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Foods that enhance mental wellbeing

Foods that enhance mental wellbeing

In today’s fast-paced world, maintaining mental wellbeing is just as important as physical health. While we often think of therapy, mindfulness, or exercise as ways to improve our mood, there’s another key player in the mix: nutrition. The foods we eat can affect our energy, focus, and emotional resilience. A growing body of evidence from nutritional psychiatry shows how food influences our mood and brain function. Learning which foods support a healthy mind can help you make small changes that create a big difference.

Why what you eat affects how you feel

The relationship between food and mental wellbeing is backed by science. Nutrients play a crucial role in the production of brain chemicals like serotonin and dopamine, which regulate mood. Poor nutrition can lead to inflammation and oxidative stress, which may impact how we feel, think, and cope with stress.

Diets high in processed foods, sugars, and unhealthy fats may increase the risk of low mood and cognitive decline. In contrast, diets rich in whole foods and specific nutrients support mental clarity and emotional balance. In fact, specific dietary patterns have also been linked to brain ageing and the risk of neurodegenerative diseases like Alzheimer’s. One of the most well-researched diets in this area is the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay). This plan combines elements of the Mediterranean and DASH diets, both known for supporting heart and brain health.

What is the MIND Diet?

The MIND diet is designed to protect brain health and reduce the risk of cognitive decline and Alzheimer's disease. Studies show that following this way of eating can significantly slow brain ageing - in some cases, making the brain function as if it were years younger.

Key components include:

  • Green leafy vegetables (e.g., spinach, kale) - at least 6 servings per week
  • Other vegetables - at least 1 per day
  • Nuts – 5 servings per week
  • Berries, especially blueberries - at least 2 servings per week
  • Beans - at least 3 servings per week
  • Whole grains - 3 servings daily
  • Fish (ideally oily fish like salmon) - at least once a week
  • Poultry - at least twice a week
  • Olive oil - as the primary cooking fat
  • Wine - up to one glass a day (optional, and only if suitable for your lifestyle and health)

Early research, such as the original 2015 MIND Diet Study, found that people who closely followed the diet reduced their risk of Alzheimer’s by up to 53%. Even moderate adherence led to a 35% risk reduction.

Key nutrients for mental wellbeing

1. Omega-3 Fatty Acids

Omega-3 fatty acids are essential for brain structure and function. Found in fatty fish like salmon and mackerel, they’ve been shown to reduce symptoms of depression and support cognitive performance.

2. B Vitamins (B6, B12, Folate)

B vitamins help convert food into energy and support the production of neurotransmitters. Low levels of folate and B12 have been associated with fatigue, irritability, and poor concentration.

3. Magnesium

Magnesium helps regulate the nervous system and may support better sleep and stress resilience. A deficiency can contribute to anxiety and mood swings.

4. Zinc and Iron

Zinc is involved in neurotransmitter regulation, while iron supports oxygen delivery to the brain. Low iron can cause brain fog and fatigue, and zinc deficiency has been linked to low mood.

5. Antioxidants

Foods rich in antioxidants, like berries and green vegetables, help fight oxidative stress in the brain. Antioxidants may protect mental sharpness and reduce inflammation.

Best foods for mental wellbeing

Eating a balanced diet with a wide range of nutrients is key. Try these simple ideas:

  • Add leafy greens like spinach to omelettes or smoothies.
  • Enjoy berries as snacks or in yoghurt.
  • Include oily fish such as salmon once or twice a week.
  • Sprinkle pumpkin seeds or almonds on porridge or salads.
  • Cook meals with olive oil instead of butter.
  • Try whole grains like brown rice, oats, or quinoa daily.

Signs of vitamin deficiency that can affect your mental wellbeing

Some of the most common symptoms of nutritional deficiencies include:

  • Low energy or persistent fatigue
  • Difficulty concentrating or memory lapses
  • Feeling low or irritable
  • Pale skin, brittle nails, or hair thinning
  • Increased sensitivity to stress or difficulty coping with everyday demands
  • Unexplained mood swings or lack of motivation

These signs may indicate low levels of vitamins like B12, iron, or magnesium - all of which play a role in supporting brain function and mood regulation.

It’s important to note that symptoms of deficiency can be subtle at first. You might simply feel "not quite yourself" - a bit more tired, a little less sharp, or emotionally flat. Over time, these imbalances can affect your daily life, making work, relationships, and even sleep more difficult.

For example, low iron can lead to tiredness and poor concentration, while a lack of magnesium can affect sleep quality and increase anxiety. B12 and folate deficiencies are often overlooked but can have significant effects on mood, particularly when combined with long-term stress or a restrictive diet.

If you're experiencing any of these issues, testing can provide reassurance or guide you towards changes that could make a big difference.

How at-home health testing can support mental wellness

Understanding your body’s nutritional status is a key part of supporting mental wellbeing. Many people live with nutrient imbalances without realising it. At-home blood testing makes it easier than ever to get clear answers.

MyHealthChecked's Vitamins & Minerals Profile Blood Test checks essential nutrients that influence your energy, focus, and mood, including vitamin B12, folate, magnesium, and iron. Meanwhile, MyHealthChecked's General Health Blood Test offers a more comprehensive overview of your wellbeing, looking at liver and kidney function, inflammation levels, and several key nutritional markers that may impact your mental clarity. These at-home tests are convenient, private, and easy to complete from the comfort of home. Once your sample is analysed by a lab, you receive a personalised report with clear insights into which nutrients you may be lacking. The report includes tailored recommendations to help you take action- whether through diet, supplements, or small lifestyle changes - so you can feel more energised, focused, and emotionally balanced.

Whether you're struggling with brain fog, feeling tired all the time, or simply want to optimise your wellbeing, these tests can give you the insights you need to take control of your health and make informed choices.

In summary

Food is more than fuel - it's one of the most powerful tools you have for supporting mental wellness. By making small, informed changes to your diet and understanding what your body needs, you can improve energy, clarity, and emotional balance.

If you're not quite sure where to begin, checking your nutritional status can be a helpful first step. MyHealthChecked's Vitamins & Minerals Profile Blood Test and General Health Blood Test are simple, accessible options to help you understand whether your body is getting the nutrients it needs. With this knowledge, you can make confident decisions about your food, supplements, and overall wellbeing.

Reviewed by Dr Gavin Ralston


References

1. Sarris J, et al. Nutritional medicine as mainstream in psychiatry. The Lancet Psychiatry. 2015; 2(3):271-274. Available from: https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(14)00051-0/fulltext

2. Jacka FN, et al. Food and your mood: nutritional psychiatry. The Lancet Psychiatry. 2015; 2(3):271-274. Available from: https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(15)00241-2/fulltext

3. Grosso G, Pajak A, Marventano S, Castellano S, Galvano F, Bucolo C, et al. Role of omega-3 fatty acids in the treatment of depressive disorders: a comprehensive meta-analysis of randomized clinical trials. PLoS One. 2014;9(5):e96905. Available from: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0096905

4. Jacka FN. Nutritional Psychiatry: Where to Next? EBioMedicine. 2017;17:24–29. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5360575

5. Adan RAH, van der Beek EM, Buitelaar JK, Cryan JF, Hebebrand J, Higgs S, et al. Nutritional psychiatry: Towards improving mental health by what you eat. European Neuropsychopharmacology. 2019;29(12):1321–1332. Available from: https://www.sciencedirect.com/science/article/pii/S0924977X19317237

6. Morris, M. C., Tangney, C. C., Wang, Y., Sacks, F. M., Barnes, L. L., Bennett, D. A., & Aggarwal, N. T. (2015). MIND diet associated with reduced incidence of Alzheimer's disease. Alzheimer's & Dementia, 11(9), 1007–1014. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4532650/