The Impact of Nutrition on Mental Health

A balanced diet rich in fiber, healthy fats, vitamins and minerals from foods like fruits, vegetables, nuts, seeds and whole grains improves brain chemicals and lowers inflammation, reducing depression and boosting mental health. A healthy diet is also linked to the hippocampus, a part of the brain that helps with mood, memory and learning. People who eat well tend to have a healthier, larger hippocampus.

Supporting Mental Health with Nutrients

• Omega 3 fatty acids support mood by boosting serotonin, a feel-good hormone. Foods rich in Omega 3 include salmon, walnuts and ground flaxseed.
• B vitamins, including vitamins B6 and B12, thiamin and folate, are essential in preventing depression and increasing general well-being. They can be found in beans, beef, eggs, fish, spinach, whole grains and fortified cereals.
• Lack of vitamin D is linked to depression and seasonal mood changes. Getting enough vitamin D through sunlight, food or supplements helps improve mood. Fish, egg yolks, dairy and fortified products are good sources of vitamin D. If you are thinking of supplements, discuss this with your doctor.
• Probiotics and prebiotics help keep your gut healthy, lowering stress, anxiety and depression. When your gut is stressed, it makes less serotonin and dopamine, another feel-good hormone. Probiotic foods include kefir, kombucha (low sugar), yogurt with live and active cultures and sauerkraut. Prebiotics are found in garlic, onions, asparagus and slightly green bananas.

Unhealthy foods affect mental health, too. Limit alcohol and ultra-processed foods, like chips, desserts and sugary beverages as they are linked to poor mental health and depression.

For more information on foods and mental health, visit Mental Health America’s Mental Health Grocery List.