We know that what we eat has a direct impact on our physical health, but it also affects our mental health. Most of the time, we eat based on how we feel. It's why restaurants label their menu items "comfort food," "happy hour," and so on. What we may not realize is the link between the ingredients in our food and our mental health, which isn't talked about as much. 

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The right food choices can support brain function, promote happiness, and reduce the risk of mental health problems, while poor food choices can lead to anxiety, depression, and other mental health issues. 

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Healthy Foods and Brain Health 

Foods high in omega-3 fatty acids are great for brain health. Omega-3 fatty acids are essential for brain function and help improve mood, memory, and mental clarity. Fish such as salmon, mackerel, and sardines, as well as plant-based sources like flaxseeds, chia seeds, and walnuts, are rich in omega-3s. 

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The body can’t make omega-3 fatty acids from scratch, we need them from food. 

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Fruits and vegetables are also important for mental health. They contain antioxidants, vitamins, and minerals that support our brain health. Leafy greens like spinach, kale, and collard greens are especially good for mental health as they contain folate, which is a B vitamin that helps reduce symptoms of depression.

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Other foods for brain health:

  • Turmeric 
  • Blueberries 
  • Broccoli 
  • Dark chocolate 
  • Coconut oil 
  • Pumpkin seeds 
  • Green tea 
  • Olive oil 
  • Avocados 

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Omega-3 vs. Omega-6 Fatty acids:

Omega-6 fatty acids are also very important! They too play a crucial role in brain health. Unfortunately, our standard American diet tends to favor omega-6 fats, which are pro-inflammatory and can get out of control when we don’t have enough omega-3s to balance it out. Other than brain health, omega-3s are also important for circulation and fighting inflammation. 

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Omega-6 fatty acids can be found in the forms of processed seed oils, meat, and dairy from grain-fed animals, and grains. 

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Processed Foods and Mental Health Problems 

On the other hand, processed foods and sugary snacks are associated with anxiety, depression, and other mental health problems. Processed foods contain high levels of unhealthy fats, preservatives, and added sugars, which can disrupt brain function. 

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Sugar, in particular, has a direct impact on our mental health. Consuming large amounts of sugar can cause spikes in blood sugar levels, leading to mood swings, irritability, and fatigue. Over time, high sugar intake can lead to chronic inflammation and oxidative stress, which can contribute to the development of mental health problems. 

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Hot tips: 

  • Watch out for labels that say “no added sugar” or “only 100 calories” because this usually means that they are using artificial sweeteners and preservatives that impact not only our physical health but our mental health as well! 

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Why Should We Eat Fat?

Healthy fats are unsaturated fats, including monounsaturated fats (olive oil, avocados, nuts) and polyunsaturated fats (fatty fish, chia seeds, walnuts). Other than supporting brain function, these fats have been shown to lower cholesterol levels, and improve heart health. 

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Unhealthy fats are saturated and trans fats, which are associated with an increased risk of heart disease, stroke, and many other health problems. 

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Fat is a macronutrient that has so many health benefits for the body:

  • Helps regulate hormones 
  • Needed for immune function 
  • Helps the body absorb vitamins and minerals 
  • Is an energy source for the body 
  • Helps you feel full for longer
  • Helps blood sugar regulation

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How to Incorporate These Foods Daily 

One of the easiest ways to incorporate these foods into your diet is the oils! Switch out your vegetable and canola oil for extra virgin olive oil, coconut oil, and avocado oil. You can make a big salad with leafy greens, avocado, salmon, walnuts, and/or pumpkin seeds, and an extra virgin olive oil dressing. 

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Smoothies are also an easy and delicious way to add these foods to your diet. Next time you make your morning smoothie add in some blueberries, leafy greens, chia seeds, and/or flaxseeds! I love adding turmeric and black pepper to my eggs. Maybe a couple of times a week you swap your coffee for green tea. 

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The opportunities are endless and you’ll soon find what works best for you! These foods provide the necessary nutrients and energy to keep our bodies and minds functioning optimally. 

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In conclusion, our food choices have a significant impact on our mental health. Eating a diet rich in healthy foods like omega-3 fatty acids, fruits, and vegetables can support brain function and improve mood while consuming processed foods and sugary snacks can contribute to anxiety, depression, and other mental health problems. To maintain good mental health, it’s important to choose nourishing, whole foods and limit processed and sugary foods. 

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Focusing on mental health and eating a healthy diet is essential for overall well-being and quality of life. Our mental health is just as important as physical health and can impact every aspect of our lives, including relationships, work, and daily activities. Taking care of our minds and bodies can help us feel better, be more productive, and lead to a more satisfying life. 

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