The best foods for your mental health

Avocados

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Avocados are a highly beneficial food for brain health. They are made with healthy fats that essentially support optimal brain function and are also a rich source of lutein, associated with positive effects on the brain. Additionally, avocados provide significant levels of folate and vitamin K, which can enhance mood, memory, and concentration. What's more, it's also packed with various essential nutrients such as B vitamins, magnesium, and vitamin C, all of which play a vital role in promoting brain wellness.

Chicken

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Chicken is considered a mood-boosting food due to its rich protein content, including tryptophan, which supports serotonin production and overall feelings of well-being. It also provides essential B vitamins, magnesium and some omega-3 fatty acids that contribute to brain health and mood regulation.

Oily fish

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Oily fish is a well-known “brain food” because of the omega-3 fatty acids they contain - namely, DHA. This fatty acid helps to improve our memory and contributes to brain health. A diet high in omega-3 fatty acids thus boosts our mood and raises our mental wellness by reducing anxiety levels. Get your DHA from oily fish like salmon and trout or fish oil supplements.

Berries

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Blueberries, strawberries, blackberries and raspberries are a great snack rich in antioxidants, which help to repair cells and combat inflammation. By reducing the damage caused by free radicals (commonly found in pollutants and cigarette smoke), antioxidants thus alleviate the symptoms associated with depression and anxiety. Plus, strawberries and blueberries also contain a compound called polyphenolics, which have been proven to improve concentration, memory, and sharpen our attention.

Walnuts

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If you’re going to snack, then snack smart. Walnuts, being full of antioxidants, guard our brain health for the long run by reducing oxidative stress in our brain and body. Not only that, walnuts aid in the development of new neurons, which essentially means they maintain our mental health by helping us grow new brain cells.

Wholegrains

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Contrary to popular belief, you don’t have to cut out carbs from your diet. Processed crabs may cause inflammation and weight gain, and lead to mood swings and sugar crashes, but wholegrains are a rich source of tryptophan, a type of amino acid that aids in the production of the feel-good hormone serotonin. This hormone helps improve our mood, calm our mind, and maintain a regular sleep cycle.

Leafy greens

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Dark, leafy greens have a fantastic rep – and little wonder. With all the vitamins, minerals and antioxidants they contain, vegetables like kale, spinach and broccoli are nutritional powerhouses. Plus, they're beneficial to our mental health. Studies have shown that people who consume daily servings of leafy greens, such as spinach, experience a slower rate of cognitive decline compared to those who don't touch their greens. Leafy greens also help to protect the brain by fending off dementia, thanks to minerals like iron, calcium, folate, and vitamins E and K.

Yoghurt

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Packed with probiotics, which are essential for maintaining gut microflora and ensuring a smooth digestive system, yoghurt is one food that can positively impact our brain. Studies on the brain-gut connection reveal that our gut has a direct impact on our brain, and vice versa. The enteric nervous system (ENS) comprises two layers of over 100 million nerve cells lining our gastrointestinal tract, so whatever goodness you bring to your gut through the food you eat benefits the brain.

“Trillions of good bacteria live in the gut. Fill the gut with healthy bacteria that is good for the brain. They fend off bad bacteria and keep your immune system in check. Some gut germs even help make brain-powering B vitamins,” says Alessia. “Foods with beneficial bacteria, called probiotics, help maintain a healthy gut environment. A healthier microbiome is going to decrease inflammation, which affects mood and cognition. So consume yoghurt, miso soup, kefir, tempeh and kimchi regularly to keep your gut health in check!”

Water

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Water is a fundamental component of a healthy diet, crucial for maintaining optimal brain structure and function. Comprising about 75 percent of the brain, water facilitates nutrient transport, waste removal, and chemical balance, impacting cognitive functions such as attention and memory. Adequate hydration is linked to mood regulation, with studies suggesting that even mild dehydration can contribute to increased feelings of stress, anxiety, and irritability.

Furthermore, staying hydrated supports energy levels by aiding metabolic processes, contributing to a sense of alertness and reducing fatigue. Hydration is a key factor in stress resilience, promoting the body's ability to cope with and adapt to stressors. Tips for proper hydration include consuming about 8 glasses of water per day, recognising thirst cues, and incorporating water-rich foods and herbal teas into your diet.

Beans

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For a happy, healthy brain, include beans in your diet. Beans and legumes such as chickpeas, kidney beans and lentils are rich in antioxidants and fibre, which help to maintain a stable blood sugar and keep us full longer. Beans also contain an essential vitamin called thiamine, which the brain requires to produce acetylcholine, the neurotransmitter that supports memory.