Angela Crawford

Angela Crawford, Ph.D.

Many of us have learned about the benefits of a plant-based diet for improving physical health and reversing diseases. Books such as the China Study and How Not to Die, and documentaries like Forks over Knives and The Game Changers have brought greater public awareness to the healing power of a whole-food plant-based lifestyle.

But what about the impact of plant-based diets on mental and emotional health? As a vegan psychologist, this is a topic of deep interest to me. When I dove into the research, I discovered that the same plant-strong diet that contributes to a healthier immune system (1) and that lessens risk of many medical diseases (2) is also helpful for improving our mental and emotional states.

In addition to professional treatments such as psychotherapy and medication, there are many lifestyle practices that support improved mental health. For example, exercise (3) and meditation (4) are well-known for reducing depression and improving mood. Social connections (5) and engaging in pleasurable activities (6) are also beneficial.

However, it is easy to overlook the impact of nutrition on mental health. And yet, should it surprise us that the same nutrient-dense plant foods that nourish our body also support our emotional thriving? Several studies (7, 8) found that individuals who ate more servings of fruits and vegetables on a daily basis reported greater emotional well-being and life satisfaction, as well as decreased emotional distress, compared to those who ate lesser amounts. These studies suggest that 7 to 10 daily servings of fruits and veggies may be optimal (9).

In addition, a study of young adults (10) found that those who consumed more servings of fruits and vegetables scored higher on measures of emotional flourishing, including creativity and sense of purpose, than those who consumed lesser amounts. Study participants reported higher levels of these positive emotions on the days they ate more fruits and vegetables compared to the days they ate lesser amounts.

Studies of vegans (11) and vegetarians (12) found that they demonstrated lower scores on measures of depression, anxiety, and emotional distress compared to omnivores. In addition, omnivores who were asked to eliminate meat, poultry, and fish had improved mood scores after two weeks on a vegetarian diet, compared to control subjects who continued eating meat (13). In a research study with GEICO employees, those who adopted a plant-based diet experienced decreased anxiety and depression, increased emotional well-being, and improved health (14).

In sum, these studies suggest that eating more plant foods (fruits, vegetables, whole grains, legumes, nuts, and seeds), and lessening our intake of animal foods, has a positive impact on mood states.

Why does a plant-based diet help mood? Research suggests that the nutrients and antioxidants in whole plant foods promote a healthy balance of feel-good neurotransmitters (15). In addition, plant foods have been shown to be anti-inflammatory, which appears to have a beneficial impact on mood (16). In contrast, meat, eggs, dairy, and processed foods are associated with higher levels of inflammatory compounds (17), which may negatively impact mental and emotional states (18).

Angela Crawford, Ph.D.

Evaluating my own experience, I have enjoyed increased happiness since starting a plant-based diet many years ago. Based on the above research, I would guess that eating a healthier, high-nutrient diet, while reducing the inflammatory foods that were previously part of my Standard American Diet, has contributed to my improved mood.

In addition, I have discovered emotional benefits beyond the nutritional effects of my food. Going vegan has led to an inner transformation that is so much more than merely a change in diet. Choosing not to consume animal products has contributed to a sense of freedom and peace that extends beyond the ups and downs of daily life. Knowing that I’m eating in a way that is kinder to animals and the planet leads to a deep sense of meaning and fulfillment. The realization that I can make a positive contribution simply through what I eat each day, brings a sense of peace.

While there are many things in life that we don’t have control over, we can make daily lifestyle choices to support our emotional resilience and well-being. In addition to regular exercise, meditation, and meaningful social connections, we can enjoy a vegan diet packed with nutrient-dense plant foods. And the bonus is that in choosing this life-nourishing diet, we also contribute to a more sustainable and compassionate world.

Tips for Nourishing Your Brain with Plant-Based Nutrition:

• Eat a rainbow of colors in your diet, including a variety of fruits, berries, vegetables, greens, legumes, whole grains, nuts, and seeds to provide your nervous system with the nutrients it needs to flourish (19).

• Try a variety of herbs and spices in your cooking. Turmeric, ginger, oregano, saffron, and others have wonderful anti-inflammatory qualities that may boost mood.

• There are a few nutrients key to optimal mental health that may not be easily obtained through our diet, including Vitamin B-12, Vitamin D, and Omega-3’s.

o Vitamin B-12 is essential for our nervous system and can be obtained through supplements and/or fortified foods.

o Doctors suggest that many of us may benefit from a Vitamin D supplement. (You may wish to ask your physician to check your Vitamin B-12 and Vitamin D levels by having blood work).

o Get your Omega-3’s by including flaxseeds, chia seeds, hemp seeds, and/or walnuts daily, or consider an algae-based supplement. Avoid the saturated fat, mercury, and toxins often found in fish, and go to the original plant-based sources of Omega-3’s.

• Avoid or limit inflammatory foods, including processed foods, highly refined flours, animal products such as meat and dairy, fast food, sugar, and soft drinks.

Angela Crawford, Ph.D.

References

https://nutritionstudies.org/how-does-nutrition-affect-the-immune-system/ https://nutritionfacts.org/book/how-not-to-die/ https://www.apa.org/monitor/2011/12/exercise https://pubmed.ncbi.nlm.nih.gov/20350028/) https://www.verywellmind.com/social-support-for-psychological-health-4119970 https://www.verywellmind.com/pleasant-activity-scheduling-4779965) https://www.mdpi.com/2072-6643/12/1/115/htm https://www.sciencedirect.com/science/article/pii/S0277953618306907) (9) https://mpra.ub.uni-muenchen.de/59149/1/MPRA_paper_59149.pdf (10) https://pubmed.ncbi.nlm.nih.gov/25080035/ (11) https://pubmed.ncbi.nlm.nih.gov/25415255/ (12) https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-9-26 (13) https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-11-9# (14) https://pubmed.ncbi.nlm.nih.gov/24524383/ (15) https://nutritionfacts.org/2017/12/12/boosting-moods-with-foods/ (16) https://bmcmedicine.biomedcentral.com/articles/10.1186/1741-7015-11-200 (17) https://pubmed.ncbi.nlm.nih.gov/23865797/ (18) https://pubmed.ncbi.nlm.nih.gov/24095894/ (19) https://nutritionfacts.org/daily-dozen/

The author adapted, expanded, and updated this from an article she previously published on Main Street Vegan Blog (March 30, 2021).

Credits for unsplash photos: Food on cutting boards: Photo by engin akyurt on Unsplash Vegetables in grocery store: Photo by ja ma on Unsplash

Angela Crawford, Ph.D. is a licensed psychologist with over 23 years of experience, focused on holistic approaches for addressing anxiety, stress, and trauma. She is certified as a master vegan lifestyle coach and educator through Main Street Vegan Academy and holds a certificate in Plant-Based Nutrition from the T. Colin Campbell Center for Nutrition Studies at e-Cornell. Dr. Crawford writes a blog on emotionally thriving with a vegan lifestyle. She is currently conducting research for a book on the transformational impact of a plantpowered, vegan lifestyle for mind-body-spirit. She also serves as a Psychology Consultant for WeDidIt.Health ( https://wedidit.health/ ), an on-line platform where individuals can share and discover the health benefits of a plant-based diet. She lives in Vestal, NY.

Website: www.angelacrawfordphd.com