The Best (and Worst) Foods for Mental Health

You’ve probably heard the phrase “Food is Medicine”. This famous phrase comes from Ancient Greek physician Hippocrates, “Let food be thy medicine, and let medicine be thy food” and with so many processed and unhealthy options available, it’s never been more important.

We all know proper nutrition is good for our bodies. We know it helps us build muscle, stay fit, maintain healthy skin, and keep our energy stable. But somehow we always treat our minds as if they’re separate from our bodies, and our mental health separate from the food we eat.

But more and more, we’re discovering the direct relationship between our nutrition and our anxiety, depression, clarity, and happiness. It’s even developing into its own field Nutritional Psychology. Why? Because our brains are the center of everything.

Think about it. Your brain is always “on.” It takes care of your thoughts and movements, your breathing and heartbeat, your senses — it works hard 24/7, even while you’re asleep. This means your brain requires a constant supply of fuel. That “fuel” comes from the foods you eat — and what’s in that fuel makes all the difference. Put simply, what you eat directly affects the structure and function of your brain and, ultimately, your mood.

What do you eat for Mental Health?

First of all, know that you can’t be perfect every day. Sometimes being a little imperfect and enjoying some foods or drinks that are “not ideal for your mental health” is part of living a healthy balanced life.

At MacroPlate, we often emphasize the 80/20 rule. Make sure your healthy life choices fill 80% of your lifestyle, and your “live-a-little” choices satisfy that other 20%.

But in general, a diet full of rich plant-based foods with grains, fruits, and veggies, combined with healthy protein sources, and plenty of good clean fats is the best way to go.

However, some foods stand above and beyond others as being nutritionally dense with micronutrients that really benefit and support a healthy mind and mood.

The Best Foods for Mental Health

Oatmeal

While your body and brain utilize carbohydrates for energy, too often we consume simple carbs, which lead to blood sugar spikes. Foods classified as whole grains contain complex carbohydrates, which leads to glucose being produced more slowly, as a more even and consistent source of energy.

Also, oats help the brain absorb tryptophan, which helps reduce the symptoms of depression and anxiety while boosting brain function.

Salmon

Fish, in general, is a healthy choice, but salmon is at the top of the list. It’s a “fatty” fish, containing high amounts of omega-3 fatty acids, which have been linked to a reduction in mental disorders such as depression. Omega-3s have been shown to boost learning and memory as well.

Salmon also has a naturally high-occurring amount of vitamin D, which is often added to foods and has been linked to lower rates of depression. Other types of fish with high Omega-3 counts include tuna, mackerel, and herring.

Broccoli Sprouts

Broccoli Sprouts are nature’s miracle food. So much so, we’ve already written a whole blog about them. They’re actually one of the healthiest plant compounds on earth, with off-the-chart concentrated levels nutrients that have been proven to provide many nutritional benefits from brain-boosting anti-aging, preventing memory loss, treating depression, and improving the brain function of autism.

Walnuts

When eaten in moderation, most nuts are a good source of heart-healthy monounsaturated fats as well as protein. But walnuts get the edge when it comes to lessening the symptoms of depression because they also are one of the richest plant-based sources of omega-3 fatty acids. “The omega-3s in walnuts support overall brain health,” says Robin H-C.

Yogurt

Probiotics are beneficial bacteria that exist naturally in foods like yogurt and kimchi. While we’re familiar with how they impact our gut health, there’s new evidence that they’re also really beneficial for our mental health. Studies suggest that probiotics, as found in yogurt, may reduce the risk of depression by boosting the production of serotonin from an amino acid, tryptophan.

Berries

Berries, specifically blueberries and blackberries are full of antioxidants which are outstanding at mitigating depression. And luckily, the effects are immediate. In recent studies, blueberries improved positive affect – a measure of positive moods such as joy, interest, and alertness – 2-hours after consumption. 

Banana

Eating potassium-rich foods such, as pumpkin seeds or bananas, may help reduce symptoms of stress and anxiety. They also help with mood balance and depression. The two key components in bananas are vitamin B-6 and tryptophan. Separately, they work to reduce depressive symptoms, and together, they form a dynamic duo of brain chemistry to send you tons of positive vibes.

Chocolate

No, it’s not just because chocolate makes us feel good. Dark chocolate can help reduce anxiety and improve symptoms of clinical depression. People who ate dark chocolate in two 24-hour periods had 70% reduced odds of reporting depressive symptoms than those who did not eat chocolate. Remember that the cacao is the important bit, so avoid really milky chocolates that are mostly cream and sugar.

Apricots

Apricots are rich in magnesium, which acts a natural stress-buster and helps to calm tensed muscles. A deficiency of magnesium is known to cause headaches and leaves you fatigued.  Apricots contain Vitamin B that helps to cure nervous system disorders like hyperactivity, memory loss and mental fatigue.

Leafy Greens

We’ve known these leafy greens as a powerhouse of nutrients but what we do not know is that they could do wonders to your mental health. It is rich in Vitamin K and Folic acid that helps the brain function with ease. It also helps boost memory and prevent dementia.

Eggs

Eggs contain choline, a nutrient that’s needed for the production of acetylcholine, a neurotransmitter that impacts the portions of the brain responsible for regulating mood and reducing stress. In one study, people with the highest anxiety levels also had the lowest blood levels of choline. Eggs also contain vitamin D, which helps ease both anxiety and depression

Green Tea

Caffeine affects the brain by blocking an inhibitory neurotransmitter called adenosine. This way, it increases the firing of neurons and the concentration of neurotransmitters like dopamine and norepinephrine.

Research has consistently shown that caffeine can improve various aspects of brain function, including mood, vigilance, reaction time, and memory.

However, caffeine isn’t the only brain-boosting compound in green tea. It also contains amino acids L-theanine which can cross the blood-brain barrier. L-theanine increases the activity of the inhibitory neurotransmitter GABA, which has anti-anxiety effects. It also increases dopamine and the production of alpha waves in the brain.

Mental Health Made Easier with MacroPlate

Health doesn’t start and stop at calories in calories out. Mental health is one of the most important building blocks of overall health, and understanding the effect your nutrition is having on your well-being is extremely important to moving forward on your health journey.

That’s why MacroPlate is run by a team of chefs and nutritionists who are always looking into the latest food research. From eggs to berries, salmon to spinach, brussels sprouts to broccoli sprouts… we make sure our meals utilize every calorie, macronutrient, and micronutrient to give you the best brain and body fuel, all while tasting like a cheat day meal.