7 foods that can improve your mental health, mood and well-being

Turns out, this food can actually help with depression and anxiety, but be warned, it’s not exactly everyone’s favorite food.

It’s a fact: there are plenty of brain foods that can cheer us up and help keep the blues at bay.

While eating the crusts from my sandwiches certainly didn’t make my hair curl, there are some scientifically proven foods that will help our gray matter and help clear our mental vision.

Experts, researchers and nutritionists have long suspected that what we put into our system not only affects us physically and fuels our day, there is a lot of it in the fridge, pantry, fruit basket and the kitchen. snack box that prove to provide us with control – down to the neck, reducing anxiety and helping us beat depression.

A Harvard Medical School Study recommends treating our brains as we would a Ferrari engine – giving them premium “fuel” – the best foods for the best “nutritional psychiatry”.

“Think about it. Your brain is always ‘on’. It takes care of your thoughts and movements… it works hard,” said medical doctor Eva Selhub.

So it makes sense that the foods we give ourselves to feed the brain are the richest in what that muscle of the mind likes the most, and then cut down on things that do the opposite – less of the things we catch when we do. are in a rough time that we may be reaching too much, such as sugary foods and drinks, excess alcohol, saturated fat in take-out and processed foods.

Instead of eating our unpleasant emotions, let’s turn our positive thoughts to these seven good mood foods.

Fermented foods

If Kombucha is your thing or if the spicy Korean kimchi kick does it for you, then you are on to something good for your thoughts and feelings.

Not a kimchi fan? Try yogurt instead.

Fermented foods and drinks are directly related to our moods and emotions. The probiotics and prebiotics in fermented foods are healthier for our digestive system, which is healthier for our mind.


Oily fish – salmon, trout, shrimp – are high in fatty acid known as DHA and omega 3 acids.

It’s the best of all brain foods, helping our built-in mood modifiers – serotonin and dopamine – reduce anxiety, boost memory, and improve depression.

Dark chocolate

With a 70 percent cocoa content, the substantia nigra is full of polyphenols which improve brain function and also rich in tryptophan which improves mood.

Just 40g of dark chocolate per day can help reduce stress and even scientists don’t know why, but what they do know is it’s in cocoa beans.


The golden spice used in so many Southeast Asian dishes and curries is densely packed with the active ingredient, curcumin.

Easy to add to meals, dishes, and smoothies, it’s a proven winner in helping manage anxiety.

Green tea

There is an amino acid in green tea called theanine which is responsible for the production of the neurotransmitter dopamine, a compound that calms us down.

If you’re still on the hunt for a beer, but with a difference, then maybe going green is the happiest and healthiest option.


A goog or two to start your day could actually be the breakfast of champions, especially if you’re low on vitamin D.

The humble egg is rich in vitamin D, which positively helps depression. Poach, boil or scramble, just try not to fry.

Like oats and avocados, eggs also contain tryptophan, which creates serotonin, which in turn helps mood, sleep, memory, and behavior.

Nuts and seeds

The perfect snack is a small handful of walnuts or cashews (try stepping away from the salty variety and roasting them). Both posted high rates in reduce depression by up to 45 percent in some tests.

Pumpkin seeds – aka pepitas – are also duck nuts because of the amount of potassium they contain. Add them to the mix can help reduce stress, manage blood pressure and – because they are also a good source of zinc – will support healthy brain and nerve development.

Adam MacDougall is the creator of The Man Shake |@ adam_macdougall5

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