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Nutrition & Mental Health – Fueling Your Mind and Mood

  • Writer: Shaila Anjum
    Shaila Anjum
  • Oct 7
  • 4 min read

When it comes to mental well-being, therapy and coping tools are essential—but so is what we eat.


Emerging research continues to affirm what many have long suspected: the food we consume directly affects how we feel—emotionally and mentally.

Just as the brain influences the body, the body influences the brain. Nutrition is not just physical fuel; it’s emotional fuel too.



The Brain-Gut Connection


Our brain and digestive system are intimately connected through what’s called the gut-brain axis. The gut produces over 90% of the body’s serotonin (a neurotransmitter that supports mood, sleep, and digestion). This means that a healthy gut = a healthier mind.


Inflammatory foods, poor eating habits, and nutritional deficiencies can negatively impact brain function, mood regulation, and even symptoms of anxiety and depression.


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Foods That Support Mood & Mental Energy


While there’s no single "magic food," certain nutrients are especially helpful for emotional balance:



Omega-3 Fatty Acids

Found in: Salmon, walnuts, flaxseeds, chia seeds 

Benefits: Reduce inflammation and support brain function. Studies link omega-3s with reduced symptoms of depression.

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Leafy Greens & Colorful Veggies

Found in: Spinach, kale, bell peppers, broccoli

 Benefits: Rich in folate and antioxidants that protect brain cells and help regulate mood.

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Whole Grains

Found in: Oats, brown rice, quinoa 

Benefits: Stabilize blood sugar levels and sustain energy—helping to reduce mood swings and fatigue.

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Protein-Rich Foods

Found in: Eggs, lentils, lean meats, tofu 

Benefits: Contain amino acids, which are essential for producing neurotransmitters like dopamine and serotonin.

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Fermented Foods

Found in: Yogurt, kefir, kimchi, sauerkraut 

Benefits: Promote gut health and increase good bacteria, which can positively impact mental well-being.

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Dark Chocolate (in moderation!)

Found in: 70%+ cocoa chocolate 

Benefits: Contains flavonoids and small amounts of caffeine—boosting mood and cognition.

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What to Limit


  • Processed and sugary foods: These cause blood sugar spikes and crashes, affecting energy and mood.

  • Excess caffeine: Can worsen anxiety and disrupt sleep.

  • Skipping meals: Leads to irritability, fatigue, and poor concentration.


Mental Health First, Diet Second


Food is one part of the puzzle. If eating well feels overwhelming right now, start small:



  • Add one fruit or vegetable a day.

  • Eat consistent meals to stabilize your energy.

  • Pay attention to how certain foods make you feel.


You don’t need to aim for “perfect”—you just need to be kind to your body. That kindness will ripple outward into your mood and your life.


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Support That Nourishes


Therapy can help uncover patterns of emotional eating, body image struggles, or anxiety around food. Whether you're navigating these challenges or just curious about how lifestyle habits affect your mental health, we’re here for you.



References: 


 Nutrition and Mental Health

  • Adan, R. A. H., van der Beek, E. M., Buitelaar, J. K., Cryan, J. F., Hebebrand, J., Higgs, S., ... & Dickson, S. L. (2019). Nutritional psychiatry: Towards improving mental health by what you eat. European Neuropsychopharmacology, 29(12), 1321-1332. https://doi.org/10.1016/j.euroneuro.2019.10.011

  • Firth, J., Gangwisch, J. E., Borsini, A., Wootton, R. E., & Mayer, E. A. (2020). Food and mood: how do diet and nutrition affect mental wellbeing? BMJ, 369, m2382. https://doi.org/10.1136/bmj.m2382PubMed Central

  • Lassale, C., Batty, G. D., Baghdadli, A., Jacka, F., Sánchez-Villegas, A., Kivimäki, M., & Akbaraly, T. (2019). Healthy dietary indices and risk of depressive outcomes: a systematic review and meta-analysis of observational studies. Molecular Psychiatry, 24(7), 965-986. https://doi.org/10.1038/s41380-018-0237-8


Gut-Brain Axis and Fermented Foods



Omega-3 Fatty Acids and Mood

  • 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, 313570. https://doi.org/10.1155/2014/313570

  • Liao, Y., Xie, B., Zhang, H., He, Q., Guo, L., Subramanieapillai, M., ... & McIntyre, R. S. (2019). Efficacy of omega-3 PUFAs in depression: A meta-analysis. Translational Psychiatry, 9(1), 190. https://doi.org/10.1038/s41398-019-0515-5



Leafy Greens, Whole Grains, and Antioxidant-Rich Foods

  • Opie, R. S., O'Neil, A., Itsiopoulos, C., & Jacka, F. N. (2015). The impact of whole-of-diet interventions on depression and anxiety: a systematic review of randomised controlled trials. Public Health Nutrition, 18(11), 2074-2093. https://doi.org/10.1017/S1368980014002614

  • Sánchez-Villegas, A., & Martínez-González, M. A. (2013). Diet, a new target to prevent depression? BMC Medicine, 11(1), 3. https://doi.org/10.1186/1741-7015-11-3



Foods to Limit

  • Adjibade, M., Assmann, K. E., Andreeva, V. A., Lemogne, C., Hercberg, S., Galan, P., & Kesse-Guyot, E. (2019). Prospective association between ultra-processed food consumption and incident depressive symptoms in the French NutriNet-Santé cohort. BMC Medicine, 17(1), 78. https://doi.org/10.1186/s12916-019-1321-6

  • Gómez-Donoso, C., Sánchez-Villegas, A., Martínez-González, M. A., Gea, A., Mendonça, R. D., Lahortiga, F., & Bes-Rastrollo, M. (2018). Ultra-processed food consumption and the incidence of depression in a Mediterranean cohort: the SUN Project. European Journal of Nutrition, 59(3), 1093-1103. https://doi.org/10.1007/s00394-019-01980-1

 
 
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