Importance of Protein for Mental Health
“You are what you eat.” Have you ever heard of this term?
Maybe not as directly, but it hits on a very important point: nutrition plays a vital role not only in the health of our bodies but also in our minds. The foods we consume impact the structure and function of our brain, impacting its ability to regulate emotions, process information, communicate with the rest of the body, and facilitate movement that you don’t even think about.
Brain Regions
Our mental well-being depends on the health and function of our brain. Different regions of the brain are responsible for different tasks, but they must work together seamlessly to regulate our thoughts, emotions, memory, focus, and behavior.
Communication between the brain and the rest of the body happens through specialized cells called neurons. Think of neurons as the body's communication network. While they transmit information, they rely on chemical messengers called neurotransmitters to pass signals from one neuron to the next. These neurotransmitters either stimulate or calm the receiving neuron, allowing the brain to coordinate everything from mood and motivation to sleep, learning, and stress resilience.
Common neurotransmitters
Dopamine: involved in many functions, such as motor control, reward and reinforcement, and motivation.
Engaging in physical exercise, completing tasks and to-do lists, cold and sunlight exposure, connecting with others, and even playing with a pet can trigger dopamine.
Serotonin: involved in sleep, mood regulation, memory, and appetite.
Deep breathing, sunlight exposure, movement, and quality sleep can boost serotonin.
Glutamate: learning and memory
This neurotransmitter is the most abundant in the brain and it is what helps you learn, form memories, and stay awake.
Acetylcholine: involved in motor commands and cognitive function
Eating choline-rich foods such as eggs, beef liver, soybeans, and cruciferous vegetables, as well as exercising regularly can boost acetylcholine.
Amino Acids
Amino acids–the building blocks of protein–also serve as the building blocks of neurotransmitters. Therefore, without the help of protein, the vital chemical communication necessary for our brains and bodies would not occur.
Glutamate is an example of an amino acid and neurotransmitter, but most amino acids need the help of enzymes to be broken down within the brain cell. Once broken down, the neurotransmitters can act as direct messengers.
Low Protein Effects on the Brain
Protein is important for everyone. Getting adequate protein is absolutely vital for overall health! Not eating enough protein can lead to:
Brain fog
Poor concentration
Low energy
Mood swings and emotional instability, anxiety, depression
Difficulty coping with stress
Disrupted sleep patterns
Study on Nutrition and Brain Health
As discussed earlier, neurotransmitters have different specializations that support your daily life. The ways neurotransmitters can be turned on or off, and whether they are excitatory or inhibitory, can correlate with the causes of many diseases and disorders. In other words, when there is an imbalance of neurotransmitters, the risk of Parkinson’s disease, depression, insomnia, anxiety, and memory loss becomes higher.
A 2022 study examining the role of dietary sources in neurotransmitter regulation and abundance found that certain foods can have positive, balancing effects on neurotransmitter levels. Researchers concluded that nutrients such as protein for amino acids, vitamin B, and vitamin C can all support balanced neurotransmitter levels and therefore a healthy brain!
Interested in learning ways to support a healthy body and brain?
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