Foods for Mental Health: The Ultimate Guide
Our minds deserve to be cared for just as much as our bodies — what we eat influences more than just the fuel for our bodies. Along with therapy, physical activity, and good stress management, nutrition plays a critical role in mental health management.
The food we eat:
- Impacts brain chemistry.
- Regulates our emotional reaction to events.
- Can even change our resilience when we experience negative aspects of life.
To support this, tools like REAN HealthGuru help people improve their mental health and resilience by making informed dietary choices.
This article explores different foods for mental health and how they nourish the mind.
The Gut-Brain Communication
Before we get into specific foods, it is important to understand the link between the gut and the brain — called the “gut-brain axis” — through which the gut and the brain communicate constantly. It is bidirectional:
- The brain communicates with the digestive system.
- The gut communicates with the brain.
In fact, the gut is now referred to as the “second brain” based on this bidirectional communication.
The gut contains trillions of bacteria (collectively referred to as the microbiome) that produce neurotransmitters, including serotonin — a well-known neurotransmitter — that contributes to:
- Mood
- Sleep quality
- Appetite
Notably, the gut produces about 95% of the body's serotonin. Beyond this, the gut is involved in nutrient absorption and inflammation. This means that when you consume nutrient-dense foods, you are doing more than simply feeding your body — you are supporting the biochemical processes of your body that help influence the way you feel (emotional well-being).
A healthy gut, a healthier mind.
Now that we have understood this crucial link, let's next uncover the foods that boost mental health.
Which Foods Are Best for Mental Health?
Specific nutrients and food groups improve mental health and mood:
1. Fatty Fish
Fatty fish are rich in omega-3 fatty acids, especially EPA and DHA — the two most important components of brain cell membranes. Regular consumers of omega-3-rich food sources:
- Are less likely to develop major depression — which can include prenatal and bipolar depression.
- Show substantial benefits to mood — especially when consumed in higher doses (up to 2,000 mg).
The healthiest options include — Salmon, mackerel, trout, and sardines.
2. Leafy Greens and Cruciferous Vegetables
Dark leafy greens tend to be abundant sources of folate, which the body needs to produce dopamine and serotonin — two of the brain's chemicals responsible for stabilizing the mood and feeling good.
The healthiest options include — Spinach, kale, arugula, and Swiss chard.
Cruciferous vegetables comprise components that promote brain functions and possibly prevent cognitive diseases as we get older.
The healthiest options include — Broccoli, cauliflower, and Brussels sprouts.
3. Berries
Berries rank among the best fruits for brain health. They contain high levels of flavonoids and antioxidants that help with brain inflammation and oxidative stress, which can play a role in depression and anxiety.
The healthiest options include — Blueberries, blackberries, and strawberries.
4. Nuts and Seeds
Walnuts — Particularly beneficial for mental health. A UCLA study found that study participants who ate more walnuts improved their cognitive functioning compared to other participants.
Other healthy options include — Almonds, cashews, chia seeds, pumpkin seeds, and flaxseeds.
They contain healthy fats, protein, vitamin E, and magnesium, which the brain benefits from!
5. Whole Grains
Whole grains are rich in complex carbohydrates that aid in regulating blood sugar levels. If blood sugar levels drop, then typically mood drops; therefore, it is important to keep blood sugar levels as steady as possible.
Whole grains are also rich in B vitamins, which are involved in the production of brain chemicals that support mood and overall brain function.
The healthiest options include — Whole wheat, brown rice, quinoa, and oats.
6. Fermented Foods
Fermented foods contain beneficial probiotics for your gut microbiome — and you may be surprised to learn that gut health and mental health are correlated.
In fact, one study that involved over 7,000 adults found that those who ate more yogurt and other foods — including vegetables, fruits, fruit juice, seafood, and milk — reported significantly lower levels of stress! Pretty great, right?
The healthiest options include — Yogurt, kefir, kimchi, sauerkraut, and kombucha.
7. Legumes
Legumes are rich in protein and amino acids, which support the body's ability to produce neurotransmitters, which in turn help regulate the mood.
The healthiest options include — Chickpeas, black beans, lentils, and peas.
8. Eggs
Eggs have lots of protein and choline, which is important for the production of acetylcholine — an important neurotransmitter with connections to memory and mood regulation. They also contain B vitamins to support mental well-being.
9. Dark Chocolate
Chocolate made the list — but it is dark chocolate with 70% cocoa or more!
Dark chocolate has flavonoids, theobromine, and caffeine — all of which can help improve cognitive function and mood. It also helps your brain produce endorphins — the brain’s own “feel-good” chemicals.
10. Avocados
Avocados provide healthy fats that are important for good brain function. They contain monounsaturated fats, which improve blood flow to the brain.
Next, we’ll look at some of the best foods to boost your mood instantly.
What Foods Lift Your Mood?
While the foods above support your long-term mental health, some can give you a more immediate lift:
- Coffee and Tea — Caffeine can enhance cognitive functioning and help you build new memories. Research has also shown that coffee drinkers often do better in cognitive-related tasks. Green tea comprises L-theanine — an amino acid that helps induce relaxation while keeping you alert.
- Bananas — High in vitamin B6, which is necessary for your body to produce “feel-good’ neurotransmitters — like dopamine and serotonin. They also provide fiber and natural sugars for sustained energy instead of energy crashes.
- Turmeric — Contains curcumin — an antidepressant compound — which can boost serotonin and dopamine levels.
- Turkey and Chicken — Rich in tryptophan, an amino acid that aids in serotonin production and can provide calming effects.
And just as some foods can really build your mental health, many others can diminish it — let’s explore next.
Foods to Limit for Better Mental Health
Just as certain foods can support your mental health, some foods can impair it:
- Ultra-Processed Foods — Packaged snacks, fast food, and processed meats are linked to heightened inflammation and may lead to poorer (negative) moods.
- Refined Sugars — Refined sugars raise your blood sugar and cause a crash, which can result in mood swings, irritability, and anxiety.
- Trans Fats — Trans fats are everywhere — in processed and packaged foods — and can impact mood and heart health as well.
- Excessive Alcohol — Alcoholic beverages may help you relax temporarily, but they are depressants that can disrupt your sleep cycle and deplete vital nutrients.
- High-Sodium Foods — High-sodium foods can cause dehydration and negatively impact mood and focus.
By choosing brain- and mood-friendly foods while limiting harmful ones, you can give your mental well-being a boost.
Adopting Healthy Eating for a Healthier Mind
Caring for your mind extends beyond going to therapy or working out — having balanced nutrition, appropriate hydration, and paying attention to the eating process can positively impact your body and mental health.
At the same time, it is important to realize that nutrition is only a single component of the puzzle. Ongoing issues with anxiety/depression can often involve more care and professional support.
That is where the REAN Foundation comes into play, supporting people globally with holistic mental health through nutrition, medical guidance, and lifestyle management. Connect with us today!
Our minds deserve to be cared for just as much as our bodies — what we eat influences more than just the fuel for our bodies. Along with therapy, physical activity, and good stress management, nutrition plays a critical role in mental health management.
The food we eat:
- Impacts brain chemistry.
- Regulates our emotional reaction to events.
- Can even change our resilience when we experience negative aspects of life.
To support this, tools like REAN HealthGuru help people improve their mental health and resilience by making informed dietary choices.
This article explores different foods for mental health and how they nourish the mind.
The Gut-Brain Communication
Before we get into specific foods, it is important to understand the link between the gut and the brain — called the “gut-brain axis” — through which the gut and the brain communicate constantly. It is bidirectional:
- The brain communicates with the digestive system.
- The gut communicates with the brain.
In fact, the gut is now referred to as the “second brain” based on this bidirectional communication.
The gut contains trillions of bacteria (collectively referred to as the microbiome) that produce neurotransmitters, including serotonin — a well-known neurotransmitter — that contributes to:
- Mood
- Sleep quality
- Appetite
Notably, the gut produces about 95% of the body's serotonin. Beyond this, the gut is involved in nutrient absorption and inflammation. This means that when you consume nutrient-dense foods, you are doing more than simply feeding your body — you are supporting the biochemical processes of your body that help influence the way you feel (emotional well-being).
A healthy gut, a healthier mind.
Now that we have understood this crucial link, let's next uncover the foods that boost mental health.
Which Foods Are Best for Mental Health?
Specific nutrients and food groups improve mental health and mood:
1. Fatty Fish
Fatty fish are rich in omega-3 fatty acids, especially EPA and DHA — the two most important components of brain cell membranes. Regular consumers of omega-3-rich food sources:
- Are less likely to develop major depression — which can include prenatal and bipolar depression.
- Show substantial benefits to mood — especially when consumed in higher doses (up to 2,000 mg).
The healthiest options include — Salmon, mackerel, trout, and sardines.
2. Leafy Greens and Cruciferous Vegetables
Dark leafy greens tend to be abundant sources of folate, which the body needs to produce dopamine and serotonin — two of the brain's chemicals responsible for stabilizing the mood and feeling good.
The healthiest options include — Spinach, kale, arugula, and Swiss chard.
Cruciferous vegetables comprise components that promote brain functions and possibly prevent cognitive diseases as we get older.
The healthiest options include — Broccoli, cauliflower, and Brussels sprouts.
3. Berries
Berries rank among the best fruits for brain health. They contain high levels of flavonoids and antioxidants that help with brain inflammation and oxidative stress, which can play a role in depression and anxiety.
The healthiest options include — Blueberries, blackberries, and strawberries.
4. Nuts and Seeds
Walnuts — Particularly beneficial for mental health. A UCLA study found that study participants who ate more walnuts improved their cognitive functioning compared to other participants.
Other healthy options include — Almonds, cashews, chia seeds, pumpkin seeds, and flaxseeds.
They contain healthy fats, protein, vitamin E, and magnesium, which the brain benefits from!
5. Whole Grains
Whole grains are rich in complex carbohydrates that aid in regulating blood sugar levels. If blood sugar levels drop, then typically mood drops; therefore, it is important to keep blood sugar levels as steady as possible.
Whole grains are also rich in B vitamins, which are involved in the production of brain chemicals that support mood and overall brain function.
The healthiest options include — Whole wheat, brown rice, quinoa, and oats.
6. Fermented Foods
Fermented foods contain beneficial probiotics for your gut microbiome — and you may be surprised to learn that gut health and mental health are correlated.
In fact, one study that involved over 7,000 adults found that those who ate more yogurt and other foods — including vegetables, fruits, fruit juice, seafood, and milk — reported significantly lower levels of stress! Pretty great, right?
The healthiest options include — Yogurt, kefir, kimchi, sauerkraut, and kombucha.
7. Legumes
Legumes are rich in protein and amino acids, which support the body's ability to produce neurotransmitters, which in turn help regulate the mood.
The healthiest options include — Chickpeas, black beans, lentils, and peas.
8. Eggs
Eggs have lots of protein and choline, which is important for the production of acetylcholine — an important neurotransmitter with connections to memory and mood regulation. They also contain B vitamins to support mental well-being.
9. Dark Chocolate
Chocolate made the list — but it is dark chocolate with 70% cocoa or more!
Dark chocolate has flavonoids, theobromine, and caffeine — all of which can help improve cognitive function and mood. It also helps your brain produce endorphins — the brain’s own “feel-good” chemicals.
10. Avocados
Avocados provide healthy fats that are important for good brain function. They contain monounsaturated fats, which improve blood flow to the brain.
Next, we’ll look at some of the best foods to boost your mood instantly.
What Foods Lift Your Mood?
While the foods above support your long-term mental health, some can give you a more immediate lift:
- Coffee and Tea — Caffeine can enhance cognitive functioning and help you build new memories. Research has also shown that coffee drinkers often do better in cognitive-related tasks. Green tea comprises L-theanine — an amino acid that helps induce relaxation while keeping you alert.
- Bananas — High in vitamin B6, which is necessary for your body to produce “feel-good’ neurotransmitters — like dopamine and serotonin. They also provide fiber and natural sugars for sustained energy instead of energy crashes.
- Turmeric — Contains curcumin — an antidepressant compound — which can boost serotonin and dopamine levels.
- Turkey and Chicken — Rich in tryptophan, an amino acid that aids in serotonin production and can provide calming effects.
And just as some foods can really build your mental health, many others can diminish it — let’s explore next.
Foods to Limit for Better Mental Health
Just as certain foods can support your mental health, some foods can impair it:
- Ultra-Processed Foods — Packaged snacks, fast food, and processed meats are linked to heightened inflammation and may lead to poorer (negative) moods.
- Refined Sugars — Refined sugars raise your blood sugar and cause a crash, which can result in mood swings, irritability, and anxiety.
- Trans Fats — Trans fats are everywhere — in processed and packaged foods — and can impact mood and heart health as well.
- Excessive Alcohol — Alcoholic beverages may help you relax temporarily, but they are depressants that can disrupt your sleep cycle and deplete vital nutrients.
- High-Sodium Foods — High-sodium foods can cause dehydration and negatively impact mood and focus.
By choosing brain- and mood-friendly foods while limiting harmful ones, you can give your mental well-being a boost.
Adopting Healthy Eating for a Healthier Mind
Caring for your mind extends beyond going to therapy or working out — having balanced nutrition, appropriate hydration, and paying attention to the eating process can positively impact your body and mental health.
At the same time, it is important to realize that nutrition is only a single component of the puzzle. Ongoing issues with anxiety/depression can often involve more care and professional support.
That is where the REAN Foundation comes into play, supporting people globally with holistic mental health through nutrition, medical guidance, and lifestyle management. Connect with us today!
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