PROTEIN: Key Ingredient for Mental Well-being

Food is vital for survival, provides the body with energy, is important for growth and contributes to the fact that people stay healthy and feel well. The food we eat is comprised of different components, including macro- and micronutrients. 

Macronutrients (carbohydrates, proteins, fats) are nutrients that humans need a lot of, whereas micronutrients (e.g., vitamins, minerals) are needed in relatively small amounts. Other important components of our daily food include fibre, water and antioxidants

Appropriate availability of macro- and micronutrients have an important impact on the composition, structure and function of the brain.

As a consequence, the quality of nutrition is related to cognitive performance, mood and mental health . The dietary behaviour of people with mental health issues is often inadequate due to poor food choices . 

For instance, people with severe mental illnesses  – including schizophrenia, major depressive disorder and bipolar disorder – were shown to have excessive caloric intake, a low-quality diet, and poor nutritional status compared to the general population.

Carbs, Fats, and Proteins in Relation to Depression:

Higher carbohydrate intake was expected to predict lower depression, but increased sugar consumption may worsen symptoms due to blood glucose fluctuations and hormonal responses. The relationship between carb types and depression prevention remains unclear.

Higher protein intake was anticipated to be negatively associated with depressive symptoms, given the role of amino acids, essential for neurotransmitter production, in brain function and mental health. A high-quality protein diet includes all essential amino acids found in foods like meat, dairy, eggs, and certain plants.

A higher total fat intake was cautiously expected to be linked to increased future depressive symptoms, while a weak negative association was predicted for polyunsaturated fatty acids. Dietary guidelines suggest limiting saturated fats to 10%, but acknowledging the importance of essential fatty acids for mental health. 

Research indicates a risk of depression with high total and saturated fat consumption, while adequate omega-3 fatty acids, found in a Mediterranean-style diet, are associated with reduced depression.

Linking Diet and Mental Health in Adolescents: Insights from Research

Nutrition has also received increased attention as a key modifiable factor in the prevention and treatment of depressive disorders. 

For instance, data from the Women’s Health Initiative Observational Study (N = 876′618 participants) showed that a higher dietary Glycemic Index  was associated with increased odds of incident depression. 

A similar relationship was found for dietary added sugars and non whole/refined grain consumption, whereas higher consumption of lactose, fibre, non-juice fruit, and vegetables were associated with lower odds of incident depression

GLYCEMIC INDEX: Ranking of food that contains carbohydrates in accordance to how much it increases blood glucose levels after consumption compared to reference food.

Several studies, including a large-scale one with Australian adolescents, highlight a strong connection between diet and mental health. Research suggests that an unhealthy Western diet is linked to increased mental health problems, while a healthy, varied diet is associated with lower risks of psychiatric disorders and depressive symptoms in adolescents globally. These findings emphasise the crucial role of diet in promoting better mental health among young individuals.

Protein Puzzle: How Eating Right Helps

Picture this: A group of Swiss teen athletes, part of a special program for sports and school, took part in a ten-month study. Scientists wanted to know if the food they ate—specifically, proteins, carbs, and fats—had anything to do with feeling down.

Looking at their diets, the scientists discovered some interesting things. Even though these young athletes were getting enough protein (which is good for muscles), they weren't eating as much of other stuff their bodies needed.

In the end, the study had a big reveal. It turns out, eating more Protein was linked to feeling less sad. So, in the complicated world of foods, protein seemed to be a hero against feeling down.

Why This Matters for All:

This study isn't just about these Swiss teens. It's a clue for all —eating the right way could be like having a secret weapon against feeling low. So, as we learn more about how food and feelings are connected, athletes might get even better at taking care of their minds and bodies.

As we applaud the end of this study, it's not really the end. It's more like a signal for scientists to look deeper. They'll want to understand even more about how what we eat can make us feel. And as they dig into this tasty puzzle each one of us might get even better at staying strong and happy.

At manalifestyle.in, I ensure you're consuming the right quantity through habit Building, helping you reach your Maximum Fitness Potential.

Study: https://www.sciencedirect.com/science/article/pii/S1469029223000110?via%3Dihub