Diet and Mental Health: Review of the Recent Updates on Molecular Mechanisms

The paper reviews how diet influences mental health through molecular mechanisms. It highlights how components like omega-3 fatty acids, polyphenols, and B vitamins support brain function by reducing inflammation and oxidative stress, enhancing neurogenesis, and improving neurotransmitter activity. Healthy diets rich in plant-based foods and complex carbohydrates benefit the gut-brain axis, promoting mental well-being. Conversely, diets high in sugar and processed foods are linked to poor mental health. It emphasizes the role of bioactive compounds, circadian rhythm, and hormonal balance in brain health, providing insights into dietary strategies to prevent cognitive decline, depression, and anxiety.

Adopt a diet rich in fruits, vegetables, whole grains, and omega-3 fatty acids while avoiding processed and high-sugar foods. This recommendation is supported by observational studies, though further clinical trials are needed to confirm causation in diverse populations.