Healthy Eating
Overview
Eating fresh, nutritious food is essential for both mental and physical health. Growing research indicates that diet can significantly impact mental well-being. Conditions such as anxiety and depression may improve with dietary changes, though nutrition is not a standalone treatment. However, evidence supporting the connection between diet and mental health continues to strengthen.
What we eat influences how we feel, think, and function. Studies show that a balanced diet can support mental well-being, while a poor diet may increase the risk of mental health issues.
Nutrition and mental wellbeing
Brain Chemistry & Mood
Some nutrients, like omega-3 fats, B vitamins, and proteins, help your brain make chemicals that control your mood, like serotonin and dopamine.
Gut-Brain Connection
Eating foods with fiber, probiotics, and prebiotics helps keep your gut healthy. A healthy gut can improve your mental health.
Processed Sugar
Diets high in processed sugars and refined carbohydrates have been linked to an increased risk of depression and anxiety.
Antioxidants
Eating foods like leafy greens, nuts, and berries can help protect the brain. Colourful fruits and vegetables have antioxidants that support brain health and mood.
Nutrients for Mental Health
A healthy diet provides important nutrients that support brain function and mental well-being.
Some key nutrients include:
- B Vitamins (whole grains, eggs, leafy greens)
- Vitamin D (sunlight, fortified foods, fatty fish)
- Magnesium (dark chocolate, nuts, legumes)
- Omega-3 Fatty Acids (fatty fish, flaxseeds, walnuts)
- Probiotics (yogurt, kimchi, sauerkraut)
- Zinc (seeds, shellfish, meat)
Simple ways to support mental wellbeing through diet
Start by focusing on whole foods like fruits, vegetables, whole grains, and lean proteins. Including healthy fats from nuts, seeds, and olive oil can also be beneficial.
It’s natural to enjoy treats and snacks occasionally, but try to limit processed foods, added sugars, and artificial ingredients where possible. Staying hydrated by drinking plenty of water is also important.
If you’re considering significant changes to your diet, seek advice from a nutritionist, dietitian, or your GP. What works for one person may not work for another, so getting personalised guidance can help ensure the best approach for your health.
Additional resources and information
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Nutritional Psychiatry – balancing your brain chemistry with nutrient therapy and improved diet
- The Good Mood Food