THE EFFECT OF FOOD ON MENTAL HEALTH

Food influences to a great extent our disposition whereas our mood dictates our cravings and the type of nourishments we choose. Emotions affect eating while the nutritional properties of food impact on brain functions related to mood and feelings. The dietary choices are a complete and complex circuit. Provided we influence one option, the other will follow suit, as increasing evidence has shown that the food choices have a positive impact on several mental disorders. In this research paper we have tried to show that nutritional deficiencies have been proved to negatively impact on the mental sanity and that, consequently, specific nutrients can contribute to the alleviation of mood and mental disorders. Specific nutrients can affect cognitive processes and emotions, whereas the lack of vitamins, fatty acids, minerals and some macronutrients (proteins, carbohydrates and lipids) may contribute to aggravating a poor psychological state. Among the most common nutritional deficiencies seen in mental disorder patients are those of omega-3 fatty acids, B vitamins, minerals, and amino acids that are precursors to neurotransmitters: tyrosine to dopamine, tryptophan to serotonin. Serotonin and tryptophan are known to promote well-being and their production is triggered by carbohydrate rich foods. Carbohydrates have been found to affect mood and behaviour. Inadequate dietary n-3 polyunsaturated fatty acids (PUFA) may increase predisposition to several psychiatric disorders, particularly depression. Anxiety, depression, and autism spectrum disorders have been linked to functional Gastro-Intestinal tract (GI) disruptions, whereas GI disease are often determinant for psychological comorbidities. Altered gut microbiota composition, in particular a less diversified one, has been associated with stress as well. Showing more attention to the daily food and bringing the right nutrients in the proper amounts may enhance our mood. Palavras-chave: Alimentos; Nutrimentos; Saúde Mental, Emoções. Key-words: Food; Nutrients; Mental Health, Emotions. Data de submissão: março de 2010 | Data de publicação: junho de 2020. 1 ELENA-TEODORA CONSTANTIN National University of Physical Education and Sports, Master Programme Nutrition, Bucharest, ROMANIA. E-mail: elenateodoraconstantin@gmail.com 2 SANDRA FONSECA Research Center in Sports Sciences, Health Sciences and Human Development (CIDESD), Universidade de Trás-os-Montes e Alto Douro (UTAD), PORTUGAL. E-mail: sfonseca@utad.pt 3 | CONSTANTIN, Elena-Teodora; & FONSECA, Sandra


INTRODUCTION
While food and diet are known to deteriorate or improve physical conditions, it is only logical that the psychological health is also affected by what we eat, especially by what is missing from our nourishment.
Are disorders such as anxiety and depression influenced by what we consume?
An increasing body of research has shown that the prevalence of mental health disorders has amplified in developed countries in correlation with the deterioration of the diet and consequently nutritional deficiencies are associated with some mental disorders.
Among the most common nutritional deficiencies seen in mental disorder patients are of omega-3 fatty acids, B vitamins, minerals, and amino acids that are precursors to neurotransmitters (Lakhan & Vieira, 2008).
Specific nutrients can affect cognitive processes and emotions, whereas the lack of vitamins, fatty acids, minerals and some macronutrients, in particular proteins, may contribute to aggravating a poor psychological state.
Showing more attention to the daily food and bringing the right nutrients in the proper amounts may enhance our mood.

Modern world mental disorders
According to World Health Organisation (WHO) (2019), mental disorders "are generally characterized by some combination of abnormal thoughts, emotions, behaviour and relationships with others." These affect the quality of life of people and some might appear in early adolescence. The determinants are not only individual capabilities of coping with emotional challenges, but also social, political, environmental, working conditions and community support. The WHO also confirms that stress, genetics, nutrition, perinatal infections and exposure to environmental hazards are contributing factors to mental disorders. developmental disability.
The prevalence of mental health disorders has increased in developed countries in correlation with the deterioration of the Western diet. "Modern populations are increasingly overfed, malnourished, sedentary, sunlight-deficient, sleep-deprived, and socially-isolated. These changes in lifestyle each contribute to poor physical health and affect the incidence and treatment of depression" (Hidaka, 2012).
It is not clear yet whether poor nutrition, as a symptom of sadness, anxiety or depression, causes nutritional deficiencies or primary micro and macronutrients shortages produce mental health disorders that, in both cases, only enforce the symptoms of these illnesses (Rao et al., 2008).

The relationship between food and mood
It is not only the effect of food on the mood that requires our attention but also how the state of our mind influences the food choices. Emotions do affect eating. Like in a loop, the food influences the mood, which, in return, has an impact on the food choices that eventually will again improve or worsen the dispositiona circle that needs to be understood in order to better manage the mental health.

How does the food affect our mood?
Food is any natural or processed product/substance that serves as nurture for maintaining life, sustaining growth, vital processes and furnishing energy, according to standard definitions (Encyclopaedia Britannica). From a nutritional point of view, food contains macronutrientscarbohydrates, proteins and fats, and micronutrientsminerals and vitamins (Mahan, Escott-Stump, & Krause, 2008). Any imbalance sustained on a sufficiently long enough term can create physical and psychological disorders.
As any other organ, the brain is nurtured with substances present in the diet. Therefore, the nutritional properties of food impact on brain functions related to mood and emotion. Food may spark rapid emotions by sensory stimulation such as taste, savour and smell, or relief of hunger, but it can influence mood by slower changes in brain chemistry as well (Shepherd & Raats, 2006).
Eating leads to widespread opioid release in the brain, likely signalling feelings of satiety and pleasure. A study revealed that a significant amount of endorphins is released in the entire brain after eating the pizza and, surprisingly, even more are released after the consumption of the tasteless nutritional drink. The magnitude of the opioid release was independent of the pleasure associated with eating (Tuulari et al., 2017).
A first association of food and mood that comes into one's mind is the one about coffee and chocolate. It is a popular belief that a bit of chocolate can give us a boost of happiness and improve the mood, while a sip of coffee energizes and makes us more alert.
The excitants caffeine and theobromine, along with the sweet taste and some psychological mechanisms contribute to enhancing the disposition, however, it has also been proved that chocolate, if eaten in sufficient amounts on an empty stomach, might encourage the synthesis of the serotonin (Shepherd & Raats, 2006). The neurotransmitter serotonin (or 5-hydroxytryptamine; 5-HT) is formed from the precursor essential amino acid, tryptophan (TRP) in the presence of an enzymetryptophan hydroxylase, which converts TRP to 5-hydroxytryptophan. 5-HT has long been involved in sleep, as well as in affective disorders such as depression and anxiety (Shepherd & Raats, 2006). Serotonin and tryptophan are known to promote well-being (Rao et al., 2008).

Carbohydrates
These brain chemicals' production (5-HT and TRP) is triggered by carbohydrate rich foods. Carbohydrates have been found to affect mood and behaviour. They are the macronutrients that trigger the release of insulin in the body, a hormone which enables the transformation of glucose into energy at the cellular level, and helps with facilitating the entry of tryptophan into the brain (Rao et al., 2008).
Sugars, especially sweets, can provide an immediate but short lasting effect on the mood, nevertheless, it is rather recommended the consumption of low glycaemic index (GI) foods such as fruits and vegetables, and complex carbohydrate foods -whole grains, pasta, which bring a moderate but more enduring effect on brain chemistry, mood, and energy level (Rao et al., 2008).

Proteins
Protein intake, due to the containing amino acids, also affect the brain functioning and mental health. The neurotransmitters that impact mood are made of amino acidsdopamine from tyrosine, serotonin from tryptophan. The limitation of these amino acids leads to poor synthesis of the neurotransmitters and hence to low mood, whereas the excess may lead to brain damage and mental retardation (Rao et al., 2008).
Protein in elevated proportion was associated with higher chances of depression and arousal, whereas increased carbohydrate proportion predicted less depression and more calmness. Moreover, the reduction of TRP seems to disrupt mood and to have a greater impact than increasing the carbohydrate intake (Shepherd & Raats, 2006).
Food containing tryptophan increases serotonin levels in the brain and alters neural processing in mood-regulating neurocircuits. However, tryptophan competes with other large-neutral-amino-acids (LNAA) for transport across the blood-brain-barrier, a limitation that can be mitigated by increasing the tryptophan/LNAA ratio. The LNAA include tyrosine, threonine, methionine, valine, isoleucine, leucine, histidine and phenylalanine. The results of an experiment that increased the ratio in a customised drink suggest that this can lift disposition by affecting mood-regulating neurocircuits (Kroes et al., 2014).

Omega-3 fatty acids
The brain is a fat-rich organ and the lipidic brain membrane contains phospholipids, sphingolipids, and cholesterol. It has been estimated that brain's grey matter contains 50% fatty acids that are polyunsaturated (PUFA), out of which 33% belong to the omega-3 family (Rao et al., 2008).
Clinical and epidemiologic studies suggest that inadequate dietary n-3 polyunsaturated fatty acids (PUFA) may increase predisposition to several psychiatric disorders, particularly depression (McNamara, 2009). N-3 PUFAs -DHA and EPAmitigate inflammation by modulating the level and length of the inflammatory response.
Thus, n-3 PUFAs could contribute to antidepressant effects and/or resistance to depression through anti-inflammatory mechanisms (McNamara, 2009).
Docosahexaenoic acid (DHA, 22:6n-3) is the most abundant PUFA in the brain, representing approximately 15% of the total fatty acids in that tissue. These long-chain PUFAs are synthesized endogenously from α-linolenic acid (18:3n-3) and eicosapentaenoic acid (EPA 20n-5:3) (Levant, 2013). However, DHA and arachidonic acid (AA)-(omega 6) cannot be synthesized by mammals and they have to be supplied through the diet.
Dietary or tissue n-3 PUFAs alone do not need to cause depression in humans; however, they likely create a vulnerability that increases susceptibility to depression when the other contributing factors (specific genotypes, stressors) are also present (Levant, 2013).
1.5 to 2 g of EPA per day have been shown to stimulate mood elevation in depressed patients. However, doses of omega-3 higher than 3 g do not present better effects than placebos and may not be suitable for some patients, such as those taking anticlotting drugs (Lakhan & Vieira, 2008).
Western diets are low in omega-3 fatty acids, including the 18-carbon omega-3 fatty acid alpha linolenic acid found mainly in plant oils, and DHA, which is found mainly in fish (Innis, 2008).

Micronutrients
Depressive symptoms are the most common manifestation of folate deficiency.
Patients with depression have 25% lower blood folate (B9) levels than healthy subjects.
Vitamins B6 and B12, among others, are directly involved in the synthesis of some neurotransmitters (Rao et al., 2008). Supplementation with cobalamin (B12) improves cerebral and cognitive functions and preserves the integrity of myelin sheath of the nervous fibers; (Rao et al., 2008). Supplementation of nine vitamins, in excess, for 1-year improved mood in all subjects, according to a study. Moreover, these changes in mood were recorded after a year, even though the blood levels reached a plateau after 3 months. The mood improvements were predominantly correlated with vitamin B1, B2 and B6 (Benton et al., 1995). At low doses, ethanol is possibly useful, acting to depress brain function, very much in the style of an anaesthetic and sparking feelings of relaxation and good mood.

Hunger
On the other hand, hunger has proved to induce affective changes of mood, perceptions and reactions. This happens mainly because the glucose levels trigger the release of hormones that may bring along certain emotional dispositions.
The idea that hunger can impact emotional experiences and behaviours is coined with the informal "hangry", defined by the Oxford Dictionary as feeling "bad tempered or irritable as a result of hunger". Hangry, a pun word stemming from the combination of "hungry" and "angry," characterizes a person's temper which turns irritable, impatient and annoyed by the physical absence of food and the organic sensation of hunger.
A scientific explanation links mood changing to the levels of blood sugar.
Individuals cannot regulate their feelings without sufficient blood glucose, and in a glucose depleted state they tend to be more impulsive, punitive, and aggressive (Anderberg, 2016).
When blood sugar drops, ghrelin, the metabolic hormone that signals hunger, triggers a cascade of hormones, which act on the sympathetic nervous system, in turn inducing unpleasant, highly arousing affective bodily changes. When the blood sugar falls, the hormones cortisol and epinephrine are released in an attempt to raise it back to normal, and another hormone Neuropeptide Y helps create a hungry feeling when the body needs more food. These hormones happen to lead to irritability and are linked to aggression (Naftulin, 2018).  (Altman, Shankman, & Spring, 2010).

Our Microbesthe microbiota
Diet has been shown to influence the gut microbiome's impact on cognitive function. An increasing body of evidence has started to focus on the relation between the gut, the brain and the disposition.
The gut-brain axis is a bidirectional communication network that links the enteric and central nervous systems comprising endocrine, humoral, metabolic, and immune routes of communication as well. The gut-brain connection allows the brain to influence intestinal activities and the gut to influence mood, cognition, and mental health (Appleton, 2018).
The entirety of microorganisms in a particular habitat is termed microbiota, or microflora. The collective genomes of all the microorganisms in a microbiota are termed microbiome (Wang & Kasper, 2014;Hooper, Littman, & Macpherson, 2012).
The human gut microbiota is a complex community of microorganisms, which include 100 trillion bacteria, quadrillion viruses, fungi, parasites, and archaea (Hooper et al., 2012). In the case of leaky gut syndrome, the human body produces antibodies that are in higher levels for patients with major depression, inferring there might be a connection between gut and mental health (Appleton, 2018).

How does the mood affect the food?
Research suggests that people eat in response to negative and to positive emotions.
Emotional eaters consume significantly more food when feeling sad than happy.
Moreover, when people eat emotionally, they choose sweet over salty food (van Strien et al., 2013). A positive mood increases the preference for healthy foods over indulgent foods as a tendency to project long term health objectives, while a negative mood prompts for immediate, impactful goals such as mood control, leading to greater preference for indulgent foods over healthy foods (Gardner, Wansink, Kim, & Park, 2014).
Comfort foods provide a temporary sense of wellbeing, and they make a person feel good, by transposing it into a happy past, when it was taken care of or pampered.
Researchers have found that physiological and psychological needs influence the people's attraction to a specific food. Particular foods come to be associated with the relief of distress and modify or change emotional states or feelings. This shows that mood plays a significant role in food selection and comfort foods are preferred under certain circumstances, such as when individuals are experiencing illness (Locher, Yoels, Maurer, & Van Ells, 2005). People choose to eat comfort foods when they have the blues or feel lonely (Spence, 2017). Males prefer warm, hearty, meal-related comfort foods (such as steak, casseroles, and soup), while females instead choose comfort foods such as chocolate and ice cream (Wansink, Cheney, & Chan, 2003). Sweet foods high in calories -ice cream, cookies, and chocolate, for example, elevate mood due to serotonin and opiates production (Stein, 2008).

Treatments for affective disorders
The nutritional approach has become a valid and healthier alternative to expensive anti-depressant or anxiety reducer, drugs, which normally can lead to toxicity, unwanted side effects and, due to this, to a high degree of non-compliance in mentally ill patients (Lakhan & Vieira, 2008).
Emerging evidence and research show that nutritional supplement treatment may help controlling major depression, bipolar disorder, schizophrenia and anxiety disorders, eating disorders, attention deficit disorder/attention deficit hyperactivity disorder (ADD/ADHD), addiction, and autism, these being the most common mood conditions (Lakhan & Vieira, 2008).
Depression, anxiety and other mood disorders are thought to be directly related to imbalances in neurotransmitters and their treatment usually employs substances that inhibit or stimulate the action of these chemicals. A focus on the nutritional deficiencies associated with mental disorders might show that dietary supplements can be implemented in the treatment of several disorders.
According to Lakhan and Vieira (2008), based on human pilot clinical trials, double blind and case studies, and placebo-controlled studies, depression is caused by deficiency of serotonin, dopamine/noradrenaline, γ-aminobutyric acid (GABA), omega 3 fatty acids, folate and other B vitamins, magnesium and SAM (S-adenosylmethionine).
Consequently, efficient treatments should provide supplementation of tryptophan as a precursor to serotonin, tyrosine for dopamine and noradrenaline, GABA, omega 3, vitamins of B complex, magnesium, SAM.

CONCLUSION
The factors that contribute to the development of mental disorders are complex, as detailed in this paper, and dietary awareness, responsibility and diversity should be considered for a healthy lifestyle.
The mental disorders development involves an inflammatory aspect, nutritional deficiencies, as well as gastrointestinal disturbances. The diet is a key influencer of mental health. What we eat in excess is as important as what we do not eat enough of (Jacka, 2017). A balanced and varied diet acts to prevent and preserve the well-being and integrity of the mental health. Therefore, more attention should be given to medium-and long-term diet changes and our food consumption should focus more on complex carbohydrates, plant-based foods/fruits and vegetables containing fibres that positively influence microbial composition, on good fats (omega 3) to modulate of inflammation. In this respect, given the fact that a large prospective study has found that the Mediterranean diet has a potential protective role with regard to depressive disorders, the return to a traditional Mediterranean diet is an obvious recommendation (Sánchez-Villegas et al., 2009).
As far as supplementation for healthy people is concerned, a diverse diet should weigh more than opting for supplements, as humans do not consume nutrients in isolation and foods come with a balanced composition of macro and micro nutrients, and fibres (Jacka, 2017). However, in the wake of positive result-trials, some supplements are needed and recommended especially as treatment for mental disorders, where they can successfully replace medication that comes with side effects.