positive impact on reduction of antisocial behaviour
(Gesch, 2002). However, further studies are necessary
to replicate these findings amongst the general
population.
Most people have a good understanding of the
effects of nutrition on our physical health. The ongoing
health-promotion messages both in the media and in
health-care settings appear to have reached the general
public. People now accept the effects that a diet high in
saturated fat, salt and sugar plus a diet low in fibre,
fresh fruit and vegetables can have on our long-term
health. The public are aware that a unhealthy dietary
intake increases the risk ofCoronary Heart Disease
(CHD), Type 2 Diabetes, Hypertensionand some
types ofCancer.Lessawarenessappearstobeevident
in terms of how the diet can impact on our emotional
status and mental health. However, anyone who has
ever drank alcohol, tea or coffee or eaten chocolate
recognises how certain fluids or foods can influence
our mood. Perhaps one of the reasons why we do not
associate food with mood is due to the delay in seeing
an immediate effect, for example, eating some foods
which are raw or undercooked can cause people to
become very ill and consequently develop an immedi-
ate association between a particular food and physical
discomfort. However, the impact of what we eat on our
mood is usually a slower less tangible process.
Arguably, the contribution of diet to mental
health status is complex and affected by many other
complex issues. Nonetheless, we do know that diet
affects our physical health, which in turn can impact
on our emotional status and wellbeing. A restrictive
dietary intake, which is low in essential nutrients, is
unlikely to meet the daily recommended nutritional
requirements to help minimise the risk of development
of nutrition-related illnesses, including, iron-defi-
ciency anaemia, low energy levels and poor concen-
tration. Similarly, dietary intakes high in fat or sugar,
can frequently be low in essentialvitaminsandminer-
alsdespite meeting our energy or calorie requirements.
Therefore, our brain like the heart or liver is sensitive
to the foods we eat on a daily basis. To remain healthy
the brain needs different amounts of the following
nutrients; complex carbohydrates, EFA’s, amino
acids, vitamins and minerals andwater.Diet-mood connectionNutrient Food sources Neurotransmitter/mechanism Proposed effect
Protein Meat, milk, eggs, cheese, fish, beans Dopamine, Norepinephrine Increased alertness, concentration
Carbohydrate (CHO) Grains, fruits, sugars Serotonin Increased calmness, relaxation
Calories All foods Reduced blood flow to the brain Excess calories in a meal is associated
with decreased alertness and
concentration after the meal(Illustration by GGS Information Services/Thomson Gale.)
KEY TERMS
Amino acids—These are the building blocks of
protein
Carbohydrates—carbohydrates are a major source
of energy. Carbohydrates in the diet are principally
made up of starches, sugars and dietary fibre.
Fats—Fat is a concentrated source of energy. Foods
that are high in fat provide a lot of energy and are
good sources of vitamins, A, D, E, and K and pro-
vide essential fatty acids.
Minerals—These are elements which are essential
for the body’s normal function including calcium,
iron, phosphorous, magnesium, sodium, chloride,
iodine, manganese, copper, and zinc
Proteins—These are large molecules which are
made up of thousands of amino acids. The primary
function of protein is grwthand repair of body tissues.
Serotonin—A neurotransmitter and a hormone. As
a neurotransmitter is acts like a chemical in the
brain which help transmit signals in the brain
Tryptophan—This is an amino acid which plays a
role in the manufacture of serotonin
Vitamins—These are compounds required by the
body in small amounts to assist in energy produc-
tion and in cell growth and maintenance. They are
essential for life and with the exception of vitamin
D, cannot be made in the body. They should ideally
be consumed from food. However, individuals
who struggle to eat can obtain their vitamin
requirements from dietary supplements.Nutrition and mental health