Nutrition and Your Mental Health
By Barrington H. Brennen, July 14,
2026
PDF Format
Is
it true that we are what we eat? It is true.
During the past decades, psychologists and other
health specialists have been understanding more and
more how what we eat impacts our mental health.
Many thought that what we eat only influences our
physical health. Today, research tells us that what
we eat impacts our emotions, mood, outlook on life,
and attitude.
In this article, I will be sharing information I
gleaned from the document titled “We Are What We
Eat” written by psychologist Zara Abrams, PhD. He
states: “Research indicates that dietary changes
focused on fruit, vegetables, and minimally
processed foods are associated with positive mental
health outcomes.”
Bahamians need to eat more fruits and vegetables.
Parents are to blame for why their little children
do not want to eat green vegetables, salads, beans,
and peas. The poor nutrition is impacting
depression, frustration, poor academic achievement,
and even aggression.
Ellen G. White, co-founder of the Seventh-day
Adventist Church, emphasized that nutrition,
physical habits, and mental health are inextricably
linked, viewing the body as a "temple of the Holy
Spirit". She taught that a simple, plant-based
diet—abundant in fruits, grains, and vegetables, and
free of stimulating foods like flesh meats, tea,
coffee, and alcohol—promotes calm nerves, clear
thinking, and strong mental discipline. This was
her teaching over 150 years ago. Why are we not
listening?
Mrs. White’s very popular book on the topic is
“Counsel on Diet and Foods.” She states in that
book this most profound statement: "The brain and
nerves are in sympathy with the stomach. Erroneous
eating and drinking result in erroneous thinking and
acting." If you think this statement is powerful,
here are a few more found in “Counsel on Diet and
Food” "It is impossible for the brain to do its
best work when the digestive powers are abused. Many
eat hurriedly of various kinds of food, which sets
up a war in the stomach, and thus confuses the
brain. . . A clogged stomach means a clogged brain."
(Pages 564, 565)
Psychologist Zara Abram expands this point with
these words: “The modern science of nutrition and
mental health began with a simple observation:
Countries that eat more fish then to have lower
rates of depression. . . A growing evidence
base—largely driven by research from the United
Kingdom, Australia, and Brazil—has shown that
nutrition, physical activity, and inflammatory
processes are all critical for mental health.”
Do
you think that the poor diet of many Bahamians is
impacting not just the physical health of many, but
also the ability to cope with suicidal ideations,
depression, and the prevention of vitriolic
arguments, angry outbursts, and violence? I
strongly believe it does. Ironically, fast food
restaurants are actually slowing us down and
shorting our lives, especially in people’s daily
lives, due to that diet. Fast food may have a
place in society by providing a quick snack.
However, when the high-calorie and poorly nutritious
eatables become a daily staple, trouble is on the
horizon. I have met children, teens, and even
adults who “boast” of not eating vegetables as
though it is a grand achievement. They are not
aware that they are actually shortening their lives
one day at a time.
Let’s get a little deeper. In the Journal of
Affective Disorders, Vol 338, 2023, it shares
research that shows the importance and benefits of
having nutritional supplements (vitamin and mineral
tablets). This is a very simple change that can be
made. The journal states “Taking daily nutritional
supplements can make a difference. . . Adults who
took certain daily essential nutrients (a mixture of
vitamins and minerals) had better improvement in
depression and anxiety symptoms than those who took
a placebo.”
Hence, if people would at least add supplements to
their diet, perhaps more Bahamians would be
healthier mentally. They would be able to respond
better to stress, anxiety, frustration, unexpected
loss, tragedy, etc. The brain needs to be well
nourished, too.
Here’s a note for parents once more. Parents, the
physical and mental health of your dependent
children are in your hands. You are one hundred
percent responsible. In the book Education, by
Ellen White (pages 204, 205) states: "Many a puny
child, incapable of vigorous effort of mind or body,
is the victim of an impoverished diet. . . . Many a
student is supposed to have broken down from
overstudy, when the real cause was overeating. . . .
It is the overcrowding of the stomach that wearies
the body and weakens the mind.”
What if we all adhered to these teachings by Ellen
White, who wrote these principles about 150 years
ago? What if we all adhered to the current
scientific findings and suggestions from
contemporary research on diet and mental health?
Would we have a healthier society? Yes, I truly
believe we would.
Just a point of interest. My research brought me to
the question of which vitamins and nutrients can
impact mental health. Wikipedia gives this
information: “B Vitamins (B6, B9/Folate,
B12): Crucial for brain function, nervous system
regulation, and producing neurotransmitters like
serotonin and dopamine. Deficiencies are frequently
associated with anxiety, depression, and cognitive
decline. Vitamin D: Often called the
"sunshine vitamin" (or hormone), it reduces nervous
system inflammation. Deficiency is widely linked to
depression and Seasonal Affective Disorder
(SAD). Vitamin C: Acts as a potent
antioxidant th
at
safeguards brain cells from oxidative stress and
lowers inflammation. Magnesium: Known as the
"magic mineral," it helps regulate stress hormones,
promotes relaxation, and supports central nervous
system function. Zinc: Essential for brain
signaling and enzyme function. Low zinc levels have
been strongly linked to depression and cognitive
impairment. Selenium: A trace mineral that
supports cognitive health, mood regulation, and
protects the brain from oxidative damage. Iron:
Vital for oxygen transport; inadequate levels
frequently result in fatigue and diminished
cognitive function. Omega-3 fatty acids—specifically
eicosapentaenoic acid (EPA) and docosahexaenoic acid
(DHA)—are essential nutrients that play a
fundamental role in brain development, structure,
and emotional regulation. Because the human brain
cannot produce enough of these fats on its own,
getting them through diet or supplementation is
critical for maintaining mental well-being.”
Dear reader, make sure your diet is a good one that
promotes mental health. Go and take your vitamins
today.
Barrington H. Brennen
is a marriage and family therapist and counseling
psychologist. Send your questions or comments to question@soencouragment.org or
call 1242 327 1980 or visit www.soencouragement.org
