It’s true that what you eat can affect your mental health– both positively and negatively. Let’s focus on the positive! This post is all about how diet and nutrition can affect your mood and well-being, with the 9 best foods to consume to impact your mental health.
This post will discuss the nutrients that directly impact our mental health, my top food recommendations with a sample one-day meal plan. If you’re someone struggling with their mental health or just looking to boost your mood, gradually add more of these foods to your diet.
If life feels busy, and it’s difficult to even get food on the table – start with small changes! Plus, the positive effects these foods might have on your mood won’t happen overnight.
Nutrients That Impact Our Mental Health
Taking a supplement seems like the “easy” solution, right? It’s important to understand that the use of supplements to improve mood and treat mental disorders is very complex – and further research is needed to figure out the right dose, form, etc. That’s why it’s always best to prioritize FOOD first!
Fiber
Fiber-rich foods, often found in complex carbohydrates, provide fuel for our brain while also helping our body absorb glucose more slowly. This helps prevent “crashes” by reducing those large spikes in blood sugar. A 2023 systematic review of 18 studies found that total dietary fiber intake was associated with a 10% lower odds of depression.
On the other hand, refined sugars and processed foods can have the opposite effect. Therefore, selecting complex carbohydrates with fiber more often in replace of refined sugars will positively impact your mood and mental health!
Vitamins and Minerals
B vitamins, specifically niacin, folate, vitamin B6, and vitamin B12 affect mental health as they play an important role in energy metabolism. Even further, there is emerging evidence that Vitamins A, C, and E are protective against cognitive decline and mental disorders including anxiety, ADHD, bipolar disorder and depression.
Vitamin D, or the “sunshine vitamin”, helps with the production of serotonin. Vitamin D deficiency has become more and more common over the past decade. Multiple studies have found that there is a link between low vitamin D levels and increased symptoms of depression and anxiety. A 4-year long study determined that individuals with vitamin D deficiency were 75% more likely to develop depression as compared to individuals with adequate levels!
Magnesium is another nutrient that has been gaining popularity on social media because it is thought to have a “calming effect”. This essential mineral is involved in several mechanisms which may directly affect our mental health. Much like vitamin D, magnesium deficiency is often observed in mental disorders like depression.
Probiotics and Prebiotics
Our gastrointestinal tract is often referred to as the “second brain”. The GI tract is home to billions of bacteria that can influence the production of serotonin and dopamine, which act as messengers from our gut to our brain.
Consuming a balance of probiotics and prebiotics can promote the growth of the “good” bacteria, and therefore, production of these mood boosting chemicals. Of course, our gut microbiome is affected by more than just diet. However, consuming these foods is a large and important piece of the puzzle!
Protein
Protein is made up of amino acids, or “the building blocks of life”. Amino acids are used to produce neurotransmitters, which are chemicals that regulate our thoughts and feelings. Prioritizing protein also assists with keep meal satiety and preventing those blood sugar spikes as well.
Omega-3 Fatty Acids
There is extensive research regarding the relationship of omega-3 fatty acids and mental health. Alpha-linolenic acid (ALA) is found in plant foods like flaxseed and chia seeds, whereas eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) is found in oily fish like salmon and mackerel.
Not only can EPA and DHA improve cognition and possibly reduce the risk of Alzheimer’s disease, but there have been studies which suggest that they can decrease symptoms of depression and anxiety! A recent 2023 study found that those taking an omega-3 supplement with an anti-depressant elicited significantly higher improvement in their depressive symptoms.
The Best Foods for a Mood Boost
Alright, so now that we discussed the best nutrients for a mood boost – let’s go over my top 10 best foods which contains these nutrients.
1. Eggs
Eggs are a good source of immune boosters tryptophan, protein, folate and B12. Plus, they contain vitamin D- which is not found in many foods! For more ideas on how to prevent vitamin D deficiency, read Increasing Vitamin D Through Foods {with Recipes}.
2. Salmon
Salmon is typically quick and simple to make – and it’s one of the best (and only) sources of omega-3 fatty acids EPA and DHA! Consume salmon at least twice weekly, but more often for the most mood boosting benefits. It’s also another food source of vitamin D. Therefore, it’s a superfood in my opinion.
Other food sources with EPA/DHA are mackerel, tuna and sardines.
3. Avocado
Avocados are packed with magnesium, folate, fiber, and omega-3’s. Folate helps produce tryptophan, an essential amino acid that the body uses to produce serotonin – a brain chemical that helps regulate mood.
4. Fermented Foods
Over the past decade, the gut microbiota has emerged as a key component in regulating our mood and behavior! Fermented foods produce live, active bacteria which can increase the amount of “good” bacteria in our gut. Examples include kefir, kombucha, kimchi, sauerkraut and yogurt.
This is a relatively new area of research – but expect it to explode in popularity in the next few years.
Check out some of these recipes below for ideas!
— Kefir Chia Pudding
— Refreshing Kombucha Mocktails
— Peach Pineapple Kefir Smoothie
5. Dark Leafy Greens
Dark leafy greens are one of the best food sources of folate and magnesium – both essential for a mood boost!
6. Raspberries
All berries are good sources of antioxidants, and it’s important to eat a variety. However, raspberries contain the most fiber – with 8 grams per 1 cup serving! Such an easy, delicious way to increase overall fiber intake.
7. Ancient Grains
Ancient grains like farro, quinoa, barley and amaranth are rich in fiber, protein, magnesium, iron, and zinc. They are considered “complex carbohydrates” and can elevate just about any meal. Add them to your salads, power bowls or even replace your oatmeal for a bowl of quinoa in the morning!
If you’re not a fan of ancient grains: try other complex carbs like oats, whole wheat bread and whole wheat pasta.
8. Nuts and Seeds
Nuts and seeds are tiny but very nutrient-dense. Incorporating them into your meals or snacks can offer numerous health benefits as they are a good source of protein, fiber and various vitamins and minerals.
For example, one serving of pumpkin seeds provide 40% of our daily value of magnesium. Chia seeds provide 10 grams of fiber per serving plus omega-3 fatty acids, antioxidants, calcium, and magnesium. Almonds contain 45% of the vitamin E we need to consume daily.
9. Beans
Beans are so underrated as they are a good source of fiber, plant-based protein, folate, and antioxidants. They’re also versatile, convenient, and affordable! Just open a can of beans, rinse them, and add them to your favorite stir-fry or salad and reap all the benefits.
Related Post: All the Best Ways to Use Beans {with Recipes}
Sample Meal Mood Boosting Meal Plan
Breakfast:
Lemon Berry Overnight Oats with Kefir
This recipe consists of oats (whole grains), mixed berries (antioxidants, fiber), kefir (probiotics, vitamin D), protein, and chia seeds (prebiotic fiber, omega-3’s, antioxidants). Plus, it’s easy to meal prep all week long!
Snack: two hard-boiled eggs (protein, vitamin D, folate, B12).
Lunch:
Grilled chicken salad over romaine and spinach with pumpkin seeds, tomatoes, avocado and an olive-oil based dressing. This lunch incorporates some dark leafy greens and chopped nuts to increase magnesium and the avocado provides some fiber and healthy fats!
Dinner:
Grilled salmon (vitamin D, EPA/DHA, protein) with a quinoa, cucumber, garbanzo bean salad (fiber, antioxidants, B vitamins). Superfood salmon is combined with the ancient grain quinoa – plus fresh vegetables and beans for extra fiber.
Snack: Greek yogurt (protein, probiotics) and 1/2 cup of raspberries (fiber, antioxidants).
Here’s to a Better Mood
I hope this article provided some insightful information on how diet can positively impact your mental health! Of course, you can always turn to supplements to help fill in those nutritional gaps – just understand that there is still a lot of research to be done in this area.
Ensure that the supplement you buy has been third-party tested and do your research on the best form (especially when it comes to vitamin D and magnesium) for the symptoms you are trying to alleviate. Feel free to follow along for more ideas and tips to prioritize your health!