We all know that good mental health is one of the most important things we should strive for. But a lot of people underestimate just how impactful proper nutrition can be in helping you feel your best. While some meals can make you feel weighed down and lethargic, these foods on our list are packed with nutrients that can lift your mood.
Nuts and Seeds
There are so many different nuts and seeds to choose from, so you’re bound to find a variety you enjoy. If you do, the great news is that these crunchy little snacks can be great sources of beneficial nutrients like omega-3 fatty acids, antioxidants, and fiber, which help support brain health, reduce inflammation, and improve your mood.
Avocado
If you’re worried about the high fat content of avocados, then fear no longer. While avocados are high in fat, this is mainly healthy, monounsaturated fat, which is great for your brain health and overall well-being. They also have vitamin E, which protects the brain from oxidative damage.
Spinach
Spinach is a leafy green powerhouse packed with folate, iron, and magnesium—all crucial for keeping your brain sharp and focused. Folate helps your body make neurotransmitters that can lift your spirits, iron ensures your brain gets enough oxygen, and magnesium helps you reduce stress and feel more relaxed.
Dark Chocolate
Dark chocolate isn’t just a tasty treat; it also has some great benefits for your mental and physical health. According to Healthline, it contains a healthy dose of flavonoids, caffeine, and theobromine, all of which can help improve your cognitive functioning and improve your mood. While it’s important that you don’t go overboard, eating dark chocolate in moderation can be a delicious way to improve your mental health.
Blueberries
You’ve probably heard that blueberries are packed with antioxidants, but did you know that these are good for your mental as well as your physical well-being? They help improve brain function, reduce oxidative stress, and enhance memory and cognitive abilities. Plus, these little berries are full of vitamins C and K, which are beneficial for your brain health and can reduce inflammation.
Fatty Fish
Fish is almost always a healthy option, but fatty fish options like salmon, mackerel, and sardines can be especially good for you thanks to their high dose of omega-3 fatty acids. Omega-3s are essential for your brain health and can also help reduce the symptoms of depression and anxiety.
Greek Yogurt
One of the best things about Greek yogurt, besides its indulgent taste and texture, is its high probiotic content. Probiotics work wonders for your gut, which has a big positive impact on your mental health. It’s high in protein and calcium too, which are super important for your overall health and brain function.
Turmeric
This vibrant yellow spice gets its color from something called curcumin, which has strong anti-inflammatory and antioxidant effects. Curcumin can actually get into your brain and boost BDNF, which helps grow new neurons. Adding turmeric to your diet can lift your mood and help with depression.
Pumpkin Seeds
Pumpkin seeds may be small but they’re certainly mighty, containing an impressive amount of magnesium, zinc, and tryptophan. Magnesium helps you relax, zinc is essential for brain signaling, and tryptophan is a building block for serotonin, the mood-regulating neurotransmitter.
Oranges
These iconic fruits are packed with vitamin C, which is great at protecting your brain from oxidative stress. Plus, vitamin C helps produce neurotransmitters that keep your mood in check. So, munching on oranges can boost your brain health and help keep anxiety and depression at bay.
Eggs
Eggs are fantastic for brain function, thanks to their choline content, which supports the production of acetylcholine—a neurotransmitter key for memory and mood regulation. They also come with essential amino acids and vitamins B6 and B12, both super important for brain health and overall mental well-being.
Green Tea
If you’re looking for the perfect beverage to help you wind down and relax, then look no further. Green tea is a gem when it comes to promoting relaxation and reducing anxiety, thanks to the amino acid L-theanine. The combo of L-theanine and caffeine gives you a calm yet focused mental state, enhancing your overall mental health.
Whole Grains
Whole grains like oats, quinoa, and brown rice are your brain’s best friends. They’re rich in complex carbs, providing a steady stream of energy. Plus, they contain fiber, vitamins, and minerals that support brain health. Eating whole grains helps stabilize blood sugar levels, which can improve your mood and cognitive function.
Broccoli
Most people know that broccoli is one of the healthiest veggies you can eat, but it deserves to be acknowledged for its mental health benefits too. Broccoli is a powerhouse of antioxidants, fiber, and vitamins K and C, all of which helps to protect your brain from oxidative damage and support overall brain function.
Beets
Beets are packed with nitrates that boost blood flow to the brain and enhance cognitive function. Plus, they’ve got antioxidants that shield your brain from oxidative stress. Eating beets can sharpen mental clarity and lift your mood by delivering more oxygen to brain cells.
Apples
These fruity favorites are loaded with antioxidants, especially quercetin, which protects your brain cells from damage. They’re also full of fiber, supporting gut health and the gut-brain connection. Munching on apples regularly can boost your brain health and ease anxiety and depression.
Dark Leafy Greens
Dark leafy greens like kale and Swiss chard are brimming with vitamins A, C, and K, antioxidants, and fiber. These nutrients keep your brain in top shape and fight inflammation. Eating these greens regularly can lift your mood and sharpen your mind.
Lentils
Any vegan or vegetarian will tell you that lentils are a fantastic source of protein, but they’re also high in folate, iron, and magnesium—key players in brain function and mental health. Folate helps produce neurotransmitters, iron ensures oxygen gets to your brain, and magnesium helps you relax and manage stress. Adding lentils to your diet is a smart move.
Berries
Berries like strawberries, raspberries, and blackberries are antioxidant and vitamin powerhouses. They protect your brain from oxidative stress and support overall brain health. Regularly enjoying berries can boost your memory and cognitive function in the tastiest way possible.
Sweet Potatoes
Sweet potatoes are rich in beta-carotene, fiber, and antioxidants. Beta-carotene aids brain function, fiber keeps blood sugar levels stable, and antioxidants protect your brain from damage. Including sweet potatoes in your diet can enhance your mood and cognitive abilities.
Walnuts
Walnuts are packed with omega-3 fatty acids, antioxidants, and vitamin E. These nutrients promote brain health and reduce inflammation. Snacking on walnuts regularly can improve your mood, memory, and cognitive function, making them a great addition to your diet for mental well-being.