Five superfoods perfect for boosting your mental health

We all know a nutritious and  balanced diet is important for our physical health, but not everyone realizes how much it affects our mental health too. What you eat day in and day out can be the difference between being totally stressed out or having a clear head to handle life’s challenges— so here are five superfoods that can help improve your mental health.

Eating the right foods can improve all manner of mental health challenges, from easing anxiety to aiding people through an addiction detox and there are certain foods, which we often categorise as “super foods” that are especially good for our brain and cognitive functioning.

So, as winter arrives and we all start worrying and feeling down a little more, here are five ingredients or “superfoods” you should add to your diet to maintain optimal mental health.

Fatty Fish

Salmon, mackerel, sardines and other fatty fish are really good for adding to a diet, with many experts recommending people eat fish twice per week. That’s because fatty fish are rich in omega-3 fatty acids, essential for brain health.

Omega-3s are so good for us, especially EPA and DHA, which reduce inflammation in the brain and support the structure of brain cells. This significantly improves cognitive function and emotional regulation, two important aspects of managing mental health.

Studies have shown that those who consume higher levels of omega-3s suffer less from depression and anxiety, with the essential fats also believed to boost serotonin levels, a neurotransmitter that is linked to feelings of wellbeing and happiness.

For those that are vegan or don’t like fish, the likes of chia seeds, walnuts and flaxseeds are a good alternative.

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Dark Leafy Greens

Our parents always told us to eat our greens, and even as adults we shouldn’t be ignoring that. The likes of spinach, kale and Swiss chard are jam-packed with nutrients that can improve mental wellbeing. This includes magnesium, vitamins C and K and folate. The former especially plays a big part in brain function and mood regulation, with deficiencies of it being linked to fatigue, as well as anxiety and depression.

Folate is important for producing serotonin and dopamine, the body’s feel good neurotransmitters, while dark leafy greens also are full of antioxidants which reduce oxidative stress and inflammation, which have a negative impact on our brain’s health.

Berries

Berries, particularly blueberries, strawberries, and blackberries, are packed with antioxidants, which help protect the brain from oxidative stress and inflammation. This is crucial for maintaining cognitive function and reducing the risk of mental health disorders like depression and anxiety.

Berries are rich in flavonoids, which have been shown to improve communication between brain cells and boost memory. A study published in the Journal of Nutritional Biochemistry found that regular consumption of blueberries helped to improve brain function and memory in older adults.

Additionally, the vitamin C found in berries plays a role in regulating cortisol, a hormone released in response to stress. Eating a variety of berries regularly can therefore support both cognitive function and stress management, making them a powerful superfood for mental health.

Nuts and Seeds

Nuts and seeds are another excellent source of brain-boosting nutrients. Walnuts, in particular, are rich in omega-3 fatty acids, which, as mentioned earlier, are vital for brain health and emotional well-being. Almonds are packed with vitamin E, which has been shown to slow cognitive decline and protect brain cells from oxidative damage.

Chia seeds and flaxseeds are also excellent sources of omega-3s, especially for those following a plant-based diet. In addition to healthy fats, nuts and seeds are rich in magnesium, a mineral known to reduce stress and anxiety levels. Including a handful of nuts or seeds in your daily diet can provide a nutritious boost for your brain and mental health. You can add them to your breakfast bircher muesli bowl or bake them into delicious nutty granola bars.

Photo by Raspopova Marina on Unsplash

Dark Chocolate

Good news for chocolate lovers—dark chocolate is not only delicious but also beneficial for mental health. Dark chocolate contains flavonoids, caffeine, and theobromine, all of which can enhance brain function and improve mood. The flavonoids in dark chocolate are known to increase blood flow to the brain, improving cognitive function and reducing mental fatigue.

Dark chocolate also stimulates the production of endorphins, chemicals in the brain that promote a sense of well-being and reduce stress. Additionally, it increases serotonin levels, which can improve mood and provide a natural lift in times of stress or low mood. However, it’s important to choose dark chocolate with a high cocoa content (70% or higher) to maximise these benefits, and consume it in moderation, as it is still high in calories and sugar.

You can use dark chocolate in a variety of recipes like these homemade Pistachio and Candied Ginger Chocolate bBrs or these Almond, Tahini and Dark Chocolate No Bake Energy Balls.