The Top 10 Foods to Support Your Mental Health

There are far more than just 10 foods that support mental health. However, the list below highlights some of the best options to get you started. If you’re looking to improve your diet and boost your mental well-being, these foods can serve as an excellent foundation.

Mental health challenges are common, and their impact can be seen on both local and national scales. For more insights into the state of mental health in Philadelphia, check out our blog on Philadelphia Mental Health Statistics.

Blueberries

Researchers have found that blueberries may delay the effects of aging on the brain and slow the development of neurocognitive disorders such as Alzheimer’s disease and Parkinson’s disease. Studies have also demonstrated that blueberries can promote increased learning capacity and better memory in children. 

Experts believe that blueberries’ mental health benefits may be related in part to their ability to enhance neural connectivity and stimulate the growth of nerve cells.

Chia seeds

Chia seeds are rich in several nutrients that can have a positive effect on brain health, including omega-3 fatty acids. Omega-3 fatty acids are commonly found in fish, which we will discuss later in this list. These essential fats can cross the blood-brain barrier and may stimulate the production of mood-related neurotransmitters, such as dopamine and serotonin.

Several studies suggest that omega-3 fatty acids may be particularly beneficial for people who have an elevated risk of depression.

Dark chocolate

Ever wonder why Willy Wonka was always in such a good mood? It may be that he stayed away from the everlasting gobstoppers and instead satisfied his candy cravings with dark chocolate.

Studies involving dark chocolate suggest that this food may increase feelings of calmness and contentedness while decreasing a person’s risk of depressive symptoms. Also, a January 2022 study in The Journal of Nutritional Biochemistry reported that daily intake of some forms of dark chocolate may boost mood by altering levels of gut bacteria.

Leafy Greens

Yes, this is a category, not a single food. But the mental health benefits of eating green leafy vegetables seem to be significant enough to warrant category-wide recognition in this list.

A January 2018 study in the journal Neurology found that incorporating green leafy veggies such as spinach, kale, and lettuce in your diet can slow age-related cognitive decline. 

“The rate of decline among those who consumed one to two servings per day was the equivalent of being 11 years younger compared with those who rarely or never consumed green leafy vegetables,” the authors of that study wrote.

Also, a 2020 study indicated that green leafy vegetables, berries, and citrus may contribute to greater optimism, better self-efficacy, and a lower risk of depression symptoms.

Experts have hypothesized that these positive effects may be related to high levels of nutrients such as folate, phylloquinone, nitrate, α-tocopherol, kaempferol, and lutein.

Salmon

According to a meta-analysis from China that was first published in 2015, a diet that is high in salmon and other fatty fish may be able to reduce depression symptoms. The team that made this determination analyzed 26 previously published studies that involved more than 150,000 participants.

Salmon is rich in omega-3 fatty acids, vitamin D, and vitamin B-12. Salmon contains two important omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These nutrients are especially beneficial for minimizing depression, improving memory, and enhancing cognitive and mental health. However, the human body cannot produce EPA or DHA on its own. This means people must obtain these essential fatty acids through their diet.

Other types of fatty fish that may offer mental health benefits include herring, mackerel, and tuna.

Tomatoes

A cross-sectional study involving 986 Japanese participants ages 70 and above found that a tomato-rich diet was “independently related to lower prevalence of depressive symptoms.” 

The study found a significant difference among participants based on tomato consumption. Those who ate tomatoes two to six times per week were far less likely to report mild or severe depressive symptoms. In contrast, participants who ate tomatoes only once a week or less had a higher prevalence of depressive symptoms.

Experts believe that the mood-enhancing properties of tomatoes may be due to the presence of lycopene, which is a powerful antioxidant, as well as folic acid and several vitamins.

While certain foods like tomatoes can help reduce the risk of depressive symptoms, it’s essential to understand how depression can affect daily life. Learn more about the experience of depression in our blog, What Does Depression Feel Like?.

Turmeric

Turmeric is an orange- or yellow-colored spice that comes from a plant in the ginger family. It has been used for many purposes – including as a food ingredient and medicine – for thousands of years in some parts of the world. Most curries include significant amounts of turmeric.

Studies suggest that turmeric may alleviate symptoms of depression and anxiety. This appears to be due to the presence of curcumin, a nutrient in turmeric, which has powerful anti-inflammatory and antioxidant properties. In addition to being added to food, turmeric is also sold as a dietary supplement, often in pill or capsule form.

Walnuts

As is the case with several other entries in this list of top 10 foods for mental health, walnuts are rich in omega-3 fatty acids.  

A small study involving Australian college students found that 16 weeks of supplemental walnut consumption led to diminished stress levels, fewer depression symptoms, enhanced sleep, and improved overall mental health.

The Australian researchers also found that daily walnut consumption led to decreases in alpha-amylase, an enzyme that can be a biomarker for stress, depression, and posttraumatic stress disorder (PTSD). 

Whole grains

As we did with leafy greens earlier in this list of the top 10 foods for mental health, we’re using this entry to promote an entire category. Whole grains can be found in many products, including whole grain bread, whole wheat, brown rice, oatmeal, and popcorn.

The evidence is inconsistent, but several studies suggest that whole grains can promote a range of beneficial mental and psychological outcomes, including improved cognition, elevated mood, and decreased symptoms of both anxiety and depression.

Yogurt

Researchers with UVA Health found that they were able to reverse symptoms of depression and anxiety in rodents by feeding them lactobacillus, which is a probiotic bacteria found in yogurt.

Foods like yogurt and walnuts can help reduce stress and promote better mental health. Chronic stress, however, can also lead to physical health concerns like high blood pressure. For more information on how anxiety impacts blood pressure, check out our blog, Can Anxiety Cause High Blood Pressure?.

Researchers at UVA found that higher levels of lactobacillus in the gut led to a reduction of kynurenine. This blood metabolite has been strongly linked to depression.

Ioana Martin, a member of the research team, highlighted the significance of this finding. She described the impact of lactobacillus as ‘the most consistent change we’ve seen across different experiments and different settings.’ Martin added, ‘We see lactobacillus levels correlate directly with the behavior of these mice.’