If you’re someone who lives to eat, we get it—you take joy in food every day, and so do we.
But let’s look beyond just the pleasure of a good meal.
Read Also: 5 Steps To Mental Wellbeing
We’re diving into the growing field of research that explores the connection between what you eat and your mental well-being.
It turns out that certain foods and nutrients can boost your mental health and may even complement therapy for conditions like depression and anxiety.
This applies to both “live to eat” folks and those who “eat to live.” Here are five foods that can help improve your mental health.
1. Plants
This one is a category, but it includes a variety of foods: fruits, vegetables, grains, legumes, nuts, and seeds.
A 2020 study published in Clinical Nutrition found that a healthy plant-based diet is linked to a lower risk of depression, anxiety, and psychological distress in women.
However, the study also showed that an unhealthy plant-based diet can actually increase depression risk.
2. Cold-Water Seafood
Cold-water fish like salmon are rich in omega-3 fatty acids, which are crucial for mental wellness.
Research from Nutritional Neuroscience identified omega-3s as one of the top dietary habits to prevent depression.
Studies also suggest that DHA, an omega-3 found in seafood, is linked to lower rates of depression and anxiety.
Other fish like sardines, tuna, and trout are also packed with omega-3s.Additionally, oysters and mussels are top-rated for their antidepressant properties and should be included in your seafood choices.
3. Whole Grains
Whole grains have also been found to help with depression, according to the Nutritional Neuroscience study.
A more recent study revealed that women who ate moderate amounts of whole grains were less likely to experience anxiety.
On the other hand, those who consumed more refined grains (like white rice and white bread) had a higher likelihood of experiencing depression and anxiety.
To get your whole grain intake, try oatmeal, whole-wheat bread, barley, or quinoa.
4. Berries
Eating more berries—and produce in general—is linked to better mental health.
A 2020 study in Nutrients found that berry consumers had better moods and fewer depressive symptoms, along with higher life satisfaction and optimism.
Wild blueberries, in particular, are rich in manganese, a mineral important for mental wellness.
A 2019 study found that low manganese intake was associated with higher depression and anxiety symptoms.
Other sources of manganese include almonds, hazelnuts, and pumpkin seeds.
5. Nuts, Especially Walnuts
Regular nut consumption is associated with a lower likelihood of depression, as shown in a study in the journal Nutrients.
Walnuts, in particular, stood out, as those who ate them were significantly less likely to be depressed compared to those who ate other nuts or none at all.
Nuts are also a great source of unsaturated fats, which research shows can reduce anxiety, particularly when consumed in place of saturated fats.
Conclusion
While there’s no one magic food for mental wellness, the research suggests that eating a healthy, balanced diet can make a real difference.
By incorporating more plant foods, whole grains, fruits, and seafood into your diet, you may see improvements in your mental health.
A study from BMC Research Notes found that women with the healthiest diets were the least likely to experience depression, anxiety, or stress, showing that food quality matters for mental wellness.
