Food has an obvious and direct impact on our physical health – it can play a key role in our body composition, our gut health, and our immune system. However, did you know that the foods we eat can also impact our mental health? Recently, research has found that certain foods can help reduce stress and stabilize a person’s a mood, as well as improve the symptoms of mental health disorders. 

If you are struggling with stress, anxiety, depression, or another mental health condition, you may find this all encouraging. While therapy, medication, mindfulness, and exercise are all important methods for recovery, introducing a nourishing diet can also support your mental health. 

Recap: The Connection Between Food, Mood, and Mental Health

The body and the brain are intricately connected, constantly communicating with one another. The gut microbiome is a core part of this conversation. Studies show that when the gut microbiome is nurtured through nutritious foods, our mental health benefits.

How, exactly? On one hand, the gut microbiome is responsible for the production of neurotransmitters like serotonin and dopamine, which are essential for mood regulation. We need certain nutrients to support the production of these chemicals, which are often found in food. When we do not get these nutrients, the gut microbiome can become imbalanced—in turn triggering mental health issues like stress, anxiety, and depression. 

Additionally, emerging research shows that the gut microbiome can affect cognitive function and may play a role in neurodevelopmental disorders. Fortunately, when a person consumes whole foods that are rich in fiber, their gut helps produce short-chain fatty acids (SCFAs) which have neuroprotective effects.

Learn more about the link between nutrition and mental health.

What Types of Foods are Best for Your Mental Health?

According to The Mayo Clinic, nutrients like zinc, folate, magnesium, potassium, vitamin C, fiber, iron, B vitamins, and omega-3 fatty acids are essential for boosting mood and the production of serotonin and dopamine (those feel-good chemicals). Mood-boosting foods, therefore, often fall into the following categories:

• Fruits and vegetables
• Whole grains
• Lean meats
• Fish
• Nuts and legumes
• Low-fat dairy
• Olive oil

The above foods have all been associated with higher energy levels, improved mental clarity, and improvement of depressive and anxiety disorders. And you may notice that several of these foods are core to the Mediterranean Diet, such as oils, fish, and nuts that contain high amounts of omega-3s. It’s no surprise, then, that studies have linked the Mediterranean Diet to lower risks for depression.

On the contrary, there are certain foods that can negatively impact your mental health and well-being. Specifically, research shows that a diet made up of highly-processed, high-fat, high-sugar, and high-salt foods—foods that do not contain the nutrients needed for serotonin production—is associated with increased feelings of anxiety and depression.

13 Mood-Boosting Foods for Your Mental Health

Now that we understand the connection between food and mood, let’s explore some of the most nutritious (and delicious) mood-boosting foods out there.

1. Fatty Fish: Fatty fish, such as salmon, is rich in omega-3 fatty acids, which are crucial for brain health and mood regulation.
2. Dark Leafy Greens: Leafy greens such as spinach and kale are high in folate and other nutrients that support cognitive function. These greens can also help reduce depression risk.
3. Berries: Various types of berries, such as blueberries, strawberries, and raspberries, are packed with antioxidants that protect the brain from oxidative stress, potentially reducing mental health issues.
4. Nuts and Seeds: Nuts and seeds are chock-full of healthy fats, magnesium, and tryptophan, which are all important for serotonin production and mood stability. So, next time you head outside, grab yourself some trail mix to snack on, too!
5. Whole Grains: Whole grains, such as oats and quinoa, are very high in fiber and B vitamins, which also aid serotonin production. These grains also help stabilize blood sugar, which regulates energy levels while supporting brain health.
6. Fermented Foods: Fermented foods that contain probiotics, such as yogurt, sauerkraut, and kimchi, promote a balanced gut microbiome, supporting mental health. According to a 2023 study in mice, the bacteria found in these foods can be correlated to lower levels of stress, and lower risks for anxiety and depression.
7. Avocados: Like fatty fish, avocados are rich in healthy fats, as well as folate and potassium, which all help to support brain function and reduce stress.
8. Legumes: Legumes and beans are high in fiber, protein, and B vitamins, and simultaneously stabilize blood sugar. Therefore, foods like lentils, chickpeas, and black beans can stabilize mood and elevate a person’s mental health.
9. Dark Chocolate: Dark chocolate is rich in flavonoids, antioxidants, and compounds that can release endorphins, enhance mood, and improve cognitive function.
10. Turmeric: Turmeric is a special spice that contains curcumin, known for its anti-inflammatory and antioxidant properties. It’s been connected to reduced symptoms of depression.
11. Bananas: Bananas are high in vitamin B6, which helps produce serotonin and therefore elevate mood. Plus, bananas are rich in magnesium which also helps relax muscles and reduce anxiety.
12. Citrus Fruits: Citrus fruits (most commonly oranges) are high in vitamin C, which lowers levels of cortisol (our stress hormone) and therefore helps to reduce stress.
13. Eggs: Eggs are a great source of protein and nutrients like vitamin B12 and choline, which are essential for brain health and mood regulation.

A Focus on Food at Turnbridge

At Turnbridge, we believe recovery requires a balanced, integrated approach. Overcoming a mental health disorder is not just a matter of receiving therapy or medication—treatment must be well-rounded, taking into consideration various factors that influence a person’s well-being.

With that in mind, nutrition is a core part of our mental health treatment programs. While completing treatment, residents have access to nutritiously-prepared meals that incorporate a variety of whole, healthy, mood-boosting foods. Not only this, but residents are also taught how to make healthy choices regarding their foods (and even shop for them) in the later phases of treatment. In this process, we also teach residents how to prepare healthy meals, so that they can carry these skills into their life after treatment.

Turnbridge is a mental health treatment center with programs for young men, young women, and teenagers struggling. We help young people with a range of mental illnesses, eating disorders, and substance use disorders. If you or a loved one is in need of help, and interested in learning more, you can always contact us for guidance. Call 877-581-1793 today to speak with a treatment specialist.