Plant-Based Diets and Mental Health
Authored by Kyle Golden (May 11, 2023)
The foods we consume have a significant impact on our overall health, including our mental health. Many studies have shown that diets which incorporate mostly plant-based foods can improve physical health, but recent research also suggests that it can benefit mental health as well. How can a more plant-based diet improve our mental well-being? Let’s take a look!
Reduced Inflammation
A mostly plant-based diet is rich in anti-inflammatory foods such as fruits, vegetables, whole grains, nuts, and seeds. Inflammation in the body has been linked to various mental health disorders such as depression and anxiety. By reducing inflammation through a plant-based diet, we can improve our mood and cognitive function. Additionally, plant-based diets are lower in saturated fat and cholesterol, which can contribute to inflammation in the body.
Increased Nutrient Intake
A high quality, plant-based diet is rich in vitamins and minerals that are essential for mental health, such as folate, vitamin C, and magnesium. These nutrients support the production of neurotransmitters, which are chemicals that transmit signals in the brain. Studies have shown that a deficiency in these nutrients can lead to depression and anxiety. By increasing our intake of these nutrients through a more plant-based diet, we can improve our mental well-being.
Gut-Brain Connection
The gut is often referred to as the "second brain" because of its direct connection to the central nervous system. A plant-based diet is rich in fiber, which supports the growth of healthy gut bacteria. Studies have shown that the gut microbiome plays a significant role in mental health. By improving our gut health through a plant-based diet, we can improve our mood and cognitive function.
While more research is needed, it’s evident that a more high quality, plant-based diet can provide numerous mental health benefits. By reducing inflammation, increasing nutrient intake, and improving gut health, we can improve our mood and cognitive function. Incorporating more plant-based foods into our diet can be a simple and effective way to support our mental well-being.
Curious about how to incorporate more plants in your diet?
Start small by incorporating one plant-based meal per day. This can be as simple as a salad or a vegetable stir-fry. Gradually increase the number of plant-based meals as you become more comfortable with the diet.
Experiment with different plant-based proteins such as tofu, tempeh, legumes, and nuts. These can be used as substitutes for meat in many recipes.
Get creative with your vegetables. Try roasting, grilling, or sautéing them with different spices and seasonings to add flavor. You can also try new vegetables that you haven't had before.
Make plant-based snacks readily available. Keep fresh fruits, vegetables, and nuts on hand for when you need a quick and healthy snack.
Find plant-based alternatives for your favorite meals. For example, instead of using ground beef in your spaghetti sauce, try using lentils or mushrooms. Instead of cheese on your pizza, try using cashew cheese or nutritional yeast.
Incorporating more plant-based foods into your diet can seem daunting at first, but these tips can help make the transition easier.
At Vireo Coaching I help clients improve their lives through making healthier lifestyle choices including shifting to a more high quality, plant-based diet. Get in touch to find out how you can start to live your best life!
Want to read more? Here are some links to studies and articles related to this post:
Inflammation Study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7730154/
Depression Study https://nutrition.bmj.com/content/4/2/e000332
Gut Brain Connection Article https://www.washingtonpost.com/wellness/2023/01/31/gut-microbiome-anxiety-depression/
(Consider this article as general information on health, fitness, and lifestyle. Always consult your physician or health care provider before making significant changes to your diet or lifestyle.)
Hi, I’m Kyle Golden,
Founder and Coach at Vireo Fitness. For over 16 years I have helped hundreds of clients just like you find their path to better health. Get in touch today and find out how I can help you embrace a better lifestyle and realize your full potential!