The link between nutrition and mental wellbeing, why what you eat matters!
Food can both fill your belly and be mentally therapeutic, says IMU University nutrition and dietetics expert Professor Dr Winnie Chee.

SHAH ALAM – While glowing skin and a fit physique are often seen as markers of a healthy diet, the profound impact of nutrition on mental health remains overlooked.
With the World Health Organisation (WHO) stating at least 970 million individuals globally are affected by conditions such as anxiety and depression, the role of food in mental wellbeing deserves greater attention.
IMU University nutrition and dietetics expert Professor Dr Winnie Chee highlighted the critical connection between nutrition and mental health, explaining that the brain relies on essential nutrients to maintain its functionality.
“The brain needs nutrients to function — it uses glucose as its source of energy, proteins for neurotransmitters like dopamine and serotonin, and fat to cover the sheath of nervous system tissues.
“As our understanding continues to grow, and in the light of ongoing research, we are seeing more and more evidence that our dietary habits can be linked with mental health,” she said.
She stated that research has shown a strong link between nutrition and mental health disorders such as depression and anxiety.
"Some studies have established connections between nutrition and the development of neurocognitive disorders like dementia and Alzheimer’s, owing to deficiencies in certain nutrients," she added.
THE COMPLEX RELATIONSHIP BETWEEN FOOD AND MOOD
Prof Chee stressed that the interplay between nutrition and mental health is twofold, where a balanced diet supports mental wellbeing, while those struggling with mental health issues often face challenges in maintaining proper nutrition.
"Our mood and behaviour are influenced by what we eat, and there are many behavioural aspects that affect our eating habits.
"This includes emotional eating, situations that trigger cravings for foods high in fat and sugar, as well as stress-induced triggers that cause us to eat more or less than we normally would," she said.
She emphasised children often adopt the dietary habits of their parents. Older adults may encounter challenges such as limited access to nutritious meals, difficulty in meal preparation, and diminished appetite due to chronic illnesses.
Additionally, Prof Chee highlighted that stress and emotional eating often trigger cravings for sugary or high-fat foods, further complicating the link between diet and overall wellbeing.
She added that these patterns can create a cycle that adversely affects both mental and physical health.
EMBRACING LOCAL FOOD FOR MENTAL AND PHYSICAL HEALTH
While diets like the Mediterranean model are celebrated for their benefits, they may be costly or impractical for local communities.
Prof Chee recommended adopting the principles of this diet within a Malaysian context, referring to it as the "MediterrAsian diet".
This approach prioritises an active lifestyle, followed by plant-based foods like whole grains, beans, nuts, and legumes, which are excellent for gut health — a key factor in mental wellbeing.
Prof Chee said that protein sources such as sardines, rich in Omega-3, as well as eggs and chicken, which provide tryptophan to support serotonin production, also play vital roles.
The diet’s accessibility lies in using locally available and affordable options.
For example, she said that leafy vegetables, tropical fruits like papayas, and legumes are abundant in Malaysia, making it easier to incorporate these nutrient-dense foods into daily meals.
MINDFUL EATING, THE KEY TO HEALTHIER CHOICES
To fully benefit from a nutritious diet, mindfulness in eating is essential.
Prof Chee highlighted that modern lifestyles, urbanisation, and the proliferation of processed foods have led to a decline in healthy eating habits.
“Mindfulness is key to overcoming this, and you can start by taking note of your own eating habits or triggers so you can determine if you eat more when you are stressed, bored or sleepy,” she added.
Simple practices like planning meals, keeping healthy snacks on hand, and using apps to track dietary habits can make a significant difference. For example, bananas or pre-cut fruit are convenient, nutritious snacks that fit into busy schedules.
MALAYSIA'S DIET CHALLENGES
Despite the availability of nutritious foods in Malaysia, she cited the 2023 National Health and Morbidity Survey that revealed 95 per cent of Malaysians do not consume the recommended five portions of fruits and vegetables daily.
Additionally, half of the population leads a sedentary lifestyle, with 84 per cent not engaging in regular physical activities.
"Five portions per day is not a lot — it is as simple as one and a half cups of vegetables like green leafy vegetables with your meals, and two slices of fruit like papaya or pineapple," she said.
Despite the availability of affordable and nutritious local produce, Prof Chee stressed that many Malaysians still fail to meet recommended dietary standards.
A HOLISTIC APPROACH TO MENTAL HEALTH AND NUTRITION
Moving forward, Prof Chee urged for greater education and awareness to empower Malaysians to make informed dietary choices.
She highlighted the importance of combining a varied, nutrient-rich diet with regular physical activity to support mental health and overall wellbeing.
"We need a great deal of education for Malaysians to take an active and responsible approach to what we consume, as a healthy diet with a variety of nutrients, together with physical activity, is essential to support mental health and wellbeing, besides lowering our risk for many serious health conditions," she added.
As society grapples with increasing mental health challenges, the role of nutrition as a cornerstone for wellbeing deserves a place in the spotlight.
By making conscious dietary choices, individuals can take a proactive step towards improving not just their physical health, but their emotional resilience as well.
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