Nutrition and Mental Health

There are many factors which affect mental health including nutrition, potential brain chemical imbalances, hormones, digestive system function, genetics, past history, substance use, lifestyle, environmental and occupational factors and social relationships. Here I am focussing on some nutritional factors which are worth considering for a more optimal state of mental health. These suggestions may not apply to everyone including those with allergies, intolerances or who are vegetarian or vegan.

Eating lean healthy protein with each meal is important as it contains the amino acids needed for our neurotransmitters which help to keep our mood balanced and feeling elevated, calm and alert (mentalhealth.org, 2022). Also ensuring that you’re not skipping meals and having a snack when hungry will help to maintain steady blood sugar levels and a stable mood (nutritionaustralia.org, 2025). Healthy snack ideas include a piece of fruit and a handful of nuts, carrot, celery or cucumber with humus. Also eating moderate amounts of complex carbohydrates with a low glycaemic index such as legumes, nuts and seeds, non-starchy vegetables, wholegrains and fruit in smaller quantities, will also help to maintain steady blood sugar levels and therefore a balanced mood (Paxton, 2015).

Having oily fish two to three times a week, which are a source of omega 3 fats, a healthy polyunsaturated fat, which are not only beneficial for heart health but also brain health and our mood (nutritionaustralia.org, 2025). Studies have shown that depression is lower in countries where there is higher fish consumption (nutritionaustralia.org, 2025). Omega 3 oils can also be found from plant sources such as chia seeds, flaxseeds and walnuts (Kouris-Blazos, 2011). The amount of omega 3 from plant sources is in lower amounts compared to that from seafood, however for vegans or vegetarians, plant sources are still a good option.

Fermented foods such as yoghurt, sauerkraut, kimchi, tempeh, and kombucha can help to increase healthy gut bacteria, and consumption of fruit and vegetables are prebiotics which help to feed healthy gut bacteria can all contribute towards a healthier microbiome, therefore supporting a stronger immune system, the absorption of micronutrients in the small intestine and the production of neurotransmitters including serotonin and dopamine.

With busier lives and the consumption of more processed foods, people aren’t having enough of the micronutrients needed for healthy mood and brain function including b vitamins, magnesium and zinc (Grajek et al, 2022). Zinc containing foods include oysters, scallops, amaranth seeds, cashews, legumes, all bran, red rice, pumpkin, sunflower and chia seeds (Kouris-Blazos, 2012). Foods which are a good source of magnesium include amaranth seeds, pumpkin seeds, dark chocolate, all bran, oat bran, wholemeal bread, quinoa, tofu, brown rice, dark leafy greens, cashews, almonds and chickpeas (Kouris-Blazos, 2012). Vitamin B12 which aids in maintaining a healthy nervous system can be found in sources such as liver, seafood, yoghurt, milk, cottage cheese and eggs (Kouris-Blazos), 2012).

Regular exercise and good quality sleep are also important for mental health. If you would like some individualized and holistic advice on dietary and lifestyle modifications to improve your mental health, feel free to make a booking for an appointment.

References

Grajek, M, Krupta-Kotara, K, Biatec-Dratwa, A, Sobczyk, K, Grot, M, Kowalski, O, Staskiewicz, W. (2022). Nutrition and Mental Health: A Review of Current Knowledge about the Impact of Diet on Mental Health. Frontiers in Nutrition, 1-14, doi: 10.3389/fnut.2022.943998

Kouris-Blazos, A, (2012). Food Sources of Nutrients, A Ready Reckoner of Macronutrients, Micronutrients and Phytonutrients, Elselvier.

Mentalhealth.org.uk, (2022, January 25). Diet and Mental Health. Mental Health Foundation. https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/diet-and-mental-health

Nutritionaustralia.org, (2025, February 15). Nutrition and Mood what’s the Connection? https://nutritionaustralia.org/division/nsw/nutrition-and-mood-whats-the-connection/

Paxton, F. (2015). Carbohydrates Available and Unavailable. Foundations of Naturopathic Nutrition, (p. 67). Routledge.