IndexIntroductionExplaining the Mediterranean DietZinc in the Mediterranean DietMagnesium in the Mediterranean DietIron in the Mediterranean DietVitamins in the dietFasting and calorie restrictionConclusionReferencesIntroductionMental health refers to the emotional, social and psychological well-being of an individual (1) . The importance of mental health is constantly being highlighted in the media and people are starting to be more open when talking about their mental health. For this reason, research into the etiology of the disease is progressing. Food has been found to be a strong contributor to mental health, and a 2014 discovery found that increasing the amount of fruits and vegetables you eat can boost your overall well-being (2). This essay will focus on how the nutrients found in the different foods we eat can affect mental health and whether the Mediterranean diet is the most beneficial for obtaining these nutrients. Say no to plagiarism. Get a tailor-made essay on "Why Violent Video Games Shouldn't Be Banned"? Get an Original Essay Over time, Western diets have migrated toward calorie-dense foods high in concentrated fats and sugars. In the past, evolutionary biologists believed that cravings for sugar and fat were due to the human desire to consume as many calories as possible in uncertain environments (3). Now that these conditions no longer exist for most people in the Western world, these high-calorie foods are often overeaten, leading to many obesity-related problems, including mental health problems. The UK government has begun to realize the risk that high-calorie diets pose to the population and has therefore begun to implement changes. For example, a sugar tax in 2018 helped decrease sugar consumption in the UK, reducing obesity rates. This has consequently helped to increase the mental health of the UK population, as obesity (particularly severe obesity in women) has been strongly linked to depressive conditions (4). Sugar has been shown to increase inflammation in the body, with a 2014 study showing that when eating a 50-gram dose of fructose, the CRP level in the body rises after 30 minutes and remains high for another 2 hours thereafter (5) . In a 2019 review, increased inflammation in the body (of which CRP is an indicator of body inflammation) was shown to be associated with serious mental illnesses (6). In addition to the sugar tax, a more direct way in which the Government has recognized the importance of mental health is that in the 10-year plan launched in early 2019 there will be a £2.3 billion a year increase in funding for mental health by 2023. /24 (7). Nutrients are also believed to be closely related to good mental health. The most beneficial ones are...Polyunsaturated fats (omega 3)Minerals (zinc, magnesium, iron)Vitamins (folate, B vitamins, antioxidants).Throughout the essay, I will focus primarily on the impact that certain nutrients have on conditions of mental health, whether the food included in the Mediterranean diet is best for this, and will find out whether meal times have any effect on mental state. Mediterranean Diet Explained This is a diet that focuses on consuming large amounts of fresh fruits, vegetables, legumes, and fish along with food consumption. poultry, eggs and yogurt in moderation. Red meat is very rarely consumed. Alcohol consumption is moderate, approximately 1 glass of red wine per day. When cooking meals, olive oil is the ideal solution both for dipping wholemeal bread as a starter and forcook the main course. The monounsaturated fats in olive oil differ greatly from the saturated fats in Western diets, which are well known to be harmful to overall health. As a result, foods high in sugar and processed meats are strongly avoided. Instead of eating chips or chocolate as a snack, the Mediterranean diet focuses on snacks made from almonds or olives. Fish consumption makes up a large portion of this diet and provides the body with omega-3 and omega-6 fatty acids that humans cannot synthesize on their own. Two essential fatty acids (EFAs) that the body must obtain from external sources, is the omega-6 fatty acid “linoleic acid” and the omega-3 fatty acid “α-linoleic acid” (8). Linoleic acid is digested to form arachidonic acid (ARA), which increases inflammation in the body by increasing the number of proinflammatory eicosanoids (9). Fortunately, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are obtained from eating fish and are both anti-inflammatory eicosanoids. DHA is found in higher concentrations than EPA in the brain, largely in neuronal membranes where it is necessary for normal neuronal development and behavior, as shown in a 2011 animal study (10). DHA's effect on cognitive function is also suggested in a 2009 mouse study, which shows that DHA is linked to increased neurogenesis in the hippocampus, boosting memory and learning function (11). Keep in mind that this experiment was conducted on mice, so we don't know if the effect will be the same on humans. EPA and DHA also influence the inflammatory pathway of omega-3 fatty acids. Thanks to the pathway that begins with arachidonic acid, EPA and DHA can combine with it to create membrane-bound phospholipids, consequently decreasing the overall concentration of arachidonic acid. EPA may also act as a competitive inhibitor with arachidonic acid, decreasing the amount of proinflammatory eicosanoids produced. In a 2015 study, it was also proposed that DHA had a differential effect on some patients with IL-6 gene expression, affecting the cytokine TNFα by partially inhibiting the NFκB signaling pathway (12). Inflammation is suggested to increase immune activation, as the brain interprets it as a “stressor” that can increase the likelihood of contracting depression (13). In depressed patients, BDNF (brain-derived neurotrophic factor) levels decrease, but then the patients are treated with antidepressants (which reduce inflammation), the expression level of BNDF and the patient's mood increase (14). In the Mediterranean diet, seafood is not the only place from which we can get omega-3 fatty acids. ALA (α-linoleic acid) is present in many leafy vegetables, while linoleic acid is found in many vegetable or nut oils. The conversion of ALA to EPA and DHA is extremely low and therefore the best consumption of these omega-3 fatty acids comes directly from seafood, especially salmon. This may be why a 2014 study shows that marine sources of omega-3 fatty acids show decreased inflammatory markers (e.g., CRP, TNFα, and IL-6) in the blood of non-obese patients (15). Although many studies have demonstrated an association between omega-3 fatty acids and mood, the strength of this link can be questioned. For example, a report on how omega polyunsaturated fats affect depression produced mixed results (16). This is not the only report showing the same result, as a report by Bloch & Hannestead (17) states that omega-3 supplementation had no benefitssignificant compared to placebo. This report, however, has attracted some attention, as another paper published in 2011 reported a clear benefit between omega-3 supplementation and alleviating symptoms of depression (18). This report, along with previous ones (19), provides evidence for the idea that EPA is the omega-3 component effective in treating depression. The authors of these articles provided ideas as to why this might be the case, but provided no evidence, demonstrating that further research is needed. We need to consider the amount of omega-3 fatty acid we should consume to be effective. According to a 2009 study (20), the recommended intake of EPA and DHA is 250-500 mg per day, while the Western diet provides us with an average intake of 100-135 mg per day. The Mediterranean diet easily meets this recommended daily value. The recommended amount then increases in pregnant women, with an increase of 70 mg per day for pregnant women in the last 3 months of pregnancy (21). This is mainly due to the transfer of the placenta to the fetus, putting the mother at risk. In a placebo study (22), the authors compared two omega preparations enriched with EPA and one with DHA. They found that none of them were superior to placebo monotherapy for major depressive disorder. However, in another study (23) it was found that administration of EPA-rich omega-3 fatty acids with citalopram significantly reduced symptoms, compared to Citalopram and placebo. As a result, several studies give conflicting results on the impact of omega-3 fatty acids on depression. For example, in a study examining the effects of omega-3 fatty acids on depression after myocardial infarction, no effects on depression symptoms were reported (24), while much more literature provides the same conflicting results. One of the reasons could be due to the fact that depression is a multifactorial disease, therefore influenced by genetics, age, environment, etc. Additionally, although studies have shown that omega-3 fatty acids can reduce the amount of inflammation in the brain. brain, we don't know the science behind this yet, which has led to some controversy over whether it's true or not (25). Evidence that omega-3 fatty acids influence several mental health conditions is less studied than depression. However, in a dementia study (26) it was found that a higher dietary intake of DHA reduced the risk of Alzheimer's disease (AD), as long as one did not have the ApoE4 genotype to protect against this limit. This is not the same for all mental health conditions, however, as in a study looking for new treatments for schizophrenia, Ethyl-EPA was used to see if it had any impact on treatment, and it was not found a lot (27). these studies above may show conflicting evidence as to whether omega-3 fatty acids can improve mental health, due to the limited side effects of achieving a healthy level of 250-500 mg/day of EPA and DHA (20 ), there is little evidence to show harm in following a Mediterranean diet. However, it has been shown that there is a link between inflammation and omega-3 fatty acids, showing that this diet can have mental health benefits depending on a variety of factors, such as age, gender and genotype. Zinc in the Mediterranean diet Zinc is an essential trace element that we consume in our diet, with a recommended dose of 11 mg per day for adult males and 8 mg for females, which rises to 13 mg in pregnancy (28). A high amount of zinc is found in oysters, chickpeas, lentils and beansbeans (foods consumed in high quantities in the Mediterranean diet). One of the main responsibilities of zinc is believed to be to bind to DNA transcription factors creating Zinc finger (ZnF) proteins, which influence gene expression in the central nervous system. In a study on mice (29), it was then shown that the highest level of zinc is found in the adult hippocampus, one of the main sites of adult neurogenesis. In a collective review of several experiments (30), it was found that there is strong evidence to suggest that lack of adult neurogenesis impacts mental health, including depression, anxiety, and schizophrenia. The role that zinc has in the progression of Alzheimer's disease (AD) is controversial. One study (31) shows a significant increase in zinc in the hippocampus in AD patients (with age-matched controls), while another shows a decrease in blood zinc level in AD patients in similar control groups (32) . These conflicting results show that more research into the physiology of zinc in the brain is needed. However, ideas between zinc and AD continue to advance, with one major theory suggesting that zinc aids the phosphorylation of serine 214 in tau proteins by causing hyperphosphorylation of tau (33). Many studies have shown that zinc plays an important role in the treatment of depression. For example, results from a study on treatment-resistant depression (TRD) found that serum zinc is a lower marker of TRD and inflammatory response in depression (34). While the science behind this is not fully understood, a 2002 report found evidence suggesting that low levels of zinc increase the amount of mitochondrial reactive oxygen species (ROS) in the brain (35), which can cause inflammation. In a rat study, it was also shown that low serum zinc levels can lead to TRD, as zinc levels appear to be lower in rats that did not respond to antidepressant drug treatment (36). Interestingly, zinc has been shown to influence depression more in women than men, with a 2012 population study finding that zinc had a much greater reduction in depressive symptoms in women than men (37) . Further research is needed to understand the causes of this phenomenon. Magnesium in the Mediterranean Diet Magnesium supplementation has been shown to be beneficial for mental health. In a 2006 study, it was shown that magnesium can be used in the treatment of major depression, as low levels of magnesium could damage neuronal calcium channels (38). Other studies have also shown that magnesium deficiencies are found in other disorders, for example one study looking at children with ADHD found that magnesium deficiency in children with ADHD occurred more frequently than in healthy children (39). Magnesium deficiencies have also become more common over the last 20-30 years, as highly processed foods in Western diets contain very little magnesium, opening up the idea that this could potentially be a reason why many studies show dramatic increases in the case of ADHD ( 40). However, not much research has been conducted on the negative side effects of magnesium for healthy people, but research shows that patients with severe kidney disease should be cautious and monitored if they take magnesium supplements (41). All of this supports the argument for a Mediterranean diet, as seafood, vegetables and fruit all contain high levels of magnesium. Iron in the Mediterranean diet Iron deficiencyit is the most common nutritional deficiency in the world, mostly due to bleeding or breastfeeding. In addition to causing anemia, iron has a major impact on neurology. There are many theories about the impact of low iron concentration on the brain, and one review suggests that the main reason is due to slow neuronal processing (42). Like magnesium, iron deficiency has been linked to children with a number of psychiatric disorders, including ADHD and autism (43). However, if iron supplements were taken, the patient would definitely have to be iron deficient, since if iron levels become too high hemochromatosis and cirrhosis can occur. Therefore, a diet such as the Mediterranean diet rich in green vegetables (a high source of iron) can achieve the recommended daily intake of 8.7 mg for adult males and 14.8 mg per day for adult women (44) , without taking supplements. in the dietVitamins play an important role in mental health. For example, a case study of a 29-year-old male reported that OCD symptoms were present in early manifestations of vitamin B12 deficiency (45), with similar studies in older adults showing similar findings (46). In another study examining clinical cases, it was then shown that cobalamin (vitamin B12) deficiency is linked to psychosis and folate deficiency is linked to depressive disorders (47). It often takes 3-5 years for a vitamin B12 deficiency to affect the body due to the liver having a large reserve, so it is usually older people who have vitamin B12 deficiencies. Therefore, it is important that elderly patients receive enough folate and vitamin B12, not only for mental health, but a deficiency can lead to anemia. It is recommended that adults take 200 mg of folate per day and 1.5 micrograms of vitamin B12 (48). Both of these goals can be achieved by following a Mediterranean diet, as vegetables will provide plenty of folate, while salmon and cod will provide vitamin B12. Fasting and Calorie Restriction In addition to the foods we eat, it also appears that fasting with calorie restriction and even when you eat can affect your mood. For example, in a 2003 study it was shown that in short-term fast diets, sleep quality and daytime performance improved (49). Many studies have shown that a prolonged calorie deficit has been shown to improve mood, consequently decreasing depressive disorders. symptoms. For example, a study on the FCR (fasting and calorie fasting regimen) conducted in older men for 3 months found that the regimen was beneficial in reducing negative moods such as anger and anxiety, instead promoting calmer and more relaxed moods. best (50). In a longer study, the same results were shown in more diverse age groups and showed no side effects (51). In a study on mice, calorie restriction was also found to help prevent neurodegeneration, opening up the idea that this regimen may be useful in preventing Alzheimer's (52). We have only suggestive evidence for these findings above. For example, in a mouse study (52) it was found that during a 10-day fast, mood improved through the activation of orexin signaling. This increases arousal, appetite and alertness. In another report on mice (53), the level of p-CREB (phosphorylated cAMP-responsive element binding) was also found to be increased. This plays an important role in regulating neuronal transcription, an area affected by many antidepressants. Ketones can also play an important role in improving mood. In the first 24 hours of fasting there will be lipolysis of fats, producing ketones. According to one:. 4624-4635.