Boosting Mental Health Through Proper Nutrition
- allysdietetics
- Aug 1
- 3 min read
When I first started exploring the connection between what we eat and how we feel, I was surprised by how powerful nutrition can be for mental wellness. How you think and feel is directly affected by what you eat. With the right food you can boost your IQ, manage stress, improve your mood, support emotional balance and even sharpen your memory. Let’s dive into how proper nutrition can support your mental health and what practical steps you can take today.
Understanding Nutrition for Mental Wellness
Nutrition for mental wellness is about more than just eating “healthy” foods. It’s about making sure that you have an adequate intake of specific nutrients that support brain functions, with a focus on reducing inflammation in the body.
Here are some key nutrients to focus on for mental wellness:
Omega-3 fatty acids: Found in oily fish, flaxseeds, and walnuts. These have shown specific benefit in reducing inflammation.
Inflammation can upset the delicate balance of neurotransmitters in the brain, like serotonin and dopamine, which are essential for mood regulation. By reducing inflammation, we can assist in restoring this balance and potentially ease symptoms of depression and anxiety.
B vitamins: Present in leafy greens, legumes, eggs, and whole grains.
Deficiency of any of the B vitamins will rapidly affect how you think and feel. B vitamins are water-soluble so they rapidly pass out of the body. Therefore you need a regular supply throughout the day. B vitamin deficiency is linked to fatigue (mental and physical), poor concentration, cognitive decline, poor memory, depression and poor stress tolerance.
Amino acids: Protein foods such as meat, chicken, fish, eggs, dairy, nuts and seeds, legumes and lentils.
Amino acids are needed to create our neurotransmitters including serotonin (our feel good hormone), melatonin (our sleep/wake cycle regulator), GABA (our anti-anxiety neurotransmitter) and adrenalin and dopamine (our motivation neurotransmitters). A deficiency of amino acids may lead to feelings of depression, anxiety and poor sleep.
Calcium and Magnesium: Found in dairy products, fish with edible bones, nuts, seeds, and dark leafy greens.
These minerals help to relax nerve and muscle cells, so a deficiency of either of these causes nervousness, irritability and even aggression. These nutrients also assist with sleep.
Eating a balanced diet rich in these nutrients can support overall mental health. I advise against taking supplements of these nutrients unless a qualified healthcare professional has recommended them to you.
How to Incorporate Nutrition for Mental Wellness Into Your Daily Life
Making changes to your diet can feel overwhelming, but small, consistent steps make a big difference. Here’s how I recommend starting:
Add more whole foods: Swap processed snacks for fresh fruits, vegetables, dairy, nuts and seeds.
Include a palm-sized portion of protein with every meal: Think dairy, eggs, beans, lean meats, or tofu.
Choose wholegrain carbohydrates: Think brown rice, quinoa, multigrain bread and oats.
Remember, it’s not about perfection. The goal is to build a sustainable, nourishing eating pattern that supports your mental wellness over time.
For additional information to support your mental health, you may like to read some of my other blogs on this topic:
If you would like some additional support, book an introductory phone call today.
