Evidence bank is a good way to organize information from multiple sources

        

 

Diet and Mood: 

• Nutrient Deficiencies: Deficiencies in essential nutrients like zinc, iron, B vitamins, magnesium, vitamin D, and omega-3 fatty acids are associated with worsened mood and decreased energy. (Source 1.2)

• Blood Sugar Fluctuation: High intakes of refined carbohydrates and sugar-sweetened drinks can cause rapid blood sugar spikes and crashes, leading to irritability, anxiety, and low energy. (Sources 1.2, 1.5, 4.4)

• Inflammation: A chronic, low-grade inflammatory state, often caused by an unhealthy diet, has been linked to depression. Research suggests that a Mediterranean-style diet and increasing omega-3 intake can reduce inflammation and improve mood. (Sources 1.1, 1.3, 1.4, 4.2)

• Gut-Brain Connection: The gut microbiome, the collection of bacteria in the gastrointestinal system, plays a role in mood regulation. Research is exploring how certain foods and microbes produce chemicals that affect brain function, including the production of serotonin and dopamine. (Sources 1.3, 2.3, 3.2)

• The SMILES Trial: This randomized controlled trial (RCT) demonstrated that a dietary intervention could significantly improve symptoms of depression. Participants who received dietary support showed a greater remission rate of their depressive symptoms compared to the control group. (Source: a search result mentioned a study showing a third of people with depression experienced full relief of their symptoms after improving their diet. This is likely a reference to a known study, such as the SMILES trial.)

Diet and Decision-Making/Cognitive Function

• Overall Dietary Patterns: A meta-analysis of studies found that older adults who follow a healthy diet (such as the Mediterranean or MIND diet) have a 40% lower chance of cognitive dysfunction. These diets are rich in fruits, vegetables, whole grains, and healthy fats, while limiting processed foods, red meat, and sweets. (Sources 2.1, 2.4, 4.3)

• Macronutrients and Social Behavior: A study published in PNAS found that the macronutrient composition of a meal can influence social decision-making. Specifically, a high-carbohydrate/protein ratio was linked to an increase in "social punishment behavior." (Source 3.4)

• Prebiotics and Food Choices: Research shows that dietary prebiotics, a type of fiber found in foods like chicory root, can influence gut bacteria and reduce reward-related brain activation in response to high-calorie foods. This suggests a link between gut health and food decision-making. (Source 3.2)

• Specific Nutrients:

  • B Vitamins: High levels of homocysteine are a risk factor for dementia, and B-vitamin supplementation has been studied as a way to lower these levels and potentially benefit cognitive function. (Source 2.3)

  • Omega-3 Fatty Acids: Linked to improved cognitive function and protection against neurodegenerative diseases. (Sources 4.1, 4.4)

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  • Magnesium: Supplementation has been shown to alleviate stress in some studies, which can indirectly impact cognitive function. (Source 4.2)sources for the evidence bank:

    • Source 1.1: Fueling the Mind: The Powerful Link Between Nutrition and Mental Health from McLean Hospital

    • Source 1.2: What is the Relationship Between Food and Mood? from Mental Health First Aid

    • Source 1.3: How Food Affects Your Mood from Mass General Brigham

    • Source 1.4: Food and your mood from Better Health Channel

    • Source 1.5: 13 Foods that can worsen anxiety and depression and what to eat instead from The Times of India

    • Source 2.1: Healthy diet is associated with better cognitive functioning in the elderly from PsyPost

    • Source 2.3: Nutrition & Cognitive Function from Nutrition Reviews - Oxford Academic

    • Source 2.4: The Role of Dietary and Lifestyle Factors in Maintaining Cognitive Health from PMC

    • Source 2.5: Enhancing cognitive function in older adults: dietary approaches and implications from Frontiers

    • Source 3.2: How Does Our Diet Impact Our Decision-Making? from Technology Networks

    • Source 3.4: Impact of nutrition on social decision making from PNAS

    • Source 4.1: Nutrition and mental health from EBSCO Research Starters

    • Source 4.2: The Impact of Nutrients on Mental Health and Well-Being: Insights From the Literature from Frontiers

    • Source 4.3: Special Report: Using Nutrition as a Therapeutic Modality from Psychiatric News

    • Source 4.4: Influence of Nutrition on Mental Health: Scoping Review from MDPI

    
    
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