The Power of Nutrition for Mental Health in Kids

BY: Dr. Sagnik Mukherjee (MBBS; MD; MIPS; MIAPP)


The Power of Nutrition for Mental Health in Kids

As parents, it is our responsibility to ensure the well-being of our children – from making sure they follow a healthy diet and get enough sleep, to encouraging them to engage in exercise and activities for their physical health. However, there’s another aspect that often goes overlooked when it comes to child health – nutrition and its impact on mental health. While we may not be able to control all of the external factors that affect our children’s mental state, research shows that what kids put into their bodies can have a major role in regulating mood and maintaining healthy psychological development.

In this blog post, we’ll delve into how dietary habits can particularly support kids to stay mentally strong while navigating life’s inevitable ups and downs.

The Brain-Gut Connection

Nutrition and mental health are intricately linked, and science has backed this connection through the “brain-gut connection” phenomenon. Eating certain foods can directly influence our mood and feelings and can even improve our mental health issues. A balanced diet consisting of healthy foods such as leafy greens, legumes, and lean proteins alongside regular physical activity is known to effectively manage a wide range of both physical illnesses and mental disorders, thus making nutrition not only essential for overall well-being but also a critical factor in functional daily life. Incorporating proper nutrition by including beneficial components in one’s diet is an accessible way to positively impact your mental health without consulting professional services.

Essential Nutrients for Mental Health

Certain vitamins and minerals play crucial roles in maintaining good mental health in children. These include essential Omega-3 fatty acids (EPA & DHA), B Vitamins, Vitamins C & E, Magnesium, Zinc, Iron, and Selenium. Eating a balanced diet rich in these nutrients can help support your child’s physical and emotional development while also promoting good childhood mental health.

Poor Diet and Mental Health

In addition to providing essential nutrients for mental health, avoiding unhealthy foods can also be beneficial. Foods high in sugar or processed carbohydrates—such as white bread or sugary cereals—can have negative impacts on mental health due to their ability to cause spikes in blood sugar levels which can lead to mood changes such as irritability or depression over time. Limiting processed junk food can be beneficial for kids with existing mental health disorders like anxiety or depressive disorders since research has shown that poor diets are linked to lower levels of self-esteem, increased stress levels, and higher rates of depression.

Dietary Strategies To Improve Mental Health

Encouraging your child to eat a nutritious diet full of fruits and vegetables as well as lean proteins is essential for supporting their physical and psychological development. Additionally, limiting processed junk food will help reduce unhealthy spikes in blood sugar levels which may contribute to feelings of irritability or depression over time. Exercise: Exercise doesn’t just provide physical benefits; it can also improve mood by releasing endorphins which act as natural antidepressants in our brains! Encourage your child to get at least 30 minutes of exercise each day and find activities they enjoy such as walking the dog or playing tag with friends so they stay active without feeling overwhelmed or unmotivated! Sleep: Adequate sleep is essential for good physical and mental health conditions; however many children struggle with insomnia due to stressors like school deadlines or worries about social interaction at school/extracurricular activities – so make sure you talk with them about any concerns they have before bedtime!


Quality nutrition plays an important role in supporting children’s physical, emotional and psychological development – especially when it comes to maintaining good mental health! An adequate intake of essential vitamins and minerals combined with regular exercise and quality sleep will help keep your child’s mind healthy and allow them to reach their potential both academically and socially! For parents who are looking for more resources on this topic – you can start by talking to your child’s doctor or a best neuropsychiatrist such as Mental Health Research Centre in Kolkata! Our best mental health clinic offers mental health services and treatment for a variety of disorders.


Dr. Sagnik Mukherjee, a distinguished Consultant Neuro-Psychiatrist, brings a wealth of experience and expertise to the field of mental health. With an academic background that includes an MBBS from Calcutta National Medical College, Kolkata, and an MD from SVS Medical College, Hyderabad, he has garnered recognition as one of Kolkata’s leading mental health professionals. Dr. Mukherjee’s illustrious career has seen him contribute his skills and knowledge to esteemed institutions such as Chittaranjan Hospital, SVS Medical College & Hospital Hyderabad, KPC Medical College, and Iris Hospital. Currently, he serves as a consultant at the Mental Health Research Centre in Kolkata, located within the Marwari Relief Society Hospital, Bara Bazar. His areas of specialization encompass Child and adolescent psychiatry, de-addiction, schizophrenia, depression, and various types of anxiety disorders. Dr. Sagnik Mukherjee’s commitment to the field is underscored by his active participation in numerous international and national seminars on Psychiatry and mental health. His dedication and expertise make him a highly respected figure in the realm of mental health care in Kolkata.