Eating healthy foods that are nutrient-rich help us maintain a healthy weight and prevent disease, provide much-needed nutrients to every part of our body and help us to look and feel our best. When we eat an unhealthy diet that is nutrient-poor, we can gain unnecessary weight, have challenges with chronic conditions, lack necessary nutrients and feel fatigued and lethargic.

What we eat can also promote mental wellness and help us to cope with stress, or it can cause mental fatigue, impair decision-making and can even lead to added stress and depression.

This month’s article is about the mental wellness benefits of eating a variety of healthy nutrient-rich foods.

Processed food

First, let’s discuss processed food, which can be addictive. Processed food with added sugar, salt and fat (to name a few ingredients) temporarily stimulates the pleasure and reward part of our brain. We then keep craving these foods so we can continue receiving these temporary rewards.

Sugar is a common ingredient in processed food and is a major culprit of inflammation in our body and brain, which can lead to health challenges, including anxiety and depression. While sugar can create a temporary increase in “feel good” chemicals, these spikes are temporary and are often followed by a hard crash.

Sticking to a nutrient-rich diet helps reduce mood swings, offers natural longer-term pleasure and rewards, improves concentration and can help manage symptoms of depression and anxiety.

Importance of a healthy gut

There is a strong connection between our gut and our brain. Not only do we need healthy bacteria in our gut for digesting food; healthy gut bacteria also help regulate our mental processes and mood. When we have enough healthy bacteria in our gut, our brain receives these positive messages, and our mental state can reflect it. When we don’t have enough healthy bacteria in our gut, our mood may go awry. Eating a nutrient-rich diet promotes growth of healthy bacteria, which helps our mental wellness and ability to manage stress.

Brain food

Our brain and nervous system also depend on nutrients from our food to build new proteins, cells and tissues. We can get the variety of nutrients our brain needs for mental functioning by eating nutrient-rich meals and snacks that include a variety of foods, including:

• Complex carbohydrates: Whole grains such as brown rice, quinoa and millet, and starchy vegetables such as beets and sweet potatoes can give you longer lasting energy. Try cutting out sugar and candy as this type of energy is temporary and can cause energy crashes.

• Lean proteins: Chicken, lean meat, fish, eggs, beans, nuts and seeds are great forms of protein that increases energy and allows our brain and body to think and react quickly.

• Fatty acids: Fish, meat, eggs, nuts and flaxseeds are great foods to include to get fatty acids, which are crucial for the proper function of our brain and nervous system.

• Produce: Fresh fruits, vegetables and dark green leafy vegetables provide a variety of vitamins and nutrients that are healthy for the brain.Healthy eating tips

• Avoid processed snacks: Potato chips lower our ability to concentrate, and sugar-filled snacks lead to ups and downs in energy levels. Food colorings, preservatives and other additives in processed food can cause or worsen hyperactivity and depression.

• Include a variety of naturally colorful produce every day: Each colorful fruit and vegetable has its own nutritional properties, making it easier to get more vitamins and nutrients that help our health.

• Include fiber-rich foods: Fiber helps our body absorb glucose (food sugar) more slowly. This helps avoid sugar cravings and crashes. Fiber-rich foods include fruits, vegetables, whole-grain carbs and beans.

• Include healthy fats: Our brain needs healthy fat (olive oil, coconut oil and avocado) for proper function.

• Stay hydrated: Water is important for every cell in our body and brain. Carry a reusable bottle with you to ensure you are drinking enough water.

It may take time to shift toward eating more whole foods and less processed foods. Take small steps and remember to be kind to yourself while you make these diet shifts. For more information, contact Public Health Education at (808) 984-8216.

* Kristin Mills is a public health educator with the state Department of Health’s Maui District Health Office. No Ka ‘Oi Health is published on the fourth Thursday of every month.