- Foods like nuts, bananas, grapes, kefir, and salmon can support your mood and mental well-being.
- They are rich in mood-boosting nutrients such as omega-3 fatty acids, fiber, vitamin B6 and probiotics.
- Other mood-boosting strategies include regular exercise, getting enough sleep, and managing stress levels.
Mental health issues are real – and can really dampen your mood. According to the National Center for Health Statistics, 12% of Americans over the age of 18 struggle with regular feelings of worry, nervousness or anxiety, and about 5% regularly report depression. While there is no substitute for seeking mental health support, there are strategies you can implement to improve your mood and support your overall health.
Step in and eat more feel-good foods. Thanks to the role of the gut-brain axis in the body, the foods you eat every day can help—or hinder—your mental health. Roxana Ehsani, MS, RD, CSSD, says, “The fascinating thing about food is that it is oh so powerful. While fruits and vegetables can improve mood and overall well-being, nutrient-poor foods have been linked to a higher risk of depression.”,
Additionally, the effects of food on your mood are visible in both the short and long term. Kelly Jones, MS, RD, CSSD, LDNadds: “In the short term, choosing foods that limit large swings in blood sugar can, in turn, limit mood swings. In the long term, adequate intake of fiber and other fermentable carbohydrates, monounsaturated fats and omega-3 fatty acids, and essential vitamins and minerals can play a role in supporting mental health.” Read on to learn the top five foods that nutrition experts recommend eating more of to support mental health.
1. Bananas
If you don’t have a banana on your counter right now, here’s your invitation to grab some. In addition to being a great source of complex carbohydrates, bananas are rich in nutrients like fiber, which supports a healthy gut, vitamin B6, which supports the feel-good hormones dopamine and serotonin, and potassium, an important nutrient that supports healthy blood circulation., ,
Eating carbohydrates—the right kinds of carbohydrates—such as those found in fruits can support cognitive health and better mood. Ehsani adds: “Bananas are sometimes viewed as ‘bad’, but in reality they contain beneficial nutrients that can support mental health. A happier, healthier gut is linked to a better mood.”
2. Kefir
The gut-brain axis plays a crucial role in promoting better mood. Nourishing your gut with the right foods can benefit the relationship. An example? Incorporate probiotic-rich foods to help nourish the good bacteria already present in your gut.
Ehsani recommends kefir, a fermented milk drink rich in live and active cultures that support digestive health and can have a positive impact on your mood. “Drinking kefir regularly or adding it to smoothies, overnight oats or even soups for added creaminess can contribute to a healthier mood by promoting beneficial gut bacteria.”
3. Grapes
It’s no surprise that fruits and vegetables are great mood-boosting foods thanks to the antioxidants and fiber they contain. However, thanks to recent research, grapes in particular have gained attention when it comes to their cognitive benefits. Jones shares, “While a variety of fruits and vegetables are recommended, current data suggests that the antioxidant and anti-inflammatory properties of grapes, due to their high polyphenol content, may support overall cognition and mental well-being when consumed regularly.” Do you prefer white to red? That’s fine; both provide these beneficial polyphenols (the red only offers a different variety).
4. Nuts
The role of regular consuming nuts in promoting heart health is well established, but new research suggests that nuts may also play a role in supporting better mood and reducing depression thanks to the antioxidants and healthy fats they provide.
“When it comes to mental health, I most often recommend almonds and walnuts. Almonds are an excellent source of vitamin E and magnesium, two nutrients that Americans don’t eat enough of, which can negatively impact mental health., Walnuts contain ALA, or alpha-linolenic acid, an omega-3 fatty acid that has been shown to support mental health,” says Jones. Whether you eat a combination of these two foods or rotate a variety of nuts every day, incorporating more nuts of all kinds into your daily routine is a step in the right direction for your mood.
5. Salmon
With nutrients proven to support mental health, such as the omega-3 fatty acids DHA, docosahexaenoic acid and EPA, eicosapentaenoic acid, and vitamin D, salmon is a star when it comes to mood foods. “Since our brain is about 60% fat, it thrives on healthy fats. Salmon contains an abundance of these omega-3 fatty acids and is an excellent source of vitamin D. Eating omega-3-rich foods like salmon can lead to better mood and lower risk of depression,” says Ehsani.
Additionally, most Americans do not reach the recommended intake of vitamin D. Given the role vitamin D has been shown to play in mental health, eating more foods high in vitamin D, such as salmon, is a good way to gradually increase your intake. Jones also recommends considering dairy and non-dairy alternatives fortified with vitamin D, such as soy milk.
Other strategies to support mental health
The most important thing about taking care of your mental health is that it also goes hand in hand with supporting your physical health. While diet plays a crucial role in balancing and supporting your mood, other aspects of lifestyle also play a role. Here are some additional tips that Ehsani and Jones recommend their clients consider beyond diet as they work to achieve a better mental health balance:
- Exercise regularly. “Regular physical activity of any kind—walking, dancing, yoga, or strength training—can increase endorphins, those feel-good chemicals that can lift your mood,” says Ehsani. Find an exercise that you enjoy and make it a regular part of your routine.
- Prioritize sleep. If you feel moodier on days when you don’t log enough Zzzs, you’re not alone. Good sleep not only supports your energy levels but also helps regulate your emotions. Jones suggests limiting cell phone use before bed to improve sleep health.
- Focus on stress management. Stress is inevitable, but it doesn’t have to derail your life. Finding ways to manage stress so that it doesn’t completely derail your day is essential to a healthy state of mind. Whether it’s doing breathing exercises or calling a friend, Ehsani reminds us that supporting your mental well-being can take different forms.
- Choose outside. Exposure to more daylight and sunlight has been shown to reduce the risk of depression. Whether it’s 5 minutes or 50 minutes, make a conscious effort to get outside and soak up nature’s natural source of vitamin D.
Our expert opinion
Food plays a crucial role in mental health and supports blood sugar balance and cognitive health, which are essential factors in mood in both the short and long term. While fruits and vegetables have been shown to improve mood due to their fiber and antioxidant content, other foods also offer some impressive benefits, such as: B. fermented foods such as kefir and foods rich in omega-3 fatty acids such as walnuts and salmon.
To boost your mood, it’s important to eat a varied, varied diet on a regular basis, but that’s not the only strategy experts recommend. In addition to seeking medical advice, nutritionists also recommend regular exercise, regular sleep, managing stress, and going outside regularly.
