Nutrition and Mental Health

by | Dec 26, 2022 | nutrition, self care

Nutrition is an important part of maintaining mental health. Eating a balanced diet and getting the right nutrients can help improve mood, reduce anxiety and depression, and promote overall well-being. While there is no one-size-fits-all approach to nutrition for mental health, there are some general guidelines that can help us positively impact how we feel.


The link between nutrition and mental health.

Eating balanced meals with essential nutrients can help improve your brain function and mood and minimize stress. In contrast, certain foods lacking the necessary vitamins or minerals can adversely affect mental health. There is a ton of evidence that shows that adjusting our eating habits, along with mental health treatment, can radically improve our mental health.


Need some inspiration for what to include in your day-to-day meals?

A wooden spoon filled with raspberries and blueberries. Berries are excellent supporters of mental health

The best foods to improve mental health.


  1. Whole grains – Whole grains are packed with B vitamins, which play a role in mood and energy levels.
  2. Leafy greens – Good sources of folate, an essential nutrient for brain function and mental health.
  3. Fatty fish – Omega-3 fatty acids, like those found in salmon, can help reduce inflammation and improve mood.
  4. Berries – Contain antioxidants that protect the brain from oxidative stress.
  5. Dark chocolate- Contains flavonoids, which are beneficial for heart health and may positively affect mood and focus.
  6. Nuts & seeds – Rich in healthy fats like Omega-3s and Vitamin E, which can improve brain health.
  7. Eggs – An excellent source of choline, which is important for memory and focus and can have a positive impact on anxiety disorders.
  8. Avocados – Contain healthy fats that are essential for proper brain function.
  9. Legumes – High in folate, iron, and B vitamins, all of which help improve mood.
  10. Turmeric – Contains curcumin, a powerful anti-inflammatory shown to improve brain health and reduce stress.


Eating a healthy diet can play an important role in improving mental health. Foods high in omega-3 fatty acids—such as salmon, tuna, walnuts, ground flaxseed, and eggs—are potent allies for healthy brain functioning. Furthermore, foods containing vitamin B, such as whole grains and legumes, have been credited with providing a calming effect on the body and improving neurological health. Overall, making mindful choices about the types of food you eat can make all the difference when it comes to mental health conditions.

Use caution with these foods when caring for your mental health.


  1. Refined grains – White bread, processed pastries, and other products made with refined flour have less nutritional value and can lead to spikes in blood sugar levels which can cause mood swings.
  2. Fried Foods – High in saturated fats, fried foods are linked to inflammation, depression, and anxiety.
  3. Sugary snacks & desserts – Eating too much sugar can increase stress hormones.
  4. Alcohol – While alcohol may have a calming effect initially, long-term consumption is linked to an increased risk of depression and other mental health issues.
  5. Processed meats – High in sodium, nitrates, and saturated fats, processed meats can increase inflammation and negatively impact mental health.
  6. Artificial sweeteners- Can cause a spike in blood sugar levels and leave you feeling sluggish and low.
  7. Caffeine – Too much caffeine is linked to anxiety symptoms and insomnia, which can negatively impact our ability to cope with stressors.
  8. High-fat dairy – High in saturated fats, high-fat dairy products can increase inflammation.
  9. Trans Fats – These are found in processed and fried foods and have been linked to depressive symptoms and anxiety.
  10. Fast food – Low in fiber and essential nutrients, fast food is also high in unhealthy fats, which can impact mental health.


Understanding which foods to use caution with is essential for mental health. For example, processed foods, sugar, refined carbohydrates, and trans fats can all have an adverse effect on our moods by promoting inflammation and reducing serotonin levels.

A hand holding a glass filled with yogurt, granola, and blueberries. Yogurt is great for gut health which is a direct nutrititional influence on mental health through serotonin production.

Why is gut health important to mental health?


Our bodies are intricately connected, and the balance of bacteria in our gut directly affects our mental well-being. The “gut-brain axis” is the term used to describe this connection – how our moods, emotions, and behavior can be influenced by what we eat. Research suggests that people with a higher ratio of good bacteria in their gut are more likely to experience less depression and anxiety.

Serotonin is a neurotransmitter that plays an important role in our mental health. It regulates mood, sleep, appetite, and even memory. Interestingly, about 95% of the body’s serotonin is made in the gut. This means that serotonin production can be affected if there are disruptions to the balance of bacteria in the gut. In turn, this can lead to disruptions in mood regulation and mental health issues such as anxiety and depression. Eating a diet rich in diverse probiotics, such as fermented foods like yogurt or kimchi, can help restore the healthy balance of bacteria in the gut—thus improving serotonin production, which can result in better mental health.


The importance of exercise for mood.


Exercise is widely recognized as an essential part of physical health, but did you know that it can also improve your mental health? Regular physical activity can help reduce stress and anxiety, boost self-esteem and mood, and improve concentration and sleep. Exercise is linked to improved mental clarity, heightened creativity, better memory, and focus, all great benefits for improving one’s overall mental health. Making time during the day to be active provides a much-needed distraction from whatever is causing stress in your life and can offer better insight into tackling difficult tasks.


Relaxation techniques for better mental health.


Relaxation techniques are becoming increasingly important to help alleviate potential psychological issues. Common methods include deep breathing, mindfulness activities such as guided imagery and progressive muscle relaxation, yoga, music therapy, and exercise. Research strongly supports their use in assisting with mental health problems ranging from mild distress to more extreme conditions such as post-traumatic stress disorder (PTSD), major depressive disorder, and anxiety. And best of all, you are better equipped to face life’s challenges by having yourself mentally healthy and feeling good.


Why is sleep important for mental health?


Getting a good night’s sleep is extremely important for maintaining mental health. When we don’t get enough rest, our brains cannot process information properly, which can impact our ability to cope with day-to-day stressors. Lack of sleep can lead to poor concentration, irritability, fatigue, and depression. Additionally, a lack of sleep can be linked to other mental health issues, such as anxiety and mood disorders. Adequate sleep is essential for optimal physical and mental health, so it’s important to make sure you get enough rest each night. Creating a consistent bedtime routine can help regulate your body’s circadian rhythm and make it easier to fall asleep. Additionally, avoiding caffeine and electronics before bed is recommended for better quality sleep.


Maintaining good mental health is essential for overall well-being. It’s important to pay attention to dietary patterns, exercise, relaxation, sleep, and gut health to maintain a healthy mind and body. Incorporating these practices into your lifestyle can help.