What we eat and drink significantly impacts our physical and mental health. On this page, you will learn how.
What we eat and drink has a significant impact on our physical health. Maintaining a balanced diet and an active lifestyle supports overall health and reduces the risk of disease and long-term conditions. A lack of nutrients and overconsumption of processed foods, sugar, fat, and salt can negatively affect our wellbeing.
Nutrition can impact your health in several ways.
Bone health
A diet with enough calcium, magnesium and vitamin D can help build and keep bones strong and reduce the risk of osteoporosis.
Diabetes
A poor diet high in sugar and processed foods can lead to diabetes, while a healthy diet can prevent it.
Cancer
Diets high in fat and low in fibre can increase the risk of many cancers, including bowel, lung, prostate, and uterus. A healthy diet can reduce the risk and help protect against cancer.
Heart disease
A healthy diet can help maintain blood pressure and cholesterol levels, reducing the risk of heart disease. High blood pressure and cholesterol can be caused by too much salt and saturated fats in the diet.
Malnutrition
A poor diet will lead to malnutrition. Prolonged malnutrition will affect the immune system, muscles, and organs. Severe malnutrition can be fatal.
Unhealthy weight
An unhealthy diet and lack of physical activity can lead to being overweight or obese, which can increase the risk of long-term conditions. Being underweight can lead to malnutrition and be a risk to your life.
While many of us recognise the link between poor nutrition and physical illness, fewer are aware of how nutrition affects mental health.
Poor nutrition can increase the risk of depression and anxiety. A lack of essential nutrients—such as proteins, omega-3 fatty acids, B-complex vitamins, vitamin D, and minerals like calcium, iron, zinc, and selenium—can impact the nervous system, influencing behaviour, emotions, and overall mental health.
Evidence shows that diets rich in refined carbohydrates or ultra-processed foods such as the below can increase the risk of depression:
- Crisps and snacks
- White bread
- Pizza
- White pasta
- White rice
- Pasties and pastries
- Breakfast cereals
- Sodas
- Candy
- Chocolate
- Biscuits
- Cakes
- Puddings
A lack of fibre in our diet can lead to an unhealthy gut, which plays a key role in emotional regulation. The bacteria in the gut microbiome influence the secretion of neurotransmitters in the brain, directly impacting our emotions and behaviour.
Spotlight: Nutrition's role in depression
Our mood can significantly influence how, what, and when we eat, while the foods we consume can also impact how we feel. Nutrition plays an important role in the onset, severity, and duration of depression. Depression can disrupt eating patterns, often leading to poor appetite, skipped meals, cravings for sweet foods, and comfort eating during periods of low mood.
Moreover, evidence shows that eating high amounts of ultra-processed foods (UPFs)—particularly those containing artificial sweeteners—may increase the risk of developing depression. Individuals experiencing depression would turn to sweet ultra-processed foods that, in turn, would aggravate their mental health risks, perpetuating an unhealthy cycle that would affect both physical and psychological health.
Individuals experiencing low mood and depression may also have a high intake of alcohol, which will contribute to poor health and worsening emotional symptoms.
Video: The role of nutrition in mental health
Serotonin is a neurotransmitter. It acts as a chemical messenger in the brain, that plays a central role in mental health and other functions in the body.
Serotonin helps regulate sleep and wake cycles and assists with digestion – yet it can create nausea, promote blood clotting, regulate inflammation and pain, and assist in bone health.
As a neurotransmitter, serotonin has a direct impact on mental health, affecting:
- Mood: Serotonin is also known as a "feel good" chemical. Normal levels help people feel happier, calm, focused and emotionally stable. Low levels can cause depression.
- Behaviour: Serotonin helps control behaviour by influencing how brain cells communicate and adapt. Dysfunction in the serotonin system has been linked to psychiatric disorders like anxiety, depression and impulse aggression.
- Cognitive processes: Serotonin levels can affect memory and our ability to control unwanted thoughts and behaviours.
Video: The role of serotonin in mental health
The body needs lean protein to produce serotonin and other chemicals. Consuming less lean protein than required will directly impact our psychological wellbeing.
Research shows that diets with adequate lean protein consumption can support good mental health.
Healthy protein sources
Plant-based protein
Plant-based products such as tofu and soya derivatives, Tempe, seitan, and Quorn are good sources of lean, vegetable protein. However, some of these products may be highly processed and contain extra additives.
Lean meat and poultry
Low-fat red meat and skinless poultry are good sources of protein, vitamins, and minerals. Trimming the fat and removing it prior to and/or after cooking would reduce saturated fat without compromising much on flavour.
Fish
Skinless fish, both lean and fatty, are excellent sources of lean protein, vitamins, and minerals.
Fatty fish such as salmon, trout, mackerel, or sardines are also rich in Omega-3, an essential amino acid not produced by the body. These can be found in tinned or fresh versions of the fish.
Eggs
Eggs are an excellent protein source with little calories (1 egg would provide approx. 6 – 8 grams of protein and only 70 calories).
Dairy
Low-fat dairy, such as skimmed milk, low-fat yogurt, mozzarella, feta, and cottage cheeses, are good sources of lean protein, vitamins, and minerals.
Nuts and seeds
Nuts and seeds are excellent sources of protein, vitamins, and minerals. They are also an excellent source of healthy fat and fibre, aiding with body functions and digestion. Nuts and seeds can be consumed whole as a snack, in food, or in butter versions (such as peanut butter).
Pulses and legumes
Beans, pulses and legumes such as chickpeas, garden peas, lentils, red kidney beans, are an excellent source of protein, with no saturated fat and plenty of fibre. Pulses and legumes are a stable part every healthy and balanced diet.