Diseases such as anxiety and depression can be avoided or controlled with the help of nutritional psychiatry. A healthy diet protects mental health, while an unhealthy diet is a risk factor for the occurrence of depression.

Mental illness is not only a problem that adults struggle with. In fact, half of all long-term mental disorders begin around the age of 14. It is estimated that this form of disease affects about 17 million children in America.
It is estimated that by 2020 depression will be the second leading cause of work disability, behind cardiovascular diseases.

Recently conducted studies have shown that the risk of depression increases to about 80 percent amongst teenagers who are not eating quality food, compared with their peers in the same age-group who have better nutrition.

Five years ago the idea of nutritional psychiatry was in its beginning stages. The correlation between food and mental health began with several studies which examined certain additives such as omega 3 fatty acids and the way that they affected mood. Since then, scientists have performed numerous studies and found a strong link between diet and mental illnesses like depression and anxiety in children and adults.

Also, there are indications that food allergies may play a significant role in the development of schizophrenia and bipolar disorder.

Almost all of the studies conducted have focused on how nutrition affects the occurrence of depression and anxiety. However, no one has yet proven whether diet can influence the continuation of depression or other mental illness.
Experts warn that while diet can be used as part of your treatment plan, it should not be used as a substitute for drugs or other therapies.

 “We are, literally, what we eat”, said Dr. Roksana Sukolom, a specialist in preventive medicine Wellness Institute in Cleveland. When you eat healthy food, it is converted to protein "blocks", enzymes, neurotransmitters and even brain tissue, which pass on information and signals between different parts of the body and brain.

Certain nutrients lead to changes in brain protein, which affects the increase in connections between brain cells. A diet rich in substances such as omega three and zinc increase the levels of these substances and improve brain connectivity.

On the other hand, a diet heavy in saturated fat and refined sugar has a negative effect on brain proteins.

Certain foods not only play a significant role in the development of mental disorders, but can also worsen symptoms. Experts recommend limiting intake of sugar and fatty processed foods, and an increase in intake of fresh fruit and vegetables, and whole grain foods. Butter should be replaced with olive oil. In other words, you may be best off considering the Mediterranean diet.

This is the ideal diet for physical and mental health, Dr. Strong points out. Recently completed research has shown that Mediterranean diet can help to prevent and even treat depression. The key is to consume foods that contain more nutrients and fewer calories.

It was also established that fermented foods like kefir, sauerkraut or yogurt, which contain live cultures of bacteria- promote a healthy environment in the intestines, and help reduce tension, stress and depression. Fish such as salmon and mackerel provide omega 3 fatty acids, vitamin B12, zinc, selenium and other "enhancers" of the brain. Dark chocolate contains antioxidants that improve blood flow to the brain, improving mood and memory.

Unfortunately, the Western diet, which is becoming increasingly adopted across the globe, contains very few of these good foods. For this reason, scientists are now creating a scale assessing the kinds of food suitable for the brain, which will be published later this year.

By Tijana Milojevic