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What you eat affects your mental health

Key takeaways:

 

  • Both your brain and gut can affect your mood.
  • Vital nutrients help your body and mind. Make sure you eat foods with fiber, folate, antioxidants, vitamin D and magnesium.
  • Limit processed foods and sugar and keep hydrated.

Food and your mental health

 

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 link between food and mood

 

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 those who eat more fruits and vegetables report better mental health. Eating fewer processed foods, and more fruits and vegetables, can also help improve depression and well-being.*

 

A healthy diet of fruits, vegetables, whole grains, nuts and seeds provides more vitamins, minerals, healthy fats and fiber. A diet of nutrient-rich foods helps fuel your brain, boost energy, lower risk of disease and reduce inflammation. Even one portion of fruits and vegetables a day can lower the risk of depression.*

Vital nutrients: What foods to eat to feel your best

Fiber: Eat plant-based foods like beans and whole grains. They’re nutrient-dense. And they’re also 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, walnuts and black chia seeds. These help fight inflammation and support your overall physical and mental well-being.

 

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 and egg yolks. And choose drinks like 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. Magnesium is vital to the food-mood connection. Getting enough of this mineral can help with anxiety and depression symptoms.

Strategies that can improve your diet and mood

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 harm 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. When you embrace the power of healthy food, you can enjoy a healthier, happier you.