have beneficial effects in Major Depressive Disorder by protecting our brain from the depletion of dopamine and serotonin, Deficiencies in Vitamin D can increase the risk of mood disorders including depression and anxiety (20, 31)
One epidemiological study showed a vitamin D deficiency was associated with an 8-14% increase in depression and a 50% increase in suicide rates (28.) Sunlight, salmon, tuna, and cage-free eggs are good sources of vitamin D.
Zinc and Mood
According to research, zinc, which is essential for the brain, is inversely associated with anxiety and depression, including Major Depressive Disorder (5). In fact, deficiencies in zinc could increase your risk of mood disorder (20.) Animal proteins are good sources of zinc.
Magnesium and Riboflavin and Mood
Like zinc, Magnesium is essential for the brain and inversely associated with depression and anxiety (6) Deficiencies in Magnesium as well as Riboflavin have been linked to mood disorders as well (20.) Whole grains, nuts, seeds, avocados, and dark chocolate are good sources of Magnesium. Almonds, asparagus, and fortified foods are good sources of Riboflavin.
Tryptophan and Mood
Although research is conflicting, some studies show Tryptophan may also help with anxiety disorders (27.) According to research, Tryptophan may not help with mood on it’s own, but may be able to boost serotonin (a happy hormone) levels and thus mood when eaten with a carbohydrate-rich food. For tryptophan to work, this amino acid must first be absorbed; unfortunately, tryptophan must compete with other amino acids to be absorbed. Carbohydrates promote amino acid absorption; therefore, may improve the absorption of tryptophan.
Sources of tryptophan include eggs, cheese, soy, salmon, nuts and seeds. Salmon and cage-free eggs are also good sources of omega-3 and vitamin D. Nuts are a good source of fiber and antioxidant as well.
Gut Health and Mood
More and more studies are finding that gut health may play a huge role in our overall health. In fact, evidence suggests that gut health can impact our immune system, mood, food sensitivities, seasonal allergies, asthma, and autoimmune diseases, just to name a few. Studies show that Probiotics (good bacteria), specifically, may help reduce anxiety and stress. (27)
According to The Yale Journal of Biology and Medicine, over the past decade, research has shown that gut health appears to affect symptoms of depression and anxiety (92.) Gut dysbiosis has been associated with depression, Parkinson’s Disease, Schizophrenia, Autism Spectrum Disorder, and ADHD (83). But why does the gut have such an effect on the brain? The gut-brain axis is a term used to describe the connection between the gut and the brain. The vagus nerve sends signals between the intestines and the brain. Ninety-five percent of serotonin, the neurotransmitter that helps regulate mood, sleep, appetite, and pain, is found in the gut (16). Furthermore, fructose malabsorption in the gut has also been linked to depression and mood disorders. On top of the other benefits, a balanced gut also helps decrease inflammation, which can effect mood in and of itself.
In mice studies, mice who received probiotics were more calm and relaxed than mice who didn’t. Human studies have shown promise as well. In a randomized, double-blinded, placebo-controlled trials, probiotics, especially Lactobacillus and Bifidunactera, significantly reduced symptoms of depression, anxiety, and stress (93, 94, 95, 96, 97, 98, 99.)
Specific probiotics that have been studied and shown to help with mood disorders include Lactobacillus acidophilus, Bifidobacterium adolescentris, and Lactobacillus reuteri (18, 26.)
Fiber
“Good” bacteria feeds on fiber; therefore, fiber is important for gut health and mood. Diets high in fiber are associated with decreased risk of depression (25.) Fiber-rich foods include whole grains, beans, and many seeds, fruits, and vegetables.
Nutrient-Dense Carbohydrates
While refined carbohydrates can have a negative impact on our mood, long term; Nutrient-dense carbs, such as whole grains can boost mood. These healthy carbohydrates prompt the brain to make more serotonin and stabilizes blood sugar levels. Research suggest that eating carbohydrates may help tryptophan get into your brain. Tryptophan is the precursor for serotonin, a happy hormone.
Specific Foods, Herbs, and Spices
Black Tea, Green Tea, and Matcha Green Tea
All three of these teas contain L-theanine and are good sources of antioxidants. We have established earlier how helpful diets high in antioxidants can be with regards to mood. Green tea (a good source of polyphenols) has been associated with a decrease in the prevalence of depression. In fact, individuals who drank 4 cups or more per day had a 51% lower prevalence of depression compared to those who drank 1 cup or less per day (29).
Caffeine, also found in tea, has been associated with reduce depressive-like behavior as well. One study looked at black tea and found that 4 cups daily for 6 weeks reported feeling calmer and had lower levels of cortisol after a stressful situation (29).
Fruits and vegetables are a good source of antioxidants, fiber, vitamins, and minerals, and research including a meta-analysis found that fruit and vegetable consumption reduced the risk of depression (23.)
Nuts and Seeds
Nuts and seeds have a lot of anti-depressant and anti-stress nutrients going for them. They are a good source of anti-inflammatory antioxidants and healthy fats. They are also a source of tryptophan, which is a precursor for serotonin (the happy hormone). Studies suggests that adding nuts to your regular diet may improve depressive symptoms for some (26).
Dietitian’s Pick: I love Emerald’s Nuts 100 calorie packs. They are perfect pre-portioned snack packs to grab when you are on the go.
Salmon
Salmon is a great source of vitamin D and Omega-3. According to research, both of these nutrients may have beneficial effects on mood. In one study, people who ate salmon 3 times per week for 5 months reported less anxiety than those who ate chicken, pork, or beef. Measurable anxiety-related conditions like heart rate even improved in these participants (32).
Evidence suggests that Melatonin supplements help with sleep (128). Since lack of sleep may worsen mood disorder symptoms including depression and stress, melatonin supplements may be beneficial (129, 130, 131). Tart cherries are a good source of Melatonin. According to studies tart cherry juice may improve sleep (132).
Sage
There are two types of Sage (common sage and Spanish sage) that may help with mood and calmness. Two small studies showed that both the common sage and Spanish sage may improve mood, memory, and metal performance (1, 107) In a double-blind, placebo-controlled study, common sage appeared to improve mood and memory in young participants. In this study, sage led to improved ratings in mood and anxiety as well as improved cognitive performance. (110)
Rosemary
Several studies report an antidepressant effect of Rosemary, and one study showed an increase in speed of memory from taking dried Rosemary Leaf powder (105,109). Another study showed that taking rosemary 2 times a day for 1 month significantly lowered anxiety and depression levels and improved memory and sleep quality among college students compared to a placebo (106). Another 2 month study found that industrial workers who drank a rosemary water mixture reported feeling significantly less “burnt out” (108).
Garlic
In a 2020 study, garlic was shown to improve anxiety and depression in rats; however more studies are needed, especially more human studies (111).
Hydration
Even just mild dehydration can cause changes in mood and increase irritability and restlessness. (27). So remember to stay well hydrated by drinking fluids throughout the day.
Foods to Only Eat On Occasion
Evidence suggests that refined carbohydrates, sugar, and ultra-processed foods may all have a negative impact on mood. Sugar and sugar sweetened beverage intakes are associated with a higher risk of depression. Sugar may increase the risk by increasing oxidative stress and altering your “happy” hormone levels. One study found that children who consumed sugar soft drinks for 1 time/week or more had significantly higher depression scores. Another study found similar results when participants consumed over 2 cups/day (27).
Do you have a food sensitivity?
Changing your general diet can potentially significantly improve your mood. However, some people who have food sensitivities and intolerances may need to take it a step further. In fact, hypersensitive reactions to food appears to be a risk factor for anxiety and depression (112). Among people with food sensitivities, some have always had food sensitivities and allergies, while others can become sensitive to foods by eating one food too often. For these individuals, temporarily eliminating foods in which they are sensitive can help improve mood and mood disorders including schizophrenia. One study found that when people with schizophrenia who also were gluten intolerant omitted gluten, their schizophrenia symptoms significantly improved.
The Elimination Diet or A Varied Diet
Usually you can eliminate the foods you are sensitive to while simultaneously eating the mood supportive foods to help improve your mood. Sometimes, after you have given your body a break from these food sensitivities, you can often add the foods back into your diet as part of a VARIED diet. Variety is key so that we do not overeat them again. Others will find that they will have to continue eliminating a food to continue reaping the mood benefits.
Gluten is an example of a food Americans could be eating too often, which may be one reason some are becoming sensitive to gluten. In the American diet, we are not getting much variety when it comes to grains. We eat pasta, sandwiches, wraps, pizza, and buns…all made from wheat! So perhaps we should aim for a variety of whole grains instead of only whole wheat. So, for one meal maybe we could eat a whole wheat pasta. Then, the next meal we could change it up by eating brown rice, quinoa, or oats.
Common Food Sensitivities and Intolerances
The Most Common food sensitivities and intolerances are gluten, dairy, soy, yeast, corn, eggs, nuts, histamine, FODMAPS, nightshade vegetables, cruciferous vegetables. As you can see, some of these foods are also full of extremely beneficial nutrients so we only want to permanently eliminate a food if you discover you are sensitive to it.
Exercise can boost someone’s mood almost immediately. Physical activity produces “happy” chemicals called endorphins so exercise is one of the quickest ways to give yourself a mood boost.
Mindfulness
Most studies, Meta-analysis’, and reviews, including randomized controlled trials all seem to come to the same conclusions. Incorporating mindfulness practices, programs, or interventions decreases chronic stress as well as reduces anxiety, depression, and schizophrenia symptoms for some (113, 117, 118 ,119). Moreover, in one study, mindfulness meditation reduced frequency of delusions and hallucinations in people with schizophrenia over time( 117). A meta-analysis of 10 studies found that mindfulness meditation was beneficial with people with schizophrenia(118). This meta-analysis also discovered group formatted mindfulness programs were most beneficial. Another systemic review showed similar results.
If you are experiencing any of these conditions, I encourage you to talk with your doctor about incorporating more mindfulness into your life. You can also learn some simple mindfulness techniques, including mindful eating techniques, in the book, The Nourishing Meal Builder.
Sunlight
Have you ever noticed how your mood often seems to improved when you spend a little time outside? Turns out, there is some science behind those good feelings. Sunlight is one of the best sources of Vitamin D, and remember deficiencies in Vitamin D can increase the risk of mood disorders including depression and anxiety (20, 31)
Food vs. Supplements
Some of the studies discussed in this post looked at the benefits of taking a nutrient in the form of a supplement. While I take an optimistic approach with food and their benefits, I am more cautious with supplements for two reasons. One, they can be expensive, and two, we can take too much and become toxic. Some supplements can negatively interact with medications. Always talk with your doctor before taking supplements.
In the case of food, however, even if the research is preliminary and conflicting as far as a particular benefit; if the food is generally healthy, why not incorporate it in our diets?
With that being said, I do want to be thorough and talk about what research says about specific supplements as well.
Supplements and Mood
Chamomile
Chamomile has been used as a calming herb by many for years, but what does the science say? Turns out, Chamomile many have antidepressant activity in anxious stressed people. Chamomile has anti-inflammatory and antioxidant effects, both of which promote a positive mood. Several studies have associated chamomile with anxiety relief. In fact, studies have shown that people with general anxiety disorder or depression experienced significantly less symptoms of anxiety after consuming chamomile (33, 35, 36).
CBD may have anti-anxiety and anti-inflammatory properties, and small preliminary studies suggest that CBD supplements may help reduce the frequency of hallucinations and delusions in individuals with schizophrenia. In fact, some research suggests that taking daily CBD for 4 weeks improves psychotic symptoms.
In a double-blinded, placebo-controlled human study, CBD appeared to reduce anxiety during stressful situations like public speaking. Research showed that taking 400-600mg may improve anxiety associated with public speaking (100). According to a mice study, CBD also may have antidepressant-like effects (104).
CBD Case Study
Now let us look at a case study. For this case study, the researchers treated a young girl who was experiencing PTSD with CBD. After beginning the CBD therapy, the young girl’s anxiety and sleep improved (101). Other human trials have shown improved PTSD symptoms in individuals taking CBD (103).
In one review, researchers looked at preclinical evidence, human trials, clinical studies, and epidemiological studies, and found that CBD appeared helpful for anxiety disorders, panic disorders, social anxiety disorders, OCD, and PTSD when CBD was taken in acute situations. According to this review, more research is needed to determine if ongoing CBD therapy is helpful (102).
Star Anise
Some preliminary evidence suggests that Star Anise may have antidepressant effects, but more studies are needed (1)
N-acetyl Cysteine (NAC)
N-acetyl Cysteine (NAC) may be helpful with Bipolar depression, OCD, and addiction recovery. NAC may also have a positive impact on the symptoms in individuals with Schizophrenia (88).
Ashwagandha
Some preliminary evidence indicates that Ashwagandha may improve symptoms of stress, anxiety, and bipolar disorder (120, 122) A word of caution, however; Ashwagandha has been associated with temporary liver injury (121).
Creatine
Creatine may be helpful for Major Depressive Disorders (123). Although the research is minimal, preliminary research suggests that taking creatine for 8 weeks improves the effects of an antidepressant drug in women with major depressive disorder (124).
St. John’s Wort
St. John’s Wort may be helpful for mild to moderate depression and may reduce symptoms of anxiety and PMS when compared to a placebo. However, most studies have not looked at the benefits of St, John’s Wort long term. Also, researchers found no evidence that St. John’s wort helped with severe depression (125).
Rhodialia, Holy Basil, and Lemon Balm
Rhodialia, Holy Basil, and Lemon Balm are considered adaptogens and have shown some promise in preliminary studies when it comes to improving mood and stress levels, and a systemic review of 24 studies revealed that Holy Basil helped reduce symptoms of stress in all of the studies (126, 127, 128, 129, 130). Remember you should talk with your doctor before taking supplements .
A Note on the Research
In this post, I tried to give you a short overview of what studies are saying. To keep the post as simple as possible and a reasonable length, I didn’t go into extensive details about each research article. Each article has their own strengths and weaknesses and some are stronger than others. The strongest research will be double-blinded, controlled, randomized studies done on a large population of HUMANS. If a study doesn’t meet these standards, it doesn’t mean you throw the data out. It means that the results are interesting and indicate more research should be done on the subject. The more studies that repeat a result, the more promising the findings are.
This variety of strengths of the research, is the reason why I take an optimist view when it comes to eating healthy foods that may have a specific mood benefit and am more cautious about taking supplements.
Be Aware of Potential Bias in Others and Yourself
We are all bias. Researchers are bias and people who interpret the research are bias. I know that because of my son’s medical history, I am going to be bias towards the positive benefits of nutrients. It helps to be aware and acknowledge your bias so that you can look out for it.
Eating For An Optimal Mood: A Quick Reference
Eat a Mediterranean-Style diet rich in antioxidants, fiber, Omega-3, vitamin B12, and zinc.
Include whole foods, vegetables. fruits, whole grains, olive oil, fish, nuts, seeds, dark chocolate, green tea, and lean meats (if not a vegetarian)
Limit sugar, ultra-processed foods, and refined carbohydrates.
Eat probiotic-rich foods
Consider incorporating Tart Cherries (for sleep), and Herbs like sage, rosemary, and garlic into your diet.
Avoid foods in which you are sensitive or intolerant.
Stay Hydrated.
Incorporate mindfulness practices and exercise into your daily life.
Check with your doctor before adding supplements. Possible beneficial supplements include Chamomile and CBD
About Lacy Ngo and Mindfulness in Faith and Food, LLC
Lacy Ngo, MS, RDN is a registered dietitian and owner of Mindfulness in Faith and Food, LLC. Mindfulness in Faith and Food, LLC focuses on how to live your healthiest, happiest, most meaningful life through faith-based mindfulness and evidence-based nutrition. Ngo is nationally known as one of the top experts in faith-based mindfulness and nutrition and also the author of several books including, 18 Weeks to a Healthier, Happier, More Purposeful Life, Mindfulness in Faith and Freezer Meals, and The Nourishing Meal Builder. You can also find evidence-based nutrition articles, recipes, convenient healthy snack lists, and faith-based mindfulness techniques on her blog, Mindfulness in Faith and Food.
Sometimes I think God leads us down a different path, as if to say, “Hold on, I have something better for you.”
A Story about Learning to Trust God: When God’s Plan is Better than Mine
It was my junior year of high school; time to start thinking about college. My best friend and I had just visited College of Charleston and had fallen in love with the atmosphere. We just knew we wanted to go to school there and be roommates. I was so sure that College of Charleston was the only school for me so I didn’t even consider another school. Never mind that the College of Charleston didn’t offer a degree in Human Nutrition, which was the career I wanted to pursue. I figured I would complete my basic courses at College of Charleston and transfer for my Human Nutrition courses. So, when it was time to apply, my friend and I quickly filled out our applications. Two weeks later, my friend received her acceptance letter, but I was put on the waiting list. I was surprised because, well, I was a book nerd. I had graduated in the top 20% of my class and just knew I would get in. Talk about a blow to my big-headed ego. I waited and waited…week after week and heard nothing from College of Charleston.
My Plan Wasn’t Working
Suddenly, I had to consider the possibility that my friend and I would not be roommates together at my dream school. I realized it was time for me to start applying to other schools, and so, reluctantly, I did. I soon received acceptance letters from all of the other schools, including Clemson University.
I was also now touring other schools, but none of them felt right.
God’s Plan In Action
Then one day, my parents and I visited Clemson University (which happened to be one of the only two schools in my state that offered a Human Nutrition program). As soon as we pulled up to campus, I gasped and said, “Y’all, I like this!” We hadn’t even gotten out of the car yet! And by the end of the tour, I knew THIS was where I wanted to go to school. When I said this to my parents, my dad skeptically asked, “What if you received a letter from College of Charleston tomorrow?”
“I would want to go HERE!” I said with confidence.
The next day, I received a letter of acceptance from College of Charleston, but I no longer wanted to go.
God had showed me the place for me. I was able to get my degree in Human Nutrition and now I get to work in a career that I love. I met my husband and lifelong friends there, and the football games….just wow!
Lacy Ngo is a dietitian nationally recognized as a top expert in faith-based mindfulness and evidence-based nutrition. She shares the exact steps that, based on science, produce the most dramatic health and weight loss success in her book, 18 Weeks to a Healthier, Happier, More Purposeful Life. This book is like nothing you have ever seen before. It combines faith and science. Both are crucial when it comes to producing real change because real change involves the mind, body, and spirit.
This is a story about signs from God after your have lost a loved one…
This article has been updated and was adapted from 18 Weeks to a Healthier, Happier, More Purposeful Life. This unique book was written by Lacy Ngo, a dietitian nationally recognized as a top expert in faith-based mindfulness and evidence-based nutrition. She shares the exact steps that, based on science, produce the most dramatic health and weight loss success in her book, 18 Weeks to a Healthier, Happier, More Purposeful Life. This book is like nothing you have ever seen before. It combines faith and science. Both are crucial when it comes to producing real change because real change involves the mind, body, and spirit.
My great aunt had passed on to her new life. She had no children and her husband was already waiting for her on the other side. Although my great aunt had no children of her own, she had loved all her nieces and nephews, and they had loved her, including my mom. In fact, my mom felt strongly that Aunt Kay would have wanted her to speak at the funeral. The catch was my mom did NOT like public speaking! I couldn’t believe my mom was really planning on speaking. This was so out of character for my mom. She had even written several pages of beautiful words about my aunt. Still she said she had an exit plan if she got nervous. She said that if she walked up to the podium and realized she couldn’t do it, she would just thank everyone for coming and then sit back down.
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Then The Wind Stopped: A Story about signs from God after a Loved one has passed
A Windy Day
The day of the funeral was a bright and beautiful, albeit windy, day. When I say windy, I mean windy! The wind never let up during this graveside funeral. The awnings were flapping, papers were rattling, and the wind was howling. I had trouble hearing the pastor or anything else. My mom later told me that she was so afraid the wind was going to distract her while she was trying to speak.
Time To Speak and a Sign From God
Then the time came; the pastor was calling my mom to the podium. As my mom stood up, the wind abruptly stopped. It was instant! My mom spoke calmly and clearly and said everything she had planned to say. The wind stayed silent the whole time my mom spoke, but when she was finished the wind whooshed through the awnings, papers, and trees as if the wind was applauding.
I just sat there amazed! “What…just…happened!?!,” I thought. Even other people at the funeral had noticed and mentioned it to my mom.
What beautiful sign from God during a time we had to say a temporary goodbye to our loved one.
About The Author
Developed by a registered dietitian, Lacy Ngo, MS, RDN, Mindfulness in Faith and Food, LLC focuses on how to live your healthiest, happiest, most meaningful life through faith-based mindfulness and evidence-based nutrition. Several branches fall under the Mindfulness in Faith and Food, LLC umbrella. One is Mindful Vending, which is one of the few dietitian owned and operated vending companies in the nation! Ngo is also the author of several books, including Mindfulness in Faith and Freezer Meals and The Nourishing Meal Builder. You can also find evidence-based nutrition articles, recipes, convenient healthy snack lists, inspiring “Signs from God” faith stories, and faith-based mindfulness techniques on her blog, Mindfulness in Faith and Food.
