Nutritional deficiencies are now a recognized risk factor for psychiatric disorders, while excessive intake of nutrient poor foods is predictive of poor mental health, while a healthy diet reduces risk.

For example studies have  shown low blood levels of certain nutrients in psychiatric disorders, folate (B9) and B12 are often deficient in schizophrenia, and are associated with symptom severity. That is the lower the levels the higher the symptoms. While on the other side supplementing with B-vitamins can significantly reduce symptoms of schizophrenia and reverse some of the conditions associated with the disorder.

Antioxidant vitamins like C and E are also lower in long-term schizophrenia patients, potentially contributing to the elevated oxidative stress and inflammation observed in this population. While vitamin D is involved in the onset of schizophrenia and is associated with worsened physical and mental health outcomes the lower it goes. Zinc and selenium, are also low in people with schizophrenia and depression.

By making small positive changes in our eating we can achieve vast improvements in our mental health.By eating healthy, nourishing foods we are supplying our brain with the nutrients it needs to make neurotransmitters, ensuring brain cells function at their optimal levels. When neurotransmitters are out of balance, it is easy for us to feel anxious, stressed, depressed and uninterested. For example, if dopamine, the ‘feel good’ neurotransmitter, levels in the brain fall below the desired level, an individual’s capacity to feel happy, excited, or motivated, becomes limited also.

We can take measures to prevent against such mood states by ensuring we consume foods with adequate nutrients to ensure the desired level of neurotransmitters are maintained.

Just as important a large body of evidence shows the role of feeding the gut microbiome can have a dig impact on our mental health and mental health states. But more on that later

Source

https://academic.oup.com/schizophreniabulletin/advance-article/doi/10.1093/schbul/sbx162/4675234