Good Mood Foods

Did you know the foods you eat can have a significant impact on your mental wellness? Research shows that our diet profoundly influences our mood, stress levels, and cognitive function and even increases the risk of developing mental health conditions such as depression and anxiety.

“How we eat each day greatly affects our mental health," said Carolyn McAdams, RDN, CSG, Clinical Nutrition Manager at Christian Health. "Focusing on foods that are wholesome and nutrient-dense and avoiding highly processed foods will promote a healthy mind-body balance.” 

The Link Between the Gut and the Brain

One crucial way that food affects mental health is through the gut-brain connection. The gut contains an expansive network of neurons that communicate with the brain, allowing the gut and brain to influence each other. The gut is also home to trillions of microorganisms, which play a significant role in regulating mood and mental wellness.

Studies show that a healthy balance of gut bacteria is linked to better mental health. Diets rich in fiber, fermented foods, and prebiotics, which promote the growth of beneficial bacteria, can help maintain a balanced gut microbiome. Diets high in processed foods, sugars, and unhealthy fats may disrupt the gut biome, leading to an imbalance associated with issues such as depression and anxiety.

Nutrients That Boost Mental Health

Proper nutrition promotes healthy brain function, which contributes to your mental wellness. Some of the most important nutrients for boosting mental health include:

• Omega-3 fatty acids: Omega-3s reduce inflammation and improve communication between brain cells, which may lower the risk of depression and anxiety. Foods high in omega-3s include fatty fish, oysters, flaxseed, chia seeds, walnuts, and soybeans.
• B vitamins: B vitamins boost the production of neurotransmitters such as serotonin and dopamine, which regulate our moods and emotions. Foods high in vitamin B include leafy greens, legumes, and eggs.

• Vitamin D: Low levels of vitamin D are associated with mood disorders such as depression. While sunlight is a good source of vitamin D, it’s also important to ensure you have enough in your diet – especially in the winter. Foods high in vitamin D include fatty fish, egg yolks, mushrooms, and fortified foods like milk and cereals.
• Magnesium: Found in foods like leafy green vegetables, salmon, tofu, bananas, cashews, beans, and whole grains, magnesium helps regulate stress hormones, reduce anxiety, and improve sleep quality.
• Fiber: Foods high in fiber promote healthy digestion and help your body absorb glucose slowly to avoid sugar spikes and crashes. Foods high in fiber include leafy greens, whole grains, and beans.

The Importance of a Balanced Diet

Sticking to a well-rounded diet that includes a wide variety of nutrient-rich whole foods is ideal for optimal brain function. These strategies will help you eat better for your mental health:

• Avoid too many processed foods: Processed foods offer little nutritional value and often cause blood sugar levels to spike and then crash, leading to mood swings, irritability, and fatigue. Consuming processed foods may also cause chronic inflammation, which has been linked to mental health issues such as depression and anxiety.
• Maintain a regular eating pattern: Skipping meals leads to low blood sugar, which causes anxiety, confusion, difficulty concentrating, and low moods. Make sure to eat balanced meals throughout the day to not only boost your energy levels but also improve your mental clarity and emotional stability.
• Embrace color on your plate: Adding a variety of bright red, green, orange, yellow, and purple fruits and vegetables to your meals will ensure you are getting a diverse range of healthy vitamins, minerals, and antioxidants that promote mental health.