Top 10 Foods For Mental Health And Mood

Mental illness is common in the United States, and it’s estimated that more than one in five adults live with a mental illness.

With the rising prevalence of mental illness, there’s growing interest in the relationship between food and mood.

Nutritional psychiatry is an emerging field of research that aims to uncover the mechanisms by which nutrition influences mental health.

Growing evidence suggests that there is a strong association between a poor diet and mood disorders like anxiety and depression. 

A study called the SMILES trial showed that patients with depression who had nutrition counseling sessions with a registered dietitian had significantly greater improvement in depressive symptoms than patients who received a social support visit of the same length.

Other studies show that following a Mediterranean diet may protect against the development of depression.

The Mediterranean diet is primarily plant-based, although it also includes a moderate intake of dairy products and low to moderate amounts of fish and poultry.

Read on to learn about the top 10 foods for mental health, how to incorporate them into your diet, and other tips for supporting your mental health through nutrition.

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What’s the Connection Between Mental Health and Nutrition?

Mental health and nutrition appear to be closely linked.

A meta-analysis published in 2019 found that nutritional interventions were associated with significantly reduced symptoms of depression. 

A 2022 study found that eating fruit was associated with reduced depression symptoms, while frequent consumption of savory snacks was associated with increased symptoms of depression and anxiety.

Another study in older adults found that eating saturated fat and added sugars was associated with higher levels of anxiety. 

Finally, a study of older adults in Italy found that a Mediterranean-style diet was associated with better mental health.

However, it’s important to keep some of the limitations of these studies in mind.

While these studies show relationships between mental health and diet, they don’t prove that a certain diet causes certain mental health conditions. 

For example, while savory snacking was associated with increased symptoms of depression and anxiety, this does not mean savory snacks definitely caused these symptoms.

It’s possible that people with symptoms of depression and anxiety eat more savory snacks because they feel depressed or anxious.

These studies also don’t take socioeconomic status (SES) into account.

Studies show that lower SES is associated with poor diet quality.

It’s possible that the adverse effect on mood that is observed with poor diet is related to factors associated with lower SES, such as social stigma, scarcity, or racism.

Top 10 Foods for Mental Health and Mood

While many healthful foods can support mental health, these are our dietitian’s top 10 foods for mental health and mood.

1. Salmon

Salmon is rich in omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Research shows that omega-3s are involved in many bodily functions related to brain health, including the process by which brain cells communicate and inflammation in the brain. 

A recent study looking at the effect of omega-3 supplementation on depression found that combining an omega-3 supplement (500 mg per day) with antidepressants led to significantly better improvements in symptoms of depression than the supplement or antidepressant alone.

While more research is needed to determine the effects of omega-3 fatty acids from food like salmon, this research is promising.

2. Spinach

Spinach is rich in folate, a B vitamin that plays a key role in brain function.

Folate deficiency has been linked to depression and cognitive decline.

Spinach is also rich in magnesium.

Studies show that magnesium can influence the function of neurotransmitters, with a magnesium deficiency being related to the development of anxiety disorders.

3. Blueberries

Blueberries are rich in antioxidants, particularly flavonoids, which may support mental health by reducing oxidative stress (an imbalance between free radicals, unstable molecules that can damage cells, and antioxidants) and inflammation.

4. Walnuts

Walnuts are rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid.

They also contain polyphenols that may reduce inflammation in the brain and promote brain health.

A large observational study found that eating walnuts was associated with lower depression scores.

5. Yogurt

Some yogurts (such as those with the label “live active cultures”) contain probiotics, which can positively influence the gut-brain axis (the bidirectional communication between the gut and the brain).

A recent study found that probiotics may be beneficial for people with depression due to their impact on the gut microbiota and the gut-brain axis.

6. Oats

Oats are an excellent source of complex carbohydrates and fiber, which provide a steady release of glucose (sugar) to the brain.

Studies show that higher fiber intake is associated with better mental health.

Oats also contain B vitamins. A higher intake of B vitamins is associated with a lower incidence of depression and anxiety.

7. Dark Chocolate

Dark chocolate is rich in flavonoids which may improve brain function due to increasing blood flow to the brain.

One study found that eating 85% dark chocolate daily was associated with reduced poor mood and increased gut microbial diversity.

The study authors hypothesized that dark chocolate improved mood due to its prebiotic effect on the gut microbiota.

8. Lentils

Lentils are rich in folate and iron. Folate helps in the production of dopamine, serotonin, and norepinephrine, neurotransmitters involved in mood regulation.

Iron is important for oxygen transport to the brain.

Studies in older adults have shown that iron deficiency is associated with higher rates of depressed mood, tiredness, and poor memory.

9. Eggs

Eggs are an excellent source of choline.

Choline is important for the production of acetylcholine, a neurotransmitter.

A study in older adults found that eating eggs is associated with a lower risk of depressive symptoms.

10. Chia Seeds

Chia seeds are rich in omega-3 fatty acids, fiber, and antioxidants.

These nutrients support brain health by reducing inflammation and protecting against oxidative stress.

How to Incorporate These Foods Into Your Diet

There are many ways to incorporate the top 10 foods for mental health and mood into your diet.

Here are some ideas you can try:

• Bake salmon with a simple seasoning of olive oil, lemon, and herbs. Serve with sautéed spinach and garlic over rice pilaf.
• Make overnight oats and top with blueberries, walnuts, and chia seeds.
• Make a yogurt parfait and top with blueberries, strawberries, and granola.
• Enjoy a square of dark chocolate for dessert or mix small chunks into trail mix.
• Cook lentils into curry or dal for a hearty meal.
• Prepare scrambled eggs for breakfast or add sliced hard-boiled eggs to salads for extra protein.

Foods to Avoid for Mental Health

Studies indicate that a “Western-style” diet high in saturated fat and added sugar may lead to poor mental health (like depression and anxiety) and poor stress-coping behaviors.

However, this doesn’t mean you can never eat these foods.

Rather, they can be included as part of a balanced diet that contains adequate amounts of nutritious foods like fruits, vegetables, whole grains, legumes, nuts, seeds, and lean proteins.

Some people find that alcohol, which is a depressant, worsens their mental health, especially if they drink alcohol in excess.

If you notice that alcohol negatively impacts your mood, it may be best to avoid it.

In addition, some people find that consuming too much caffeine contributes to anxiety.

A recent study found that higher caffeine intake was associated with greater levels of general anxiety in women but not men.

If you struggle with anxiety, it may be worth reducing your caffeine intake to see if it helps alleviate your symptoms.

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Additional Tips for Supporting Mental Health Through Nutrition

When you’re not feeling your best, preparing a healthful meal can feel difficult.

Here are some tips for eating well when your mental health isn’t at its best.

Keep a Well-Stocked Kitchen

If you’re struggling with depression or anxiety, the idea of leaving the house can feel challenging.

By keeping your kitchen stocked with easy-to-prep ingredients, you can ensure you have nourishing ingredients on hand.

Some ingredients to keep on hand include:

• Frozen salmon filets.
• Frozen vegetables and fruit, like spinach and blueberries.
• Unsalted nuts, such as walnuts.
• Nut butter, such as peanut butter.
• Oats.
• Canned beans and lentils.
• Pasta.
• Bottled pasta sauce.
• Eggs.

All these ingredients can be used to pull together a nutritious meal relatively quickly.

Use Grocery Delivery Services

If you don’t have a well-stocked kitchen, don’t worry–grocery delivery services can be a lifesaver when you need to eat but don’t feel like leaving the house.

While they’re not accessible to everyone due to cost, if the option is available to you, it’s worth the delivery fee. 

If you’re not sure what to order, consider adding a rotisserie chicken to your cart.

A rotisserie chicken can be an affordable and convenient way to ensure you’re getting some protein with your meal.

Order it along with some whole wheat buns and lettuce to make chicken sandwiches.

Prepare Emergency Frozen Meals

Sometimes, you just won’t feel like cooking, and that’s okay.

Take advantage of the times you’re feeling well and make some nutritious “emergency” meals you can freeze and have on hand for days when your mental health isn’t as good.

Some meals that freeze well include:

• Chili.
• Lentil soup.
• Chicken and vegetable stir fry.
• Quinoa and black bean enchiladas (freeze in a single layer).
• Chicken and vegetable curry.
• Turkey meatballs.
• Vegetable and chickpea stew.
• Egg muffins.

Takeaway

There’s growing interest in the link between nutrition and mood, and with good reason.

Studies indicate that nutritional interventions can reduce symptoms of depression and that eating nutritious foods like fruit is associated with reduced depression symptoms.

While many foods can benefit mental health, our top 10 foods for mental health and mood include salmon, spinach, blueberries, walnuts, yogurt, oats, dark chocolate, lentils, eggs, and chia seeds.

While there are no foods you need to avoid completely for mental health, eating a Mediterranean-style diet may protect against the development of depression.

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How a Dietitian Can Help

The SMILES trial showed that nutrition counselling sessions with a registered dietitian led to significantly improved depression symptoms.

Working with a dietitian can be beneficial in several ways.

They can help you come up with easy, nutritious meals to make when you’re not feeling your best. 

They may also provide you with a meal plan that incorporates some of the top 10 foods for mental health and mood.

They can help support you in making positive changes that will benefit your overall well-being while also providing you with accountability and motivation.

You can find a dietitian who accepts insurance through Nourish.