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Our mental and physical health is deeply influenced by the foods we choose to nourish ourselves with. A recent study is one of the first to explore the connection between the quality of our diet and brain chemistry in humans. It has discovered that a low-quality diet may be connected to changes in brain structure that are associated with depression and anxiety.
The study involved 30 adult participants who completed screening questionnaires to evaluate their current levels of mood disturbances, anxiety, and repetitive negative thinking. Each participant underwent whole-brain MRI scans to assess metabolite concentrations in the prefrontal cortex and measure gray matter volume.
Participants were divided into two groups which were comparable in terms of gender, age, education and income, as well as overall caloric and macronutrient consumption. Diet quality was determined by how closely participants followed the Mediterranean diet. They also reported the frequency of consuming 130 different food items and described other eating habits.
The study revealed that participants following a high-quality diet displayed balanced concentrations of GABA and glutamate, along with greater gray matter volume. In contrast, those in the low-quality diet group showed imbalanced neurotransmitter levels, with lower GABA and higher glutamate, as well as a reduction in gray matter volume. Neurotransmitters like GABA and glutamate act as chemical messengers, transmitting signals between nerve cells and regulating processes such as mood, sleep, and cognition. Maintaining the right balance between GABA and glutamate is vital for optimal brain health. A deficiency in GABA often leads to heightened anxiety and depression.
Consuming certain items like processed foods, alcohol, and caffeine may decrease GABA levels or hinder its normal activity. Foods high in processed ingredients, refined sugars, and too much protein tend to raise glutamate levels, as they either contain glutamate directly or enhance its production. Such diets can lead to inflammation and are associated with increased occurrences of depression and anxiety, interfering with brain function and the stability of mood.
To balance your mood, it is best to stick with a nutrient rich diet of berries and fruits, green leafy vegetables, omega-3 protein, nuts and seeds, and limit your intake of processed foods, refined sugars, excessive protein, caffeine, and alcohol.
To view the original scientific study click below:
Adherence to unhealthy diets is associated with altered frontal gamma-aminobutyric acid and glutamate concentrations and grey matter volume: preliminary findings
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