To be honest, it’s hard to narrow it down to just 12! Human mental health is very diverse and unique to each individual and unique at any given point in time. However, there are many things that are so healthy for so many people that we will have no trouble listing 12 here, and consuming these foods should add to the majority of people’s mental health. Think of the food/mood connection! These foods will help support your mental health.
Here We Go!
Probiotics: Your gut health is irrevocably linked to your mental health. Think gut/brain connection (some say barrier). So probiotics, which are essentially live microorganisms that help populate the “good” bacteria (flora) in the gut, are very supportive of good mental health. Some examples are yogurt with live cultures – the more the better – kefir, a fermented probiotic drink, sauerkraut, kimchi, kombucha tea (fermented, green or black), and fermented products made with soy, like miso.
Proteins: We need at least 5-10 ounces of high-quality protein per day. Some of the healthiest ones are salmon and cod, which contain great amounts of vitamin D, shrimp, eggs, turkey, chicken, beef and other red meat (for meat lovers), dairy products (unless, of course, you’re allergic or don’t process them well in your body), etc. Salmon especially is a great source of omega-3 fatty acids, which must be gotten through the diet because our bodies do not manufacture them.
Berries: These contain polyphenols which are known to improve memory, concentration, attention span, and overall energy. They have appreciable amounts of Vitamin C, which can help against anxiety and fatigue, and are known to help prevent the release of cortisol, Cortisol is associated with high stress, and known to affect one’s memory and emotional responding.
Leafy Greens: These are loaded with vitamins and antioxidants. Think about kale, spinach, broccoli, lettuce (preferably not iceberg), etc. Spinach is known to help fight depression, because of the folic acid (and this supports concentration. It has also lutein which helps prevent cognitive decline (think dementia), and vitamin K, also known to support brain function.
Turmeric: Turmeric is a spice used commonly in cooking, and it comes from the root of Curcuma longa. It is a relative of ginger, both of which are commonly used in cooking. Turmeric is an anti-inflammatory food, and can help reduce stress. It has lots of curcumin, which aids in producing serotonin and dopamine, the “feel-good” neurotransmitters, fighting against depression. Turmeric also aids in slowing dementia one sees so frequently in aging individuals.
Nuts and Seeds: Thinking about this category, we can include walnuts, almonds, pecans, and even peanuts (although peanuts are legumes). Zinc is found in many nuts, and is known for helping regulate moods, especially reducing anxiety. Vitamin E is another nutrient found in nuts, and provides protection for brain cells. Nuts also have magnesium, known to help improve sleep patterns, and omega-3 fatty acids, associated with a reduction of depression. Nuts and seeds also give us the amino acid tryptophan (also in turkey), and this helps produce serotonin. In one 10-year study, people with a moderate intake of nuts and seeds were shown to have a 23% lower risk of depression.
Dark Chocolate: While many people love milk chocolate, dark chocolate is also yummy and has less sugar and more mood-boosting elements. It can help release caffeine, theobromine, and N-acylethanolamine (similar to cannabinoids which has been linked to better moods). It also has many flavonoids, which increase blood flow to the brain and help reduce inflammation.
Bananas: Bananas deserve their own category because they have copious amounts of vitamin B6, which is known to help produce dopamine and serotonin. Containing both sugar and fiber, this combination helps release sugar slowly into the bloodstream, which then promotes stable sugar levels and better mood control. Hence, bananas help protect against mood swings.
Oats: Containing 8 grams of fiber in a cup of raw oats, this slows digestion in a healthy way, and helps release sugar into the blood stream slowly, helping to promote stable energy levels (i.e., less likely to experience mood swings). Oats have a good amount of iron (81 grams in one cup of raw oats), and help prevent iron deficiency anemia, which is also associated with low energy and mood disorders.
Ashwagandha: This is a plant that has been around for decades. Ashwagandha can help improve sleep, lower stress and anxiety, and improve your sexual health. This herb is well known in Ayurveda, an Indian approach to health. We know that exercise is good for mental health, and this plant may benefit athletic performance by helping with oxygen consumption. There is some clinical evidence that supports the notion that it can help against depression, and especially in people with schizophrenia. It may also help in the battle against dementia, especially those with a diagnosis of bipolar disorder.
Vitamin D: This vitamin is so important, it deserves its own category! While it helps support bone health, aiding in the absorption of calcium, it is a critical element of one’s mental health. Vitamin D activates receptors in the brain which control emotions and behavior. It also promotes naturally the formation of serotonin, and can help improve memory and attention span.
Vitamin B Complex: Again, this group of vitamins is so important, they deserve their own category! There are 8 essential vitamins in this complex, which impact our bodies and brain function. B9, B6, and B12 help with neurotransmission function, and help protect against cognitive decline. Vitamin Bs are found, not only in meats, but also in whole grains and veggies. If you do not take these as supplements, and if your diet is not too nutrient-rich, you could be in trouble! Most multi-vitamins have many Bs in them.
Do you keep your supplements in the kitchen? I! you don’t, please consider doing so because it’s very helpful to have them close by! Keeping food around with these important supplements in it is a great start. However, we may be hard-pressed to keep up with the amounts of nutrients needed for optimal mental health. (That’s why it’s so helpful to also take supplements.) Remember, too, that absorption of nutrients can be difficult for many people.
