Step into a healthy mind and body with these 11 foods.

In order to achieve a healthy mind and body, you need to really pay attention to what you eat. I started uncovering its importance in my 20’s, as my mental health deteriorated (I had a few mental health-related diagnosis) and I noticed when I ate whole foods my mind was clearer, and when I ate fast-food I felt depressed. And the science is catching up.

Just as food fuels the body, it also plays an important role in fuelling the brain; impacting everything from mood regulation to cognitive function. its also important to know that what effects the body also effects the mind, and visa-versa (mind-body connection, anyone?).

As much as it’s important to remove junk food from your daily diet, incorporating certain foods into your diet can have a profound positive impact.

Achieve a healthy mind and body by understanding gut-brain connection

The gut and brain are closely connected through what is known as the gut-brain axis. This communication network links emotional and cognitive centres of the brain with the digestive tract. The gut is also home to trillions of microorganisms that produce neurotransmitters like serotonin, which regulate mood, anxiety, and happiness (in fact, most of your serotonin is made in the gut – and this is the neurotransmitter most often implicated in depression). 

A healthy gut, therefore, is key to mental health, and certain foods can help nurture this gut-brain relationship, and a healthy mind and body can be achieved by focussing on this piece.

Top Foods to eat for Mental and Emotional Wellbeing (and why they’re so good!)

FATTY FISH

Fatty fish like salmon, sardines, and mackerel (gross, haha) are rich in omega-3 fatty acids, particularly EPA and DHA. These essential fats are critical for brain health, reducing inflammation, and supporting the production of mood-regulating neurotransmitters like serotonin.

Studies show that people who consume higher levels of omega-3s are less likely to experience depression and anxiety. In fact, it has a beneficial effect on the entire nervous system, so it carries on through other body systems as well. 

DARK CHOCOLATE

Dark chocolate not only satisfies a sweet tooth but also boosts mood. It contains compounds like caffeine, theobromine, and N-acylethanolamine, which enhance brain function and mood. Additionally, dark chocolate is rich in antioxidants that help reduce inflammation in the brain. For best results, opt for dark chocolate with at least 70% cocoa content.

I include 15-20 gms/day on each of my clients meal plans, and they always tell me how it’s lowered their chocolate cravings – bonus!

FERMENTED FOODS

Foods like yogurt, kefir, sauerkraut, kimchi, and kombucha are rich in probiotics, the good bacteria that support gut health. Since the gut plays a significant role in producing serotonin, a neurotransmitter linked to happiness, maintaining a healthy gut flora is essential for a stable mood. Fermented foods promote a healthy microbiome, which can lead to better mental health and reduced symptoms of depression.

Quick note; When including fermented foods for the first time, it’s important to have just a small amount per day to check tolerance. In clients with high histamine or histamine clearing issues, including fermented foods can flare up symptoms. So, always start slow. 

LEAFY GREENS

Spinach, kale, Swiss chard, and other leafy greens are packed with nutrients like folate, magnesium, and fibre that contribute to brain health. Magnesium helps regulate stress and anxiety levels, and most of us are stressed out in this day and age (take inflation, for example, and keep in mind stressors include past hurts that have not been processed!)

Folate is essential for the production of dopamine, a neurotransmitter responsible for pleasure and motivation. It’s our reward neurotransmitter, and in those with ADHD, dopamine is quite low. It’s important to note too, that with many individuals it is essential to acquire folate naturally, as a gene mutation can interact with folic acid (the synthetic form added to processed foods), so it’s important we all acquire it naturally. 

GRASS FED BEEF

This form of beef contains B vitamins and omega 4 fatty acids which are essential for brain and nervous system health. Yes, it’s worth the extra money and no, you don’t want to buy the ‘lean’ or low-fat version!

BERRIES

Blueberries, strawberries, and raspberries are not only delicious but also rich in antioxidants like flavonoids, which have been shown to have antidepressant properties. These antioxidants reduce inflammation and oxidative stress in the brain, both of which are linked to depression. Including berries in your diet can support brain function and protect against mood disorders. In order to make the most out of this superfood, buy them organic, as the pesticide can interfere with the fruits growth and need for high antioxidant content.  

NUTS & SEEDS

Walnuts, almonds, chia seeds, and flaxseeds are great sources of healthy fats, protein, and fibre, which help regulate blood sugar and energy levels throughout the day. Walnuts, in particular, are rich in omega-3 fatty acids, while flaxseeds and chia seeds contain alpha-linolenic acid (ALA), which supports brain health. These foods also provide magnesium, which can help alleviate anxiety and stress. Soaking nuts and seeds can help with absorption, but it’s not super important. 

WHOLE GRAINS

Whole grains like oats, quinoa, and brown rice provide a steady release of glucose, the brain’s primary source of energy. Unlike refined carbohydrates, which can cause mood swings, whole grains stabilise blood sugar levels and promote sustained energy. Whole grains also contain fibre, which supports gut health, further enhancing mood regulation. Buying whole grains organic is a great idea too (where possible). 

BANANAS

Bananas are an amazing source of vitamin B6, which helps in the production of neurotransmitters like serotonin and dopamine. The natural sugars in bananas, combined with fibre, provide a slow release of energy, helping to stabilise mood. They also contain potassium and magnesium, which reduce stress and improve mental health and clarity. I like to include ½ banana in breakfast when I write my clients meal plans, to ensure daily needs are met. 

TURMERIC

This golden spice contains curcumin, a super powerful anti-inflammatory compound that can cross the blood-brain barrier. Curcumin increases levels of brain-derived neurotrophic factor (BDNF), a protein that promotes the survival and growth of neurons, improving mood and reducing symptoms of depression (so it absolutely contributes to a healthy mind and body!)

EGGS

Eggs are a great source of several nutrients linked to brain health, including vitamin D, B12, choline, and selenium. Choline, in particular, is vital for producing acetylcholine, a neurotransmitter involved in memory and mood regulation. Eggs are also a complete source of protein, helping to stabilise energy levels and support mental well-being, and without spiking blood sugar.

Lastly, how does hydration impact mental and emotional wellbeing?

In addition to eating mood-boosting foods, staying hydrated is crucial for a healthy mind and body. Dehydration can lead to fatigue, difficulty concentrating, and irritability. Drinking enough water throughout the day helps maintain optimal brain function and keeps mood swings at bay.

So, that’s it! The food we eat has a direct impact on how we feel mentally and emotionally. Incorporating a variety of nutrient-dense, whole foods like fatty fish, leafy greens, nuts, and fermented foods can boost mood, reduce symptoms of depression and anxiety, improve our mental health and emotional wellbeing. 

While diet alone may not cure mental health conditions, it can be a powerful tool in maintaining a positive outlook and balanced emotional health.

Hope that has offered some valuable insight and has you well on your way to a healthy mind and body!

Jen x