What is the most nutritious vegetarian meal for improving mental health?

From the Guidelines

A Mediterranean-style vegetarian meal with quinoa, roasted vegetables, chickpeas, walnuts, and leafy greens is the most nutritious option for improving mental health, as it combines complex carbohydrates, omega-3 fatty acids, and essential nutrients that support neurotransmitter function and mood regulation. This meal pattern is supported by the most recent and highest quality study 1, which emphasizes the importance of individualized eating patterns that focus on whole foods, non-starchy vegetables, and minimal added sugars and refined grains.

The key components of this meal include:

• 1 cup of cooked quinoa as a base, providing complex carbohydrates that help regulate serotonin production
• 2 cups of roasted vegetables, such as bell peppers, zucchini, and sweet potatoes, which are rich in antioxidants and fiber
• 1/2 cup of chickpeas, providing protein and essential nutrients like B vitamins, magnesium, and zinc
• A handful of walnuts, which are a rich source of omega-3 fatty acids that reduce inflammation in the brain
• 2 cups of dark leafy greens, such as spinach or kale, which support neurotransmitter function and mood regulation

This meal pattern is consistent with the recommendations of the most recent study 1, which suggests eating legumes at least twice weekly and combining them with whole grains. The study also emphasizes the importance of making whole, plant-based foods the primary component of the diet, which is in line with the Mediterranean-style vegetarian meal pattern.

Overall, this meal pattern is the most nutritious option for improving mental health, as it provides a balanced mix of complex carbohydrates, protein, healthy fats, and essential nutrients that support neurotransmitter function and mood regulation, as supported by the most recent and highest quality studies 1.

From the Research

Nutritional Components for Mental Health

• Omega-3 fatty acids, phospholipids, cholesterol, niacin, folate, vitamin B6, and vitamin B12 are suggested to be beneficial for mental health 2
• Saturated fat and simple sugar are considered detrimental to cognitive function 2
• Blood cholesterol levels are negatively associated with the risk of depression 2

Fruit and Vegetable Intake

• High total intake of fruits and vegetables may promote higher levels of optimism and self-efficacy, as well as reduce the level of psychological distress 3
• Specific subgroups of fruits and vegetables, such as berries, citrus, and green leafy vegetables, may have a positive influence on mental health 3
• Consuming at least 5 portions of fruit and vegetables a day may be beneficial for mental health 3

Plant-Based Diets

• Predominantly plant-based diets may co-benefit human physical health and the planet, but little is known about the relationship between plant-based diets and mental health in young adults 4
• No negative association was found between predominantly plant-based diet patterns and mental health and wellbeing 4
• A nutritionally adequate diet, regardless of being vegan or vegetarian, will have no significant effects on physical and mental health 5

Omega-3 Fatty Acids

• Omega-3 fatty acids play a role in many biologic functions and epidemiologic data implicate omega-3 fatty acid deficiencies in many mental illnesses 6
• Data are most robust for omega-3 fatty acids' role in affective disorders, but conflicting, negative, or absent for most mental illnesses 6