Have you ever noticed how the foods you eat affect your mood? A healthy, balanced meal can give you an energy boost. It can help you feel like taking on the world. But a heavy, greasy meal can leave you feeling tired and irritable.
The connection between nutrition and mental health runs two ways. The foods we eat can affect our mental health. And our mental health can affect what kinds of food we eat. Studies show that participants who eat more fruits and vegetables report better mental health. And those who are clinically depressed—and eat more vegetables—reduce their symptoms of depression.*
A healthy diet of fruits, vegetables, whole grains, nuts, and seeds provides more vitamins and minerals, healthy fats, and fiber. This can reduce inflammation and help the way your brain works to lessen symptoms of depression. When you stick to a diet of nutrient-rich foods, you’re setting yourself up for fewer mood swings and an improved ability to focus.*
So, what should you eat to keep you feeling your best? Here’s a quick look at some of them:
Fiber. Eat plant-based foods like beans. Or nutrient-dense carbs like whole grains. These are full of fiber which helps your body absorb glucose (food sugars) more slowly. That helps you avoid sugar spikes and crashes.
Antioxidants. Choose foods higher in antioxidants like berries and leafy green vegetables. Eat foods with Omega-3 fatty acids like salmon and black chia seeds. These help fight inflammation and support your overall physical and mental wellbeing.
Folate. Find foods with folate like leafy greens, lentils and cantaloupes. Folate is a type of B vitamin that helps produce dopamine without the surge and crash linked to foods high in sugar.
Vitamin D. Eat foods like salmon, tuna, eggs yolks and vitamin-fortified milk and orange juice. These are good sources of vitamin D which helps produce serotonin. That’s a chemical that carries messages between nerve cells in the brain and throughout your body.
Magnesium. Load up on natural sources of magnesium. Try cacao nibs, almonds, cashews, spinach and other dark leafy greens, bananas, and beans. This mineral is vital to the food-mood connection. A lack of it can add to symptoms of anxiety and depression.
If it’s tricky for you to remember just which foods have the right nutrients, try a mix of these strategies:
Embrace the colors of nature: Include a variety of bright red, green, orange, yellow, and purple fruits and vegetables in your meals. They are full of vitamins, minerals, and antioxidants that may help with your mood.
Eat nutrient-dense snacks: Nuts, seeds, and dark chocolate are great options with a mix of healthy fats, protein, and antioxidants. These can help you manage hunger, improve your mood and support your brain function.
Limit processed foods and sugary drinks: These offer little nutritional value and can lead to mood swings and energy crashes. Instead, focus on whole, unprocessed foods that can provide the nutrients your body and mind need.
Watch your caffeine and alcohol intake: While a small amount of caffeine or alcohol can be enjoyable, too much can negatively affect your mood and sleep. Be mindful of your caffeine intake, especially in the afternoon and evening. It can disrupt your usual sleep cycle.
Stay hydrated throughout the day: Drinking enough water each day (about 64 ounces) is important for your overall health. Staying hydrated helps your brain work properly. It can improve your mood and energy levels. If it’s hard for you to drink plain water, consider adding a splash of 100% fruit juice for some extra flavor.
Bottom line: You can eat a diet that helps your mood and mental health. Embrace the power of healthy food and enjoy a healthier, happier you.
Content developed using AI and reviewed and edited by Aetna®.
Nicola-Jayne Tuck, Claire Farrow, Jason M Thomas. Assessing the effects of vegetable consumption on the psychological health of healthy adults: a systematic review of prospective research. The American Journal of Clinical Nutrition. Volume 110, Issue 1, 2019.
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Kris-Etherton PM, Petersen KS, Hibbeln JR, Hurley D, Kolick V, Peoples S, Rodriguez N, Woodward-Lopez G. Nutrition and behavioral health disorders: depression and anxiety. Nutr Rev. 2021 Feb 11;79(3):247-260. doi: 10.1093/nutrit/nuaa025. PMID: 32447382; PMCID: PMC8453603.
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