The best foods to boost mental health, backed by science
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Food matters, but it’s one tool in the toolbox. Therapy, sleep, movement, and connection? Still must-haves. No shame…just more support.
—Lisa Jones, MA, RDN, LDN, FAND
"An apple a day keeps the doctor away." Sure, but have you considered this sentiment might refer, not just to PCPs, but to mental health practitioners as well?
According to a study in the journal Nutrients, eating more fruits and vegetables “may promote higher levels of optimism and self-efficacy,” reduce psychological distress, and protect against depressive symptoms. []
These positive mental health impacts are also connected to consuming more specific subgroups of fruits and vegetables, such as berries, citrus fruits, and leafy greens.
Related: New study shows Mediterranean diet may help prevent depressionThe best foods for mental health
Melanie Murphy Richter, MS, RDN, a registered dietitian who runs the private practice Wholistic Ritual, explains that some of these fruits and vegetables, including berries and leafy greens, contain polyphenols, which are known to “reduce neuroinflammation, support neurotransmitter synthesis, and feed beneficial gut bacteria—all of which are crucial for emotional regulation and cognitive function.”
Consequently, encouraging your patients to increase the amount of polyphenols in their diet could help them support both their body and their mind.
Some foods with polyphenols that may benefit your patients’ mental health include:
Dark-colored berries
Leafy greens
Legumes
Nuts
Seeds
Olive oil
Fermented foods like sauerkraut may also benefit a person’s mood, as these foods provide helpful bacteria that can support the gut microbiome—a site where more than 90% of serotonin is synthesized, according to studies. []Omega-3–rich foods like salmon and walnuts may provide mental health benefits by fighting inflammation.
The above foods are essentially “brain BFFs,” says Lisa Jones, MA, RDN, LDN, FAND, a dietitian based in Philadelphia. They help “calm inflammation and help your brain run like a well-oiled machine.”
Related: How to cope with feelings of depression and burnoutAn important caveat
At the same time, Richter says it’s possible—and common, even—to eat a perceivably mental-health-friendly diet and still feel sad or depressed. She adds that she likes to remind people this is “not a sign of failure.”
“Sometimes what looks like a ‘healthy’ diet on paper is missing key elements your unique body needs,” Richter explains. “It could be too low in calories, too restrictive, too raw, or just not bioavailable based on your gut’s current state.”
For patients struggling to understand why their diet isn’t supporting their mood, it may also be helpful to remind them that they only have so much control over their body’s chemical makeup—and that other supports exist if they want to pursue them.
“Food matters, but it’s one tool in the toolbox,” Jones says. “Therapy, sleep, movement, and connection? Still must-haves. No shame…just more support.”