Healthy Diet, Healthy Mind: How Your Diet Can Support Your Mental Health

If you struggle with depression or anxiety, you've likely tried out multiple approaches to feel better—therapy, medication, exercise, maybe even mindfulness. But are you aware of the link between nutrition and mental health?  Growing evidence points to dietary patterns and even specific nutrients as foundations of mental wellbeing. If you already are struggling with lack of motivation or fatigue, it can feel overwhelming to consider changing what you eat. But the truth is, small shifts in your diet have the potential to make a significant difference in how you feel.  Read on to learn more specifics about how diet is an important part of brain function and mental health.

What Does the Science Say?

It’s easy to feel skeptical about the idea that food can affect your mood.  However, an increasing number of scientific studies show that there’s a true connection between diet and mental health.  Over the past decade, clinical trials have started to take this observed connection to the next level, suggesting a clear effect of dietary pattern on mental health. Let's take a quick look:

• The Supporting the Modification of lifestyle in Lowered Emotional States (SMILES) trial was one of the first gold-standard, randomized controlled trials (RCTs) to provide evidence that dietary changes can improve symptoms of depression. Participants received support through nutritional counseling and other educational resources. This study showed that following a Mediterranean-style diet is an effective adjunct to behavioral therapy or pharmaceutical treatment, improving symptoms of depression after 12 weeks.(1)

  
  

• The Healthy Eating for LiFe with a MEDiterranean-style diet (HELFIMED) Trial is another important RCT that studied the effects of a Mediterranean diet with fish oil supplement on depressive symptoms. The results showed people with depression experienced improvement in symptoms after six months. The addition of omega-3 fatty acids, known for their anti-inflammatory properties, made a noticeable difference in anxiety and depression scores.(2)

  
  

• The Prevencion con Dieta Mediterranea (PREDIMED) Trial focused primarily on cardiovascular health, but there’s a well-known correlation between cardiovascular disease (CVD) and depression. This study found that, in addition to benefits for cardiovascular health, a Mediterranean diet that included nuts showed improved mental health, especially significant in those with Type 2 Diabetes. The diet’s inclusion of healthy fats, fiber, and antioxidants appear to support both brain and heart health.(3)

  
  

Takeaway: These studies point to a consistent pattern. A diet rich in a variety of minimally processed, anti-inflammatory foods can improve mood, support brain function, and reduce symptoms of depression and anxiety.

What Makes a Diet "Healthy" for Mental Health?

You’ve probably heard a lot about the Mediterranean diet, and there’s good reason.  This dietary pattern is well-researched, with a lot of evidence pointing to a reduced risk of chronic diseases in those who adopt it.  It’s rich in plant foods (vegetables, fruits, legumes, nuts/seeds, olives, whole grains), with a focus on extra virgin olive oil as a primary fat source, with moderate intake of fish and poultry, and a reduced intake of red meat, processed meat and confections. 

To benefit from this brain-supportive diet, here are some of the keys that you can start to include:

• Anti-inflammatory nutrients: Chronic inflammation has been linked to chronic diseases in general, and depression and anxiety are no exception.(4,5) Foods like leafy greens, berries, cacao, fatty fish, and olive oil can help reduce inflammation and support brain health.(2,5)

  
  

• Vitamins and minerals: Nutrients like B vitamins, magnesium, zinc, iron, and vitamin D are all essential for brain function.  Furthermore, antioxidant nutrients, like vitamin C, vitamin E, and selenium can help protect your brain from oxidative stress which is also implicated in depression.(5)  Most of these can be consumed in a varied, Mediterranean-style diet.  Work with your healthcare provider to determine if supplementation might be appropriate for you.

  
  

• Polyphenols: These colorful compounds found in a variety of richly hued plant foods have strong anti-inflammatory and antioxidant properties. Foods like green tea, turmeric, dark chocolate, nuts, seeds, berries, leafy greens, extra virgin olive oil, and legumes are just some of the deeply pigmented foods that have anti-inflammatory power.  Eat the rainbow to get plenty of pigmented powerhouses and support your brain function and mood.(5,6)

  
  

• Omega-3 fatty acids: Found in fatty fish, like salmon and mackerel, omega-3s are essential for brain structure and function. They’ve been shown to reduce symptoms of depression and anxiety, likely by reducing inflammation and supporting brain cell health.(7,8)  Eating 2-3 servings of these per week is one characteristic of the Mediterranean diet.  If you need higher dosing or just don’t like fish, a supplement may be helpful.  Consult with your healthcare provider to determine if you might benefit from a supplement.

  
  

• Prebiotic and Probiotic foods: Supporting your gut health through fiber-rich and fermented foods has potential in supporting your mood.  The gut microbiota (beneficial microbes that live in your GI tract) is proposed to impact brain health and mood depending on the balance of different species.  Foods that are high in pre-biotic fibers and polyphenols (colorful plant foods like legumes, vegetables, nuts, seeds, fruits, whole grains) provide food for the microbes that are associated with improved mood.  A healthy gut microbiome produces short-chain fatty acids and neurotransmitters like serotonin, which can improve anxious and depressive symptoms.(5)

  
  

• Quality Protein, Healthy Fats, & Complex Carbs: Foods rich in protein provide the amino acids your brain needs to produce neurotransmitters, such as serotonin and dopamine, which are critical for mood regulation. Healthy fats like olive oil and avocados, along with complex carbohydrates like quinoa, oats, and sweet potatoes, provide your brain with sustained energy to help maintain focus, mood, and energy levels throughout the day.

Small but Impactful Actions

If you’re feeling overwhelmed at this point, take a deep breath.  You don’t need to overhaul your entire diet overnight. In fact, in my experience, that’s a great way to give up before you even start.  Instead, small, sustainable changes add up over time, leading to significant improvements in how you feel.

Start with a few manageable steps:

• Add a serving of leafy greens or other vegetables to one meal each day.

• Swap a highly-processed snack (like chips) for a handful of pistachios and an apple.

• Try a new recipe for an omega-3-rich fish, like salmon. 

• Reduce your intake of sugar-sweetened beverages.  Try an herbal tea or mint-infused water in its place.

  
  

Over time, these changes can help improve your mood, reduce anxiety, and give you more energy.  Remember that no single meal will make or break you.  If you have an off day, or even week, you can always bring yourself back to habits that will support your health.  

What’s next?

Not sure where to start? I’m here to help!  Everyone’s body and brain are different, which is why a personalized nutrition plan can be so powerful. Improving your mental health is a journey, and food can be a valuable part of that. If you’re ready to explore the nutrition strategies that can support your mental health, I’d love to help guide you on the path to feeling better. Reach out today to get started.

References

1.      Jacka, F. N. et al. A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Med. 15, 1–13 (2017).

2.      Parletta, N. et al. A Mediterranean-style dietary intervention supplemented with fish oil improves diet quality and mental health in people with depression: A randomized controlled trial (HELFIMED). Nutr. Neurosci. 22, 474–487 (2019).

3.      Sánchez-Villegas, A. et al. Mediterranean dietary pattern and depression: The PREDIMED randomized trial. BMC Med. 11, 1–12 (2013).

4.      Orsolini, L., Pompili, S., Valenta, S. T., Salvi, V. & Volpe, U. C-Reactive Protein as a Biomarker for Major Depressive Disorder? Int. J. Mol. Sci. 23, 1616 (2022).

5.      Marx, W. et al. Diet and depression: exploring the biological mechanisms of action. Mol. Psychiatry 26, 134–150 (2021).

6.      Gomez-Pinilla, F. & Nguyen, T. T. J. Natural mood foods: The actions of polyphenols against psychiatric and cognitive disorders. Nutr. Neurosci. 15, 127 (2012).

7.      Mocking, R. J. T. et al. Meta-analysis and meta-regression of omega-3 polyunsaturated fatty acid supplementation for major depressive disorder. Transl. Psychiatry 2016 63 6, e756–e756 (2016).

8.      Bafkar, N., Zeraattalab-Motlagh, S., Jayedi, A. & Shab-Bidar, S. Efficacy and safety of omega-3 fatty acids supplementation for anxiety symptoms: a systematic review and dose-response meta-analysis of randomized controlled trials. BMC Psychiatry 24, 1–11 (2024).