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Eating for Mental Wellness: Good Mood Foods

Are you looking for natural ways to improve your mood and support mental wellness?

Did you know that what you eat plays a significant role in your emotional well-being? Nutrient-dense, whole foods can help stabilize mood, reduce feelings of anxiety, and support a balanced, healthy mind. By focusing on nourishing foods, you provide your brain and body with the building blocks they need to thrive.

“Nutrition is the most important missing link to mental health in society today,” – Leslie Korn, Nutrition Essentials for Mental Health

By incorporating specific nutrient-rich foods into your diet, you can boost brain health and alleviate symptoms of mood disorders.

“There are a variety of food categories that can aid in your quest for a healthier brain –and remission from depression and anxiety symptoms. Foods from these groups contain the important nutrients you need to feed the good bugs in your gut, reduce inflammation, and put your brain into grow mode – all which can help with depression and anxiety.” – Drew Ramsey, Eat to Beat Depression and Anxiety,

Here are some of the most brain-boosting food groups to consider:

Leafy Greens and Cruciferous Vegetables

Leafy vegetables are some of the most nutrient-dense foods on the planet. Spinach, kale, arugula, watercress, beet greens, collards, and Swiss chard are all excellent choices. Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, and cabbage are also powerful additions to support brain health.

Rainbow Fruits and Veggies

The vibrant colors in fruits and vegetables indicate different families of phytochemicals, which have protective and healing properties. Red/purple fruits, such as berries, are especially nourishing for the brain. They have potent anti-inflammatory, antioxidant, and DNA-enhancing properties that help support cognitive health.

“Carotenoids found in fruits and vegetables, particularly dark leafy greens and red-spectrum produce, are anti-inflammatory and improve cognitive health.” – Leslie Korn, Nutrition Essentials for Mental Health

Colorful produce

Quality-sourced Protein

Protein is a critical building block for brain function. These protein-rich foods are packed with nutrients that are essential for mental well-being:

  • Pastured Eggs: High in nutrients needed for brain cell regeneration and linked to reduced anxiety symptoms.

  • Fish and Seafood: Omega-3-rich foods like anchovies, sardines, oysters, mussels, salmon, and cod are nutrient-dense choices that support brain health.

  • Sustainably Raised Meat: Bison, grass-fed beef, lamb, turkey and chicken are loaded with amino acids, B vitamins, and essential minerals like iron, selenium, and zinc.

Essential Fats for Cognitive Function

Healthy fats are vital for brain function. Omega-3 fatty acids found in foods like avocados, coconut, olives, nuts, and grass-fed butter are essential for cognitive health. These fats also help your body absorb critical vitamins and minerals.

Fermented Foods for Support Gut-Brain Health

Gut health plays a crucial role in mental health. Fermented foods such as kefir, yogurt, miso, sourdough, sauerkraut, kombucha, and kimchi provide beneficial bacteria that support both your gut and brain.

Nuts, Beans and Seeds

Nuts, seeds, and beans are rich in plant-based proteins, healthy fats, fiber, and essential minerals like zinc and iron. These foods provide slow-burning carbs that support long-lasting energy for your brain.Think of nuts and seeds as a condiment; add to overnight oats, salads, grain bowls, curry, and meatloaf.

What to Do?

Choose foods in these categories that you enjoy eating. Experiment and gradually add in those you’re not familiar with. Try new ways of eating foods you may think you don’t like. Here are a couple of ways to are just a few fun ways to add in more of these foods on a regular basis.

Pay attention to what you eat. Keep a food journal for a week and jot down the foods from each category that you every day. How many colors did you get? How many plant foods? Quality protein? This about progress, not perfection. Wherever you are is ok, just build up one food, one day at a time.

Incorporating nutrient-dense whole foods into your daily routine is a powerful way to support your brain, mood, and overall health. By feeding your brain the nutrients it needs to thrive, you’ll be taking essential steps toward managing mood disorders and boosting cognitive function.

References

Ramsey, Drew (2021). Eat to beat depression and anxiety. New York, NY: HarperWave.

Korn, Leslie (2016). Nutrition essentials for mental health. New York, NY: W.W. Norton and Company.

Learn more:

Mood Food: Nutrition for Your Brain – GBC Nutrition

20 Foods to Naturally Increase Your Brain Power – Mind Body Green

Eat to Beat Depression and Anxiety – Drew Ramsey MD

Updated  – original posted August 2021 

Good Mood Leafy Greens: Boost Your Brain Health and Mood Naturally

Did you know that the foods you eat can significantly impact your mood, energy levels, and mental wellness? Whether you’re navigating brain fog, fatigue, mood shifts — or the challenges of perimenopause and menopause — food can make a difference. By nourishing your brain with essential nutrients, you can improve both your mental and physical well-being. Discover the power of leafy greens and how they can

  • boost your mood
  • support mental wellness
  • ease perimenopause/menopause transition
  • enhance brain health for women at every stage of life

Why Leafy Greens Are Key to Mental Health and Mood

Leafy greens are among the most nutrient-dense foods you can eat.  They provide essential vitamins and minerals for overall health, AND they are particularly beneficial for mental wellness and brain health. Rich in B vitamins, antioxidants, and key nutrients, leafy greens support cognitive function, memory, and mood. They also reduce inflammation and oxidative stress that contribute to brain fog, fatigue, and even anxiety.

Regularly eating leafy greens can help your body

  • fight off toxins
  • protect your neurons
  • enhance your body’s immune system

all are critical factors for maintaining mental clarity, emotional stability, and overall wellness.

Top Brain-Boosting Leafy Greens and Their Benefits

Did you know there are at least 18 different varieties of lettuce?

In addition to lettuce, here are some of the most powerful leafy greens you can add to your diet to boost brain health, mood, and mental clarity:

Kale: The Ultimate Cognitive Superfood

Kale is often called a “superfood” for its powerful array of nutrients. It contains

  • 45 different antioxidant flavonoids
  • vitamin A (which can improve learning skills)
  • mood-elevating vitamin C
  • rich in vitamin K, which supports memory and cognitive function as we age.

Studies have shown that including kale in your diet (daily lifestyle) regularly can help prevent cognitive decline. This makes it an essential green for mental wellness.

Swiss Chard: A Memory-Enhancing Powerhouse

Swiss chard is another top green for brain health, packed with vitamin K, which is essential for memory. It’s also loaded with

  • vitamin A – linked with improved learning skills
  • contains B vitamins (folate and B6) that can help keep your brain sharper as you age
  •  minerals iron and zinc that help maintain cognitive function and combat depression

It’s a great choice for those experiencing mental fog or fatigue.

Spinach: A Nutrient-Rich Green for Clarity

Spinach is loaded with folate, a vital B vitamin that plays a crucial role in cognitive function and mood regulation. It also contains antioxidants that protect the brain from oxidative damage, helping to reduce brain fog and support mental clarity. Spinach is also rich in iron, an essential nutrient for brain health that helps prevent cognitive complications.

Cruciferous Vegetables: More Than Just Leafy Greens

Did you know that cruciferous vegetables, which belong to the leafy greens category, are also packed with brain-boosting nutrients? Named for their flower shape, these include broccoli, cabbage, Brussels sprouts, cauliflower, and kale. These vegetables contain potent antioxidant phytochemicals that protect neurons from oxidative damage, making them excellent choices for supporting brain health. Additionally, they are rich in compounds like DIM (diindolylmethane), which help balance hormones—especially important during perimenopause and menopause.

Broccoli: A Brain-Boosting Powerhouse

Broccoli is rich in B vitamins, which are linked with better mental functioning and the prevention of dementia. The antioxidants in broccoli protect the brain from damage, while its high vitamin C content supports overall brain health and mood.

Cauliflower: A Mood-Elevating Superfood

Cauliflower may be a simple vegetable, but it’s packed with vitamin C, which plays a crucial role in protecting the brain and elevating your mood. The vitamin C in cauliflower helps maintain cognitive function and supports the nervous system.

Brussels Sprouts: Nutrient-Packed for Mental Wellness

Brussels sprouts are high in vitamin K, which is vital for memory. They also contain powerful antioxidants that protect your brain from damage. Incorporating Brussels sprouts into your meals helps reduce inflammation, a key factor in mental health issues like depression and anxiety.

How Leafy Greens Support Mental Wellness During Perimenopause and Menopause

Women experiencing perimenopause and menopause face unique challenges, such as hormonal shifts, hot flashes, mood swings, and brain fog. Nutrient dense foods, especially leafy greens, can play a significant role in alleviating these symptoms by supporting hormone balance, reducing inflammation, and promoting mental clarity.

Leafy greens like kale, spinach, and Swiss chard are rich in magnesium and vitamin K, both of which have been shown to reduce the severity of symptoms related to hormonal fluctuations. Cruciferous vegetables like broccoli, cabbage, and Brussels sprouts are especially beneficial due to compounds like DIM (diindolylmethane), which support healthy estrogen metabolism and help balance hormones. Additionally, the anti-inflammatory properties of these greens can help address the brain fog and irritability many women experience during this time.

How to Add More Leafy Greens to Your Diet (Daily Lifestyle)

Leafy greens are incredibly versatile and easy to incorporate into your daily meals. Here are some simple and delicious ways to enjoy them:

  • Salads: Mix up different types of lettuce (romaine, arugula, spinach) for a nutrient-packed salad base.
  • Smoothies: Blend spinach or kale into your favorite smoothies for an easy, nutrient-dense snack.
  • Soups & Stews: Add greens like Swiss chard, collard greens, or kale to your soups and stews.
  • Stir-Fries: Use greens like bok choy, mustard greens, and turnip greens in stir-fries for a quick, healthy meal.
  • Pesto: Blend leafy greens with nuts, olive oil, and garlic for a vibrant pesto sauce to serve over pasta, roasted vegetables, or fish.

Conclusion: Nourish Your Brain, Boost Your Mood

Leafy greens are one of the most powerful foods you can eat to support your brain health and mental wellness. Whether you’re facing the challenges of perimenopause, menopause, or simply looking to improve your cognitive function and mood, incorporating more nutrient-dense leafy greens into your diet can make a world of difference.

Start small—add a handful of spinach to your morning smoothie or toss some kale into your next stir-fry—and watch your energy, focus, and mood improve over time.

Feeling inspired? How will you eat your greens today?

Good Mood Orange Foods

Pumpkin, carrots, sweet potato oh my! Boost your mood, feed your brain. Eat more orange foods, here’s why.

Rich in magnesium essential for mental fitness and brain health
This macromineral is required for the proper function of nerve and brain cells. It’s a vital ingredient for your brain’s chemistry. It directly stimulates brain growth. Magnesium has a role in hundreds of different chemical reactions that occur in a healthy body. Yet, more than fifty percent of people in the U.S. are deficient in magnesium.

[su_expanding_quote_book alignment=”full” source_author=”Drew Ramsey, MD” source_title=”Eat to Beat Depression and Anxiety” full_quote=”I think of it as a way to flow energy from the sun all the way to your brain; it’s the mineral at the center of photosynthesis. Magnesium is one of the very first nutrients shown to help depression. Numerous studies have identified a connection between magnesium deficiency and poor mood.” ” short_quote=”Magnesium is one of the very first nutrients shown to help depression”]

Carotenoids for better cognitive performance and brain health
Carotenoids are deep orange, yellow or red colored compounds plants use as protective mechanisms. They also help plants attract birds and insects for pollination. Higher carotenoid consumption is linked to better cognitive performance and a reduced risk of neurodegenerative diseases like Alzheimer’s and dementia. In your body, carotenoids enhance cell-to-cell communication. and play innumerous functions helping prevent cancer and protecting your skin and eyes from damaging effects of ultraviolet light. More than 600 carotenoids have been identified. Two are particularly potent in antioxidant and anti-inflammatory properties:

  1. Beta-carotene can help repair damaged DNA and prevents the oxidization of cholesterol. This is the type of cholesterol that builds up in blood vessel walls and contributes to the risk of brain strokes and heart attacks. Getting extra beta-carotene in your diet may help to prevent the progression of atherosclerosis, cognitive decline and heart-disease.
  2. Alpha-carotene protects against cancer and is linked to biological aging. As your body ages, it loses its ability to fight the effect of free radicals. Oxidative stress due to free radicals impacts the central nervous system and can lead diseases such as Alzheimer and dementia. The more alpha-carotene you eat, the slower your body shows signs of aging.

High in fiber crucial for a healthy brain
Fiber helps control cholesterol and blood sugar. This can help reduce the amount of artery-clogging plaque in your brain’s blood vessels. High-fiber diets may also lower blood pressure which reduces the risk of brain bleeds.
High fiber intake increases healthy bacteria in your gastrointestinal tract (gut), while decreasing the unhealthy bacteria. Gut health is linked to brain health.

[su_expanding_quote_book alignment=”full” source_author=”Leslie Korn, MD” source_title=”Nutrition Essentials for Mental Health” full_quote=”Fiber has no calories or food energy, yet it is essential to a healthy colon and to mental health. It slows down digestion which also slows the down the absorption of glucose. It provides the soil for the microbiome garden and allows healthy bacteria to grow. ” short_quote=”Fiber provides the soil for the microbiome garden and allows healthy bacteria to grow”]

What to Do?

  1. For one week track many orange foods you eat
  2. Aim to increase by at least 1 -2 each week
  3. Try new/different orange fruits and vegetables. There is a wonderful variety of winter squashes waiting to be discovered!

🍊 🍊 🍊 Fruits 🍊 🍊 🍊
Cantaloupe
Mangos
Oranges
Papaya
Pears
Persimmons

 🥕 🥕 🥕  Vegetables  🥕 🥕 🥕

Carrots
Corn
Onions
Yellow and orange bell peppers
Potatoes
Rutabagas
Sweet potato
Winter squash: pumpkin, butternut squash, delicata, kabocha and spaghetti squash

Nourish your Brain, Boost your Mood: Nutrition for Mental Health

Did you know that food can impact your mood? Our daily food choices play a powerful role in managing stress, brain fog, stubborn mood issues, and even hormonal shifts. Whether you’re juggling the demands of motherhood, work, or dealing with perimenopause or menopause, the foods you eat can make a huge difference in how you feel—both physically and emotionally.

The good news? By choosing the right foods, you can transform how you feel from the inside out.

How Your Food Choices Impact Brain Health & Mood

Your brain is the most complex organ in your body. With tens of billions of neurons and cells, it requires a significant amount of fuel to stay sharp and healthy. In fact, your brain uses about 20% of the nutrients you consume every day. That’s why nourishing your brain with nutrient-dense foods is crucial—not only for mental clarity and focus but also for emotional stability and overall well-being.

When you’re dealing with symptoms like brain fog, low energy, anxiety, or mood swings, your food choices could be contributing to these struggles. Certain foods can support your brain’s health and mood, while others can leave you feeling sluggish, irritable, or foggy. The connection between food and mood is real, and making mindful food choices can help you feel more balanced, energized, and mentally sharp.

Nutrient Deficiencies and Mental Health Challenges

Without the right nutrients, your brain can’t function optimally. Deficiencies in key nutrients like Vitamin B12, folate (Vitamin B9), and zinc are common contributors to mental health symptoms such as:

  • Low mood and irritability
  • Fatigue and brain fog
  • Difficulty concentrating
  • Increased anxiety and stress

These deficiencies can also contribute to more serious cognitive decline and mental health conditions, including depression, ADHD, and even Alzheimer’s and dementia over time.

Food Choices That Boost Mental Clarity & Mood

The good news is that you have the power to choose foods that nourish your brain and support your mental health. By focusing on nutrient-dense foods, you can:

  • Reduce the risk of depression and anxiety
  • Improve mental clarity and cognitive function
  • Support hormonal balance, especially during perimenopause and menopause
  • Help regulate blood sugar for stable energy throughout the day
  • Support gut health, which can directly improve brain health and reduce mood swings

Key Nutrients That Support a Healthy Brain & Body

Choosing nutrient-dense foods for your brain can help protect your cognitive function and improve your emotional well-being. Here are some key nutrients that your brain needs to stay healthy:

Brain Essential Nutrient Benefit
Folate (Vitamin B9) Helps create new cells
Iron Builds hemoglobin, a protein in red blood cells that transports oxygen from your lungs to your brain.
Omega-3 fatty acids Builds and repair brain cells
Magnesium Helps regulate several important neurotransmitters, including those that facilitate mood
Potassium Needed for every electric impulse that travels along a neuron
Selenium Helps create powerful antioxidant in your brain and is necessary for proper functioning of the thyroid gland which is involved in regulating mood, energy, and anxiety
Thiamin (Vitamin B1) Fundamental to your brain health because of its role in energy production
Vitamin A It is linked to neuroplasticity – your brain’s ability to grow and adapt in response to the environment
Vitamin B6 Plays a pivotal role in brain development and function
Vitamin B12 Vital for production of mood-regulating brain chemicals serotonin and dopamine; helps, transmit signals more efficiently and effectively across brain cells
Vitamin C antioxidant that can counteract damage caused by free radicals in your brain cells
Zinc helps to regulate your brain signaling and neuroplasticity

How Holistic Nutrition Can Support Women with Brain & Gut Health Issues

If you’re struggling with brain fog, low energy, or symptoms of hormonal imbalance, your food choices can play a transformative role in helping you feel better. As a functional nutrition therapist, I focus on using food to support your mental health, gut health, and hormone balance. By making specific changes to your food lifestyle, you can:

  • Improve gut-brain communication, which helps reduce symptoms of anxiety, depression, and mood swings
  • Balance blood sugar levels to stabilize energy and avoid the midday crashes
  • Support hormonal balance, easing symptoms of perimenopause and menopause, like irritability and fatigue
  • Improve focus and concentration, whether you’re a busy mom or transitioning through perimenopause or menopause

Always aim to first get your nutrients from whole foods from nature. The power is in the synergy, they way the work together with other nutrients in food, rather than supplements only. Mix and match from your favorite foods in these brain nutrient-rich food categories.

  • Leafy greens and cruciferous
  • Rainbow vegetables and fruits
  • Seafood and fish
  • Beans, nuts and seeds
  • Sustainably sourced meat, poultry, eggs

What will you feed your brain today?

What to Do: Take Action with Nutrient-Dense Meals

Now that you understand the connection between food and mental health, it’s time to start incorporating brain-boosting meals into your routine. Here are some great resources to help you create healthy, nutrient-dense meals:

4 Nutrient Dense Breakfast Casseroles – Color My Food

Sheet pan dinners – Cooking Classy

15 Healthy Buddha Bowls – Fit Food Finds

Mix and Match Stir Fry Recipes – Fannetastic Food

For More Empowerment
Brain Food – Scientific American

Eating with Mental Health in Mind – Mental Health America

Eating for Your Neurotransmitters – Deanna Minich

References
Ramsey, Drew. (2021). Eat to beat depression and anxiety. New York, NY: HarperCollins.

Updated from March 2023 blog