Can food help to boost your mental health? The simple answer to this question is — Yes!!! As humans, we have been blessed to live on a planet that is able to grow an abundance of resources, including lots of healthy vegetables, fruits, grains, nuts and meats. And even better, there is a range of foods that is able to improve your brain function, relieve brain fog and help to stabilise any mood swings. So, what are the best foods for you to eat that will help to boost your mental health? Read on to find out what I’ve discovered. You may be surprised about what I found………

It goes without saying that mental health is a crucial component of your overall wellbeing, just like exercising, because it affects how we think and feel, as well as how we react or respond accordingly. Your mental health also influences how you are able to handle anxiety and stress, relate to others and make the right choices in your life. And while there are numerous factors that contribute to your mental health, such as daily movement and limiting your mobile phone use, what you eat also plays a significant role. That’s because there are certain foods you can eat to help improve brain function, your moods and even your emotional stability. So, let’s now explore the top five foods known to boost your mental health.

Fishing For Fats

Fatty fish such as wild salmon, mackerel, sardines and trout are rich in omega-3 fatty acids, particularly icosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fats are crucial for brain health. Omega-3s have been shown to reduce inflammation and improve brain function, leading to better mental health outcomes. Studies have linked low levels of omega-3 fatty acids to increased risks of mood disorders like depression and anxiety. Consuming fatty fish regularly can help maintain adequate levels of these critical nutrients, potentially alleviating symptoms and promoting overall mental well-being.

EPA and DHA both play a vital role in maintaining the cellular membrane and function of the brain. They facilitate communication between your brain cells and support the production of your neurotransmitters, which are the chemicals that transmit signals in the brain. By enhancing neurotransmitter function the omega-3s fatty acids are able to improve both mood regulation and cognitive function. In addition, they help to safeguard the brain from age-related decline and neurodegenerative diseases, such as Alzheimer’s and dementia.

The Green Agenda

Leafy green vegetables, which include spinach, kale, spring greens and Swiss chard, are packed with essential nutrients that can also support your mental health. High in vitamins like folate and vitamins K and C, as well as minerals like magnesium and iron, folate, in particular, plays a critical role in brain function by contributing to the synthesis of neurotransmitters like serotonin and dopamine, the chemicals that regulate your mood and behaviour. Having low folate levels has been associated with both feeling depressed and cognitive decline.

Vitamin K, which is another key nutrient found in leafy greens, is involved in brain health by supporting the formation of sphingolipids, which are essential components of your brain’s cell membranes. Finally, leafy greens contain antioxidants that will help protect your brain cells from oxidative stress, which is a condition linked to mental decline and mood disorders. However, make sure that the leafy greens that you include in your diet are grown organically, because otherwise you’ll also be ingesting pesticides, which are toxins that your fat cells love holding on to.

Getting Nutty

Nuts and seeds, such as raw almonds, cashews, walnuts and chia seeds, are excellent sources of nutrients that are beneficial for mental health. They are rich in healthy fats, protein, fibre and various vitamins and minerals. One of their most notable components is vitamin E, which is a potent antioxidant that protects your brain cells from oxidative damage. There have been many studies that have found that the having a high vitamin E intake is associated with improved cognitive performance and a reduced risk of developing Alzheimer’s.

In addition to vitamin E, nuts and seeds are abundant in magnesium, which plays a crucial role in brain function and mood regulation. Magnesium is involved in more than 300 biochemical reactions in the body, including the regulation of your neurotransmitters. Low magnesium levels have been linked to increased risks of depression, anxiety and other mental health issues, so regular consumption of nuts and seeds can help maintain optimal magnesium levels, although make sure you don’t overdue it and that they’re in their raw form — salted nuts roasted in rapeseed oil should definitely not be considered.

Berry Good

Berries, such as organic blueberries, organic strawberries and organic raspberries, are not only delicious, but they’re also packed with nutrients that promote brain health. These fruits are rich in antioxidants, including flavonoids, which have been shown to improve cognitive function and protect against age-related decline. Flavonoids enhance brain function by increasing blood flow to the brain, reducing inflammation and promoting the growth of new neurones.

One of the most studied berries in relation to brain health is the blueberry, which research has shown can improve memory and cognitive performance if consumed regularly. The antioxidants in berries also help protect brain cells from inflammation, which are linked to mental health disorders such as depression and anxiety.

Really Cultured

Fermented foods, which include yogurt, kefir, sauerkraut, kimchi and kombucha, are rich in probiotics, which are the beneficial bacteria that works to support your gut health. Check out my easy sauerkraut recipe by CLICKING HERE. There have been numerous studies in recent years about the gut-brain axis, which is a bi-directional communication system that runs between your gut and your brain. This is why having a healthy gut microbiome is essential for your mental health. Probiotics have also been shown to influence the production of neurotransmitters like serotonin, which is often referred to as the feel-good, hormone because of its vital role in regulating your mood.

Having a healthy gut microbiome will not only reduce inflammation in your brain and body, but will also improve your mood and reduce any brain fog. Research has also found that eating fermented foods can work to help alleviate symptoms of depression and anxiety. So, by supporting your gut health with fermented foods, you’ll not only contribute to a more balanced and healthy diet, but also give your brain an overall mental boost.

So, by now you know that what you eat can play a significant role in maintaining and even improving your mental health. Be sure to begin incorporating some fatty fish, organic leafy greens, nuts and seeds (not too many, though!), organic berries, and organic fermented foods like sauerkraut and kimchi into your daily meals so that you begin consuming the essential nutrients that will support your cognitive brain function, stabilise your mood and protect you against developing mental health disorders. These foods, which are nutritionally dense and rich in omega-3 fatty acids, vitamins, minerals, antioxidants and probiotics will all to help contribute to a healthy and balanced brain for many years to come.

Love, Gaynor x