The Best Foods For Your Mental Health
Gut health is essential for a thriving mental health. If you missed my last post on the gut-brain connection, here’s a little recap:
The gut and the brain are directly connected by the vagus nerve. Certain habits directly effect the gut including food, stress, sleep, movement, toxins, and drug and alcohol use.
Healing our brain starts in the gut. It’s the core to a healthy mental health. We want to thrive, not survive, right?
Although all these habits effect the gut, food is the most talked about habit, and for good reason. We all (hopefully) eat multiple times per day and what we put in our body (or don’t put in our body) directly influences our gut.
Of course, certain foods are more nutritious and fuel the gut more than others. The same is true for mental health. Certain foods fuel brain health more than others. Let’s dive into those foods!
Blueberries – Blueberries are a rich source of antioxidants, including resveratrol and polyphenols, which protect against stress. They also improve brain functioning by increasing the production of the protein brain-derived neurotrophic factor (BDNF), which is essential for brain health. Blueberries can be great in smoothies, oatmeal, desserts, or even by themselves!
Avocados – Avocados are a source of magnesium, which helps support relaxation in the body and a healthy nervous system. I like avocado on my tacos but they can also be added to eggs, toast, salads, and so much more. Avocados are a great and easy addition to almost any meal!
Carrots – Carrots contain a powerful antioxidant known as beta-carotene. Higher levels of this antioxidant have been linked to improved mood. Improved mood = improved mental health. Carrots are another easy food to sneak into meals. Cooked or raw, they are a great addition to meals.
Wild salmon – Wild salmon is rich in omega-3 fatty acids, which supports mood and brain health through their anti-inflammatory properties. If our brain is inflamed we can feel tired, brain fog, forgetfulness, and more. Wild salmon is also rich in vitamin D, which supports serotonin production. I like my salmon on it’s own and paired with veggies and potatoes or rice.
Green tea – Green tea has been found to improve mood and promote calmness due to its antioxidant properties, along with the effects of the amino acid theanine coupled with caffeine. My favorite form of green tea is matcha!
Yogurt – Fermented foods, such as yogurt containing live active cultures, can improve the quality and diversity of bacteria in the gut, helping produce neurotransmitters related to mood, such as GABA. GABA is known for producing a calming effect. When we think of bacteria, we usually think of it as bad. But (good) bacteria in the gut is how we survive (literally). So think of gut bacteria as a good thing! For yogurt, yogurt bowls with strawberries, honey, cinnamon, and granola are my favorite. You can also add it to oatmeal, smoothies, or protein powders.
Leafy greens – Leafy greens are an excellent sources of folate (vitamin B9) and phytonutrients, which help support serotonin production. Leafy greens can be made into a salad or cooked and snuck into any meal!
Dark chocolate – This may be the favorite. Dark chocolate contains phytonutrients that increase blood flow to the brain and the production of BDNF. We can enjoy dark chocolate as dessert or a nice sweet snack.
These can be simple additions to your meals. Don’t overcomplicate it! Just think about how you can fuel your body and what gives you the most clarity after eating. Be conscious of how you feel and think after you eat so you can learn what helps the most.
If you are struggling with your mental health, I can help. Schedule a free session today 💜
