Experts Advise Balanced Diet for Better Mental Health

Health and nutrition experts are increasingly highlighting the powerful link between diet and mental well‑being, urging the public to adopt a balanced, nutrient-rich diet to protect against depression, anxiety, and other mental health challenges. According to registered nutritionists, a healthy eating pattern—emphasizing fruits, vegetables, whole grains, lean proteins, and healthy fats—is critical for stabilizing mood and supporting brain function. One key mechanism, experts say, is inflammation: poor diets high in sugars and processed foods can trigger chronic inflammation, which harms brain health and is linked to mood disorders. Nutrients like omega‑3 fatty acids, B vitamins, magnesium, and zinc play essential roles in neurotransmitter production and mood regulation, making whole-food diets especially valuable. Several studies back the recommendation for a Mediterranean-style diet, which is rich in fish, nuts, legumes, and vegetables. This kind of dietary pattern has been associated with reduced symptoms of anxiety and depression, possibly due to its anti‑inflammatory and antioxidant effects.Experts also emphasize the importance of gut health: foods such as fermented products support a healthy microbiome, which interacts with the brain through the gut‑brain axis.Importantly, specialists stress that nutrition is not a substitute for professional mental health care, but rather a complementary strategy. We’re not saying food is a cure-all, says a public health nutritionist, but good nutrition lays a strong foundation for mental resilience — giving people better tools to cope, think clearly, and feel more stable.