The food we eat can have a direct impact on our mental health, which is why it is important to eat healthy foods packed with vitamins and nutrients, an expert has explained. Rosie Millen, a mental health nutritionist, said the food you eat can affect your mental health.
Rosie said: “It’s incredible how what we eat directly impacts our mental wellbeing – and I’m not just talking about the mood boost from a delicious meal. The nutrients we consume directly influence brain function and mood. Indeed, diet is more powerful than any medicine on the planet which is why it’s so influential. For example, omega-3 fatty acids found in oily fish are essential for brain structure and neurotransmission, while B vitamins support energy production in the brain and regulate mood.”
Meanwhile, foods rich in magnesium, such as leafy greens, can help reduce anxiety and stress by regulating the nervous system.
“The gut-brain connection is fascinating and scientifically proven,” she said. “Our gut produces up to 95% of the body’s serotonin, which is why I always tell my clients that a happy gut really can make for a happy brain.”
Rosie, ambassador for health and nutrition experts Verve, shared some of the foods you should include in your diet to boost your mental health:
Salmon
Salmon is one of the best foods you can eat for brain health. “Rich in omega-3 fatty acids, it’s fantastic for brain health and mood regulation,” the nutritionist says. “I often recommend it to clients experiencing low mood. Indeed, 70% of our brain is made of fat and the quality of the fat we eat reflects the quality of our brain’s health, cell signalling and neurotransmitter transmission.”
Fermented foods
Kimchi, yoghurt, and miso support gut health, which directly influences our mental wellbeing through the gut-brain axis.
Dark chocolate
If you’re looking for a sweet treat that’s good for your mental health, try dark chocolate, as it contains an amino acid called phenylalanine that produces “our pleasure hormone” dopamine.
Nuts and seeds
According to Rosie, flaxseeds and walnuts in particular are rich in omega-3s and antioxidants and are “brilliant for reducing inflammation and supporting brain health”.
Leafy green vegetables
“These are powerhouses of nutrients that support overall brain function and mental clarity,” the expert explains.
Eggs
Eggs are packed with B12, which can help improve your mood and reduce tiredness and fatigue.