Several approaches including clinical intervention, psychotherapy, and brain stimulation therapy are some of the well-known methods for approaching mental health treatment. However, a holistic approach exploring how the food we eat impacts our mental well-being has been recently gaining ground. This budding field is known as Nutritional Psychiatry. Numerous pieces of literature have given insight into the beneficial role that foods rich in vitamins and amino acids play in generating positive brain activity. In this article, we will take a closer look at how mental health can be influenced by certain cellular events, and how nutrition can be used as a tool to modulate health outcomes.

Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body, with free radicals outnumbering antioxidants. This imbalance leads to cellular and tissue damage, as excess free radicals attack vital cell components, including lipids (fats) and proteins, impairing their normal functions.

The Role of Oxidative Stress in Health Conditions

Research indicates that oxidative stress contributes to the development of numerous chronic and degenerative diseases, such as:

1. Cancer: Damage to DNA caused by oxidative stress can increase the risk of cancer by promoting genetic mutations and uncontrolled cell growth.
2. Cardiovascular Diseases: Oxidative stress accelerates plaque formation in arteries (atherosclerosis), which may lead to coronary artery disease, reduced blood flow to the heart, or even heart attacks.
3. Kidney Disease: Prolonged oxidative stress can result in scar tissue formation in the kidneys, impairing their function and potentially leading to kidney failure that may require dialysis.
4. Neurological Disorders: Conditions like Alzheimer’s, Parkinson’s, and multiple sclerosis have been linked to oxidative stress, as free radicals contribute to the progressive loss of neurons, ultimately leading to cognitive decline and dementia.
5. Respiratory Conditions: Oxidative stress, along with inflammation, can harm lung tissue and contribute to diseases such as asthma and chronic obstructive pulmonary disease (COPD).
6. Rheumatoid Arthritis: Free radicals exacerbate chronic inflammation in individuals with rheumatoid arthritis, worsening joint pain and tissue damage.

Understanding and managing oxidative stress is essential for maintaining overall health and reducing the risk of these serious conditions.

Oxidative damage occurs when the body has an excess of unstable molecules known as free radicals and an insufficient amount of antioxidants to neutralize them. This imbalance can lead to harm at the cellular and tissue levels. Several factors contribute to oxidative stress, including lifestyle choices such as obesity, poor dietary habits, smoking, and excessive alcohol consumption. Certain medications and exposure to environmental stressors like radiation, toxins, air pollution, pesticides, and excessive sunlight can also increase free radical production. Over time, chronic oxidative stress can accelerate aging and may play a significant role in the development of conditions such as chronic inflammation, cancer, cardiovascular diseases, and neurodegenerative disorders.

The cellular event that impacts the brain and mental health is oxidative stress. During metabolism, regular processes such as those involving energy recycling and production are known to generate proinflammatory agents such as oxygen molecules with unpaired electrons. These are called reactive oxygen species (ROS). Through the body’s defense mechanisms, antioxidants are produced to keep ROS in check to prevent their onslaught on cellular structures such as proteins and DNA. Oxidative stress refers to the imbalance that occurs between cellular ROS production and the counteracting antioxidant mechanisms.

To establish a connection between oxidative stress and mental health, certain cell organelles referred to as mitochondria give an interesting insight. Through a chemical reaction in mitochondria called “oxidative phosphorylation,” these organelles create ATP — a molecule that cells use to power enzymatic reactions. However, in the process of doing so, they consequently produce ROS. The brain is composed of neurons and glial cells that contain considerable amounts of these mitochondria. Due to the high energy demand of the brain for energy, ROS production in the brain environment could outweigh the antioxidant defense mechanisms, thereby resulting in neurodegenerative outcomes. In fact, high levels of superoxide dismutase (a group of enzymes that detoxify ROS) have been found in patients suffering from mental disorders such as bipolar disorder, attention-deficit/hyperactivity disorder (ADHD), and schizophrenia. Perhaps, a defective antioxidant mechanism results in these phenotypes. 

Diets rich in antioxidants to help prevent the deleterious effect of reactive oxygen species are advised. These include broccoli, bell peppers, sunflower, cauliflower, beet, lemon, orange, tomatoes, avocado, watermelon, grapefruit, leafy greens (mustard, turnip), peanuts, red peppers, spinach (boiled), sweet potato, tangerines, and tomatoes are usually advised by nutritionists to help improving health outcomes.

With the understanding that factors such as gut bacterial dysbiosis, and elevated ROS are associated with the deterioration of one’s mental health, it seems logical that dietary interventions may be important to achieve better health outcomes. For instance, research on a single nutrient like the use of creatine (which can be derived from the intake of salmon) has been utilized to augment anti-depressant usage. Additionally, omega-3 fatty acids, commonly found in fatty fish, have shown potential in reducing inflammation and supporting brain health.

Since brain metabolism is complex, relying on a single nutrient may not be sufficient. This is why research on multi-nutrient formulas, which combine vitamins, minerals, and other bioactive compounds, provides invaluable insight into achieving better mental healthcare. A balanced diet rich in antioxidants from fruits, vegetables, and whole grains, along with reducing exposure to environmental toxins, may further contribute to lowering oxidative stress and improving overall mental well-being.