The Healthy Brain Diet — 5 Foods to Boost Mental Health

The connection between your diet and mental health is stronger than you might think. What you eat can influence your mood, sharpen your memory, and even boost your brain function. 

At Owl & Eagle Health and Wellness our team takes food to the next level by incorporating nutrition into your psychiatric treatment plan. If you’re interested in nutritional psychiatry, we encourage you to visit us here in Golden and Denver, Colorado.

In the meantime, read on as our team shares five foods you can start eating today that boost your mental health.

1. Fatty fish

Cold water fatty fish — a group of fish that include salmon, mackerel, and sardines — are packed with omega-3 fatty acids. Omega-3s improve the communication between your brain cells, support mood regulation, and help reduce depression symptoms.

Choose wild-caught when possible. Meal ideas include:

• Grilled salmon with green beans
• Salmon loaf (use the canned salmon with the bones for added calcium and vitamin D serving)
• Fried mackerel sandwiches 
• Sardines pitas with green goddess dressing

What if you don’t love fish? Researchers studied omega-3 fatty acid supplementation — in light of growing vegetarianism  — and found that supplementation also helped reduce the severity of depression symptoms.

2. Dark leafy greens

Spinach, kale, rainbow chard, and other dark leafy greens are rich in folate, vitamin K, and antioxidants that protect your brain from oxidative stress. These nutrients support memory and concentration. In other words, they help you stay mentally agile. 

Dark leafy greens help with anxiety management thanks to their high magnesium content.

Try adding a handful of greens to smoothies, scrambled eggs, or stir-fries for a daily mental health boost. You can also swap out iceberg lettuce for one of these more nutrient-dense greens for your salads.

3. Berries

If you’re not eating the recommended two servings of fruit each day, you may want to start. Eating more than 1.49 cups of fruit per day has a big impact on your mental health. It reduces your risk of depression, improves your mood, reduces mood swings, and reduces irritability.

While the study included several types of fruit (melon, citrus fruits, and berries), you should consider adding the most nutrient-dense fruit of all: berries. Blueberries, strawberries, and blackberries are loaded with antioxidants and phytochemicals that reduce inflammation and improve brain plasticity. 

If you find gooseberries at your grocery store, grab them. One cup of gooseberries contains 42 milligrams of vitamin C. This is particularly helpful if you’re trying to combat a vitamin C deficiency — a deficiency disease linked to scurvy, depression, and cognitive impairment.

You can eat fresh berries, stir frozen berries into oatmeal, or toss a handful on your salad.

4. Nuts and seeds

Walnuts, almonds, flaxseeds, and chia seeds should be part of your brain-healthy diet. They provide vitamin E, magnesium, and omega-3 fatty acids — all of which are known to protect brain cells and promote stress reduction. 

A small handful of nuts or seeds makes for an easy, nutrient-dense snack that supports both your brain and body. You can also use walnuts to make homemade pesto, sprinkle chia seeds into oatmeal, or add nuts to your salads.

5. Whole grains

Whole grains are healthier for you because they contain the whole grain, not just parts of it. Eating whole grains is good for your brain because they provide your brain with a steady supply of energy through complex carbohydrates. Your brain then receives glucose — its primary source of energy.

Whole grains also help stabilize blood sugar levels, which promotes focus and mood. 

Quinoa, oats, and brown rice are good sources of grains. Avoid (or at least limit) refined grains, which include processed snacks, white pasta, white bread, and white rice.

How to get started

Thinking about dietary changes can be overwhelming, but you don’t need to overhaul everything on day one. Even one small step is a step in the right direction.

For example, you might swap out a favorite processed snack for a handful of nuts, or you might add an extra serving of greens to your dinner. Over time, these small changes can make a big impact on your mental and physical wellness.

How we can help

The best part of eating foods to support your brain? You’re not alone on this journey. Our board-certified psychiatric nurse practitioners here at Owl & Eagle Health and Wellness can help you include the right dietary changes in your psychiatric treatment plan. 

This includes:

• Nutritional counseling for what foods to eat and what foods to avoid
• Supplements 
• Vitamins
• Pre- and probiotics 

To learn more about how food can support your brain health, schedule an appointment online at the Owl & Eagle Health and Wellness location closest to you: Golden or Denver, Colorado.  Or, simply call our friendly office staff at 303-736-9697.