When a loved one seems down, we often ask, “Are you okay?” But maybe a better question is: “What have you eaten today?”
For Nigerians in the UK navigating a busy life, from long commutes to balancing multiple jobs, mental health is often affected by more than just stress — your diet plays a big role too. As science continues to uncover the deep links between what we eat and how we feel, one thing is clear: nutrition directly affects mental health.
Does Nutrition Affect Mental Health?
Yes — significantly. A growing body of research shows a clear connection between diet and mental well-being. Diets rich in fruits, vegetables, whole grains, and omega-3s (like the Mediterranean diet) are linked to lower rates of depression and anxiety. On the flip side, high-sugar and highly processed diets are associated with poorer mental health outcomes.
For example:
- A study across 10 countries found people who followed a Mediterranean-style diet had a reduced risk of depression.
- Older adults who consumed more sugar reported higher anxiety levels.
- Dietary counselling has been shown to improve depression outcomes more than just social support.
The Nigerian Diet and Mental Health
If you’re eating mostly fast food, skipping meals, or surviving on energy drinks and sugary snacks — common habits for many Naija folks hustling in the UK — it might be time to rethink what’s on your plate. Traditional Nigerian meals are often rich in nutrients (think okra, beans, spinach, fish), but many of us replace these with quick processed meals that leave us feeling tired and moody.
How Poor Nutrition Affects Mental Health
- Increased inflammation: Sugary and processed foods lead to inflammation, which affects brain function and mood.
- Low energy and poor sleep: Poor diets lead to crashes, fatigue, and disturbed sleep.
- Vicious cycles: When you’re down or stressed, you might reach for comfort food. Unfortunately, these foods often make symptoms worse.
Gut Health and Serotonin
Over 90% of serotonin (the feel-good brain chemical) is produced in the gut. If your gut isn’t happy, your brain won’t be either. That’s why taking care of your digestive health — by eating fibre-rich and fermented foods — is key to maintaining good mental health.
14 Foods That Support Mental Performance
Here are foods Nigerians in the UK can easily add to their weekly shopping to help boost mood and brainpower:
- Fatty fish (mackerel, salmon, sardines)
- Spinach and greens
- Whole grains (brown rice, oats)
- Bananas and kiwis
- Sweet potatoes
- Nuts and seeds (especially walnuts and flaxseeds)
- Tomatoes and plums
- Cheese and yoghurt
- Legumes (beans, lentils)
- Poultry
- Fermented foods (sauerkraut, kombucha)
- Dark chocolate
- Pineapple
- Tofu and soy products
Foods to Avoid
- Excess sugar (check your soft drinks and snacks!)
- Too much caffeine
- Fried and oily food
- Processed meats
- Alcohol
8 Easy Eating Tips for Naijas in the UK
- Plan your meals: Batch cook jollof rice, beans, or soups for the week.
- Snack smart: Keep plantain chips or fruits on hand instead of pastries.
- Stay hydrated: Water is vital — don’t substitute with Coke or Red Bull.
- Eat regularly: Don’t skip meals, especially breakfast.
- Balance your macros: Mix carbs, proteins, and healthy fats.
- Add probiotics: Include fermented foods or consider a supplement.
- Watch food triggers: Monitor what foods affect your mood.
- Don’t aim for perfection: 80/20 rule — mostly healthy, occasionally indulgent.
Final Thoughts
Nutrition is more than just physical health — it’s mental fuel. As a Nigerian living in the UK, adapting to a different food culture can be tough. But you don’t have to abandon your roots. Blend traditional Nigerian meals with healthy UK options to support your mental well-being.
Take care of your gut, eat whole foods, and watch how your energy, mood, and sleep improve. After all, how you feel could start with what’s on your plate.
Stay healthy, Naija UK fam! 🇳🇬🇬🇧
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