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🥗 Nutritional Psychiatry
📘 What Is Nutritional Psychiatry?
Nutritional Psychiatry is a growing field that studies how diet and nutrition affect mental health, including depression, anxiety, ADHD, and cognitive decline.
It integrates:
Psychiatry
Nutrition science
Neuroscience
Gut microbiology
Key contributors include:
Felice Jacka
Drew Ramsey
🧠 Core Idea
What you eat directly influences your brain chemistry, mood, and mental performance.
The brain needs:
Vitamins (B-complex, D)
Minerals (zinc, magnesium, iron)
Omega-3 fatty acids
Amino acids
Antioxidants
Poor diet → inflammation + gut imbalance → higher risk of mental disorders.
🔬 The Gut–Brain Connection
The gut–brain axis is central to nutritional psychiatry.
How it works:
Gut bacteria produce neurotransmitters (like serotonin)
~90% of serotonin is made in the gut
Inflammation in the gut can affect mood and cognition
Unhealthy diet → dysbiosis (bad gut bacteria balance) → anxiety & depression risk increases.
🍽️ Diet Patterns Linked to Better Mental Health
🥙 1. Mediterranean Diet
Mediterranean diet
Vegetables
Fruits
Whole grains
Olive oil
Fish
Nuts
🔹 Associated with lower depression rates.
🥦 2. Whole-Food Diet
Minimally processed foods
High fiber
Low sugar
Balanced proteins
🔹 Supports stable mood and energy.
❌ Diets Linked to Poor Mental Health
Ultra-processed foods
Excess sugar
Refined carbs
Trans fats
Frequent fast food
These increase:
Inflammation
Oxidative stress
Mood instability
🧩 Key Nutrients for Mental Health
| Nutrient | Role in Brain |
|---|---|
| Omega-3 | Reduces inflammation, supports neuron function |
| Vitamin B12 | Energy & nerve health |
| Folate | Mood regulation |
| Vitamin D | Linked to depression risk |
| Magnesium | Calms nervous system |
| Zinc | Supports neurotransmitters |
🏥 Clinical Applications
Nutritional psychiatry is used alongside:
Psychotherapy
Medication
Lifestyle interventions
It is not a replacement for psychiatric treatment but can significantly support recovery.
📚 Research Highlight
The SMILES Trial (by Felice Jacka) showed that improving diet significantly reduced depressive symptoms compared to social support alone.
🎯 Simple Definition (Exam Ready)
Nutritional psychiatry is the study of how dietary patterns and nutrients influence mental health through mechanisms such as inflammation, neurotransmitter production, and the gut–brain axis.
If you want, I can also provide:
📝 5-mark short answer
📖 10-mark detailed essay
📊 Diagram explanation
🧠 Comparison with lifestyle psychiatry
🏥 Case study example
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