Nutrition

Jason T
Aug 3
4 min read

Updated: Aug 5

International Wellness Month: The Role of Nutrition in Physical & Mental Health

For Nursing Students – Saving Grace Medical Academy

August is International Wellness Month, and while we often focus on exercise, sleep, and stress management, nutrition is equally essential for overall well-being. For nursing students, understanding the connection between what we eat, how our bodies function, and how our minds feel is crucial — both for personal health and for educating patients.

Below, we break down the basic food groups and explore how each supports both physical organ function and mental health.

Canada's Food Guide - FAQ

1. Fruits

Physical Benefits: Fruits are rich in vitamins, minerals, and antioxidants that protect organs from cellular damage. Vitamin C, abundant in citrus fruits, supports immune system health, aids collagen production for skin and blood vessel integrity, and enhances iron absorption. Potassium-rich fruits like bananas help regulate heart rhythm and maintain fluid balance, supporting kidney function.

Mental Health Connection: Fruits contain phytonutrients that reduce oxidative stress in the brain, which is linked to improved memory and cognitive performance. For example, berries are high in flavonoids, which research shows can enhance learning and protect against age-related cognitive decline. Even small daily servings can have a positive impact on mood regulation and mental clarity.(Harvard T.H. Chan School of Public Health, 2023)

2. Vegetables

Physical Benefits: Vegetables provide fiber, vitamins, and minerals essential for digestive health, cardiovascular health, and organ repair. Dark leafy greens like spinach and kale are high in vitamin K for blood clotting and bone strength. Cruciferous vegetables (broccoli, cauliflower) contain compounds that support liver detoxification and help lower inflammation.

Mental Health Connection: Folate, found in leafy greens, plays a critical role in producing dopamine and serotonin, neurotransmitters that regulate mood. Low folate levels are associated with an increased risk of depression. Additionally, the magnesium found in green vegetables can help reduce stress and promote better sleep, both essential for mental resilience.(National Institutes of Health, 2022)

3. Grains

Physical Benefits: Whole grains like oats, brown rice, and quinoa provide complex carbohydrates for sustained energy, B vitamins for nerve function, and fiber for heart and gut health. These nutrients help regulate blood sugar levels, reducing stress on the pancreas and supporting healthy metabolism.

Mental Health Connection: Complex carbohydrates increase tryptophan availability in the brain, which boosts serotonin production. This can help stabilize mood and improve sleep. Whole grains also contribute to gut microbiome health, which recent research shows has a direct link to mental health via the gut-brain axis.(Harvard Medical School, 2021)

4. Protein

Physical Benefits: Protein is essential for muscle repair, immune defense, and enzyme production. It supports nearly every bodily system, from maintaining heart muscle strength to enabling wound healing. Complete proteins, like those found in lean meats, fish, eggs, and dairy, supply all nine essential amino acids.

Mental Health Connection: Proteins provide amino acids needed to make neurotransmitters like dopamine, serotonin, and norepinephrine — all crucial for focus, motivation, and emotional stability. Without adequate protein intake, students may experience brain fog, irritability, and difficulty concentrating.(National Library of Medicine, 2019)

5. Dairy (or Alternatives)

Physical Benefits: Diary products are high in calcium, phosphorus, and vitamin D, which work together to build strong bones and teeth. They also support nerve conduction and muscle contraction, including the heart muscle. Fortified dairy alternatives (soy, almond, oat milk) can provide similar benefits for those who are lactose intolerant.

Mental Health Connection: Calcium plays a role in regulating nerve signals in the brain, and deficiencies have been linked to increased anxiety and mood instability. Dairy also contains small amounts of tryptophan, which supports serotonin production, further contributing to emotional well-being.(Cleveland Clinic, 2023)

6. Healthy Fats

Physical Benefits: Healthy fats, such as omega-3 fatty acids from fish, flaxseeds, and walnuts, protect the heart, reduce inflammation, and support cell membrane integrity. They are also vital for the absorption of fat-soluble vitamins (A, D, E, and K), which contribute to organ health.

Mental Health Connection:Omega-3 fatty acids are critical for brain function and structure. Studies show they can improve mood in people with depression, enhance memory, and reduce anxiety. DHA, a type of omega-3, is a building block of brain tissue and supports long-term cognitive health.(American Heart Association, 2023)

Why This Matters for Nursing Students

Nursing is a mentally demanding and physically exhausting profession. By understanding how nutrition fuels both body and mind, nursing students can make better personal health choices and guide patients toward evidence-based dietary habits. Good nutrition reduces fatigue, sharpens focus, and strengthens resilience — all essential traits for those entering healthcare.

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