10 Best Foods to Boost Your Mental Health | What You MUST Know

What you eat can have a profound effect on your mental health. A growing body of research shows that certain foods can improve mood, reduce symptoms of anxiety and depression, and enhance overall brain function. In this post, we’ll explore the 10 best foods to boost your mental health and explain why they should be part of your daily diet.

While eating a healthy, balanced diet is important for overall well-being, it may not always be enough to address deeper mental health challenges like treatment-resistant depression or anxiety. For those who haven’t found relief through lifestyle changes or traditional treatments, innovative at home options are available through platforms like Innerwell. They offer a convenient and effective way to target mental health conditions, providing fast-acting relief for many individuals.

1. Fatty Fish (Salmon, Sardines, Mackerel)  

According to Grosso et al. (2014), omega-3 fatty acids are associated with lower rates of depression and improved cognitive function.

Fatty fish, such as salmon, sardines, and mackerel, are rich in omega-3 fatty acids, which are essential for brain health. Omega-3s play a key role in regulating mood and have been shown to reduce symptoms of depression and anxiety.

2. Leafy Greens (Spinach, Kale, Swiss Chard)  

A study by Jacka et al. (2017) found that a diet rich in leafy greens and other vegetables is linked to a lower risk of depression and better mental health outcomes.

Leafy green vegetables like spinach, kale, and Swiss chard are packed with vitamins, minerals, and antioxidants that support brain health. These greens are particularly high in folate, which helps produce neurotransmitters like serotonin, a key mood regulator.

3. Nuts and Seeds  

Nuts and seeds, especially almonds, walnuts, chia seeds, and flaxseeds, are excellent sources of healthy fats, magnesium, and antioxidants. These nutrients are known to improve brain function and reduce inflammation, which is linked to mental health disorders.

4. Berries (Blueberries, Strawberries, Raspberries)  

Research by Ahmad et al. (2016) suggests that the antioxidants in berries help reduce inflammation and oxidative stress, which can contribute to mental health issues like depression and anxiety.

Berries are rich in antioxidants, particularly flavonoids, which can protect the brain from oxidative stress and inflammation. Regular consumption of berries has been shown to improve memory, cognitive function, and mood.

5. Fermented Foods (Yogurt, Kimchi, Sauerkraut)  

A review by Clapp et al. (2017) highlights the connection between gut health and mental health, showing that fermented foods can help improve mood and reduce anxiety symptoms.

Fermented foods like yogurt, kimchi, and sauerkraut are excellent for gut health, and there's increasing evidence linking gut health to mental health. A healthy gut can positively affect mood and brain function, reducing symptoms of anxiety and depression.

6. Whole Grains (Quinoa, Brown Rice, Oats)  

Whole grains such as quinoa, brown rice, and oats are complex carbohydrates that provide a steady source of energy to the brain. These foods can help stabilize blood sugar levels, which is important for maintaining a balanced mood.

7. Dark Chocolate  

Dark chocolate, especially varieties with at least 70% cocoa, contains compounds like flavonoids and caffeine, which can enhance mood and cognitive function. Dark chocolate also boosts serotonin and endorphin levels, both of which are associated with happiness.

According to a study by Scholey et al. (2013), dark chocolate consumption is linked to improved mood and increased cognitive performance due to its flavonoid content.

8. Avocados  

Avocados are loaded with healthy fats, specifically monounsaturated fats, that support brain function and mood regulation. They are also rich in folate, magnesium, and potassium, all of which are important for maintaining mental health.

9. Eggs  

Eggs are a great source of several nutrients that support brain health, including choline, which is essential for neurotransmitter production. They are also high in B vitamins, which help reduce symptoms of depression and anxiety by regulating brain function.

10. Green Tea  

Green tea contains L-theanine, an amino acid known to promote relaxation and reduce stress. When combined with a small amount of caffeine, green tea can improve focus, calm the mind, and help regulate mood.

A study by Hidese et al. (2019) shows that the combination of L-theanine and caffeine in green tea helps reduce stress and improve mood and cognitive function.

How to Incorporate These Foods into Your Diet  

Incorporating these foods into your daily diet doesn’t have to be difficult. Start by adding a serving of fatty fish to your weekly meals, throw some spinach into your smoothies, or enjoy a handful of nuts and berries as a snack. By making small changes, you can fuel your brain with the nutrients it needs to stay healthy and boost your mental well-being.

Final Thoughts  

What you eat has a direct impact on your mental health. By focusing on nutrient-dense, whole foods like fatty fish, leafy greens, and fermented foods, you can support your brain and improve your mood naturally. While diet is an important factor, always remember that mental health care involves a holistic approach, including regular exercise, sleep, and professional support when needed. If you’re looking for alternative treatments, such as ketamine therapy, Innerwell can guide you through your options.

References  

Ahmad, R. S., Imran, A., & Hussain, M. B. (2016). Nutritional composition of blueberries and their potential health benefits: A review. *Pakistan Journal of Pharmaceutical Sciences*, *29*(6), 2195-2201.

Clapp, M., Aurora, N., Herrera, L., Bhatia, M., Wilen, E., & Wakefield, S. (2017). Gut microbiota’s effect on mental health: The gut-brain axis. *Clinical Practice*, *7*(4), 987-994. https://doi.org/10.4172/clinical-practice.1000391

Grosso, G., Galvano, F., Marventano, S., Malaguarnera, M., Bucolo, C., Drago, F., & Caraci, F. (2014). Omega-3 fatty acids and depression: Scientific evidence and biological mechanisms. *Oxidative Medicine and Cellular Longevity*, *2014*, 1-16. https://doi.org/10.1155/2014/313570

Hidese, S., Ota, M., Wakabayashi, C., Noda, T., Ozawa, H., Okubo, T., & Kunugi, H. (2019). Effects of chronic l-theanine administration in patients with major depressive disorder: An open-label study. *Nutritional Neuroscience*, *22*(6), 441-451. https://doi.org/10.1080/1028415X.2017.1411876

Jacka, F. N., O’Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., ... & Berk, M. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). *BMC Medicine*, *15*(1), 1-13. https://doi.org/10.1186/s12916-017-0791-y

Scholey, A., Owen, L., Hales, S., & Gutteridge, J. (2013). Effects of dark chocolate on cognitive function and mood: A systematic review. *Journal of Psychopharmacology*, *27*(11), 1016-1022. https://doi.org/10.1177/0269881113491492