Several nutritional deficiencies, such as vitamin B12, B9 (folate), and zinc, can cause symptoms of depression and dementia such as low mood, fatigue, cognitive decline, and irritability. Several micronutrients like B group vitamins and iron, as well as many polyphenols play a crucial role in cognitive health. Mediterranean, Nordic, DASH, and MIND diets are linked to a lower risk of cognitive decline and dementia. Food quality and good nutrition are related to brain development and cognitive function, which are important in childhood for health and well-being. From the perspective of neuropsychology, adequate nutrition is essential for healthy brain functioning, optimal learning, and academic performance

1. Jyoti Pachisia
Consulting Dietitian
Kolkata
How Nutrition
Affects
Cognition and
Mood
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2. WHAT WILL BE UNDERSTOOD
• Understanding the impact of dietary habits on cognition
and mood
• Discover the powerful link between nutrition and
cognitive function and mood.
• Understand the role of food sources influencing
cognition and mood
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3. Mind and Body are Intricately Related
The mind and body are
intricately connected, and
what we put into our bodies
can directly influence our
mood. The food we
consume affects the
production and activity of
neurotransmitters in our
brain, which play a key role
in regulating our emotions.
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4. Cognitive abilities cannot be ignored
Cognitive and emotional dysfunctions are an increasing burden
in our society. Such brain dysfunction most often co-occurs with
metabolic disorders (e.g., obesity) and/or poor dietary habits;
obesity and poor diet can lead to negative health implications
including cognitive and mood dysfunctions, suggesting a strong
interaction between these elements
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5. Impact of Nutrition on
Neurotransmitters
Certain nutrients, such as amino
acids, vitamins, and minerals, are
essential for the production and
functioning of neurotransmitters.
For example, tryptophan, found
in foods like turkey and bananas,
is necessary for the production of
serotonin, a neurotransmitter that
contributes to feelings of
happiness and well-being as well
as synaptic actions.
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7. Power of nutrients in boosting Cognition and
Improving Mood
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Certain foods have been identified as mood-boosting powerhouses.
Examples include fatty fish like salmon, which is rich in omega-3
fatty acids, and blueberries, which are packed with antioxidants.
Introducing these foods into our diet can have a positive impact on
our mood and cognition.

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10. Practical Tips for Incorporating Mood-
Boosting Foods into Daily Life
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Strategies for meal planning and grocery shopping
Simple and quick meal ideas for busy individuals
Mindful eating practices to enhance mood benefits
Resources and further reading for continued learning

11. Role of Exercise in improving Mood and
Cognition
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Sleepiness doesn't just make you have low energy. It can impair your thinking, work
performance, mood, and safety. Getting enough sleep is vital for our overall health and
wellbeing. A bad night's sleep can make it difficult to concentrate and leave you lacking
energy. To ensure this, do the following:
Set a schedule around sleep: avoid naps and try to set a consistent sleep pattern.
Practice exercise to get your body moving and ready for rest.
Avoid using electronic devices right before sleep.
Set aside time to relax intentionally as you get ready for bed. Avoid doing things that
cause stress.
Discuss sleep issues with your doctor and healthcare team.
Enhance your Cognition
and mood with quality
Sleep

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CHOICE IS YOURS!!!

15. Questions to audience:
• Which food you look forward to uplift mood?
• What is one thing you do when you feel
down?
• How do you manage immense pressure
specially at workplaces?
• How many times do you cheat meals?
• Any habit do you feel to rectify after listening
the session
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Eat Nourishing Food. Love your self
Your Brain will say Thank You forever