nutrients for mental health
The food and nutrients we eat are essential for our physical health and mental well-being. Research has established a clear link between an insufficient diet and the exacerbation of various mood disorders, including anxiety and depression.
Consuming an unbalanced diet that lacks essential nutrients can lead to a decline in overall mental health, making it harder to cope with everyday stresses and increasing the likelihood of experiencing negative emotions.
On the other hand, a well-balanced diet filled with nutrient-rich foods has been established to positively impact mental well-being, promoting greater resilience, improved mood, and enhanced cognitive function.
Your Extraordinary Brain
Your brain is an incredible organ that commands task-evoked reactions, senses, movement, emotions, language, communication, thinking and memory.
As we age, neuronal degeneration (nerve cell damage) can occur and affect different brain areas, leading to movement, memory, and cognitive problems.
Your brain has incredibly high metabolic and nutrient requirements, using up about 20% of your daily caloric intake (roughly 400 calories). It comprises 60% fat and contains high cholesterol concentrations and polyunsaturated fatty acids (PUFAs) such as Omega-3s.
Several dietary choices protect the health of your brain as they are neuroprotective (protect the central nervous system), have positive effects on neuroplasticity (a process that involves structural and functional changes to the brain) and reduce chronic inflammation, which has a harmful impact on the health and function of the brain.
Neuroplasticity is the ability of the networks within the brain to change
their connections and behaviours in response to new information,
sensory stimulation, development, damage, or dysfunction.
Diets higher in plant foods, such as vegetables, fruits, legumes, whole grains, and lean proteins, including fish, are associated with a reduced risk of depression. Whilst diets higher in processed food and sugary products are associated with an increased risk of depression.
The production of neurotransmitters that influence your mood, including serotonin, norepinephrine and dopamine, depend on the diet providing adequate building blocks of amino acids, folate and B vitamins.
Other nutrients such as magnesium, zinc and omega-3 are also crucial for mental health
The B vitamins comprise of eight water-soluble vitamins, B1, B2, B3, B5, B6, B9 (folate) and B12.
Folate (B9) is one of the B vitamins vital for healthy growth and development.
It is found naturally in many foods. It’s a water-soluble vitamin with many essential functions in your body. In particular, it supports healthy cell division and promotes proper fetal growth and development to reduce the risk of neural tube defects. (Folic acid is the form found in fortified food and supplements).
- Legumes are rich in folate and many other nutrients.
- Asparagus is high in fibre and contains a good amount of folate, about 134 mcg in a 1/2 cup serving.
- Eggs are a great way to boost your intake of several essential nutrients; one large egg contains around 22 mcg.
- Leafy greens are high in many nutrients, including folate, with one cup of raw spinach providing 58 mcg.
- Citrus fruit is packed with Vitamin C, and one large orange contains 55 mcg of folate.
- Nuts and seeds supply a good amount of folate in each serving; 28 grams of walnuts contains 24 mcg of folate.
- Beef liver is one of the most concentrated sources of folate available; 85 grams contains a huge 212 mcg and good levels of vitamin A, B12, and copper.
Amino acids are classified into essential and non-essential and are the building blocks of proteins for your body.
Whilst protein from animal sources provides all the essential amino acids, many plant-based protein foods also provide a source of amino acids.
Protein Rich Food Sources;
- Quinoa is one of the most nutritious grains, providing all nine essential amino acids and a good fibre source.
- Eggs are an excellent source of protein and contain all the essential amino acids.
- Turkey contains high amounts of tryptophan, an amino acid that the body uses to make the B vitamin niacin. Tryptophan is also essential in the production of serotonin which affects your mood and can induce feelings of happiness and relaxation.
- Cottage cheese contains significant amounts of several amino acids, including threonine and tryptophan. 100 g of cottage cheese provides approximately 25% of your daily protein intake.
- Mushrooms contain 17 amino acids, including all the essential amino acids.
- Fish provides a good source of essential amino acids and other vital micronutrients.
- Salmon is high in amino acids and omega-3 essential fatty acids necessary for brain health.
- Legumes are a great source of high-quality protein. 20 -45% of the protein from legumes is rich in the amino acid lysine.
- Peas and beans contain 17-20% high-quality protein, while lupins and soybeans contain 38-45%.
Zinc is one of the most important trace minerals. Zinc deficiency has been connected to depression and anxiety symptoms.
Rich food sources of zinc include; oysters, grass-fed beef, liver, lamb, hemp seeds, pumpkin seeds, cashew nuts, sunflower seeds, lentils, turkey breast, eggs, sardines and shiitake mushrooms.
Zinc is one of the most important trace minerals. Zinc deficiency has been connected to depression and anxiety symptoms.
Rich food sources of zinc include; oysters, grass-fed beef, liver, lamb, hemp seeds, pumpkin seeds, cashew nuts, sunflower seeds, lentils, turkey breast, eggs, sardines and shiitake mushrooms.
Magnesium plays a crucial role in transmitting messages between your brain and body. It acts as a gatekeeper for the N-methyl-D-aspartame (NMDA) receptors on your nerve cells, supporting brain development, memory, and learning.
Low magnesium levels can overstimulate NMDA receptors, causing nerve cell damage and brain damage.
Foods rich in magnesium are almonds, bananas, cashews, Brazil nuts, chicken liver, cocoa, cod, eggs, kelp, legumes, parsley, red meat, sesame seeds, spinach, sunflower seeds, tahini, turkey, walnuts, whole grains, and yeast.
Healthy fats are critical for brain health. Fish and seafood are among the most nutrient-dense foods you can eat for brain health as they are a rich source of omega-3 fatty acids. Healthy fats are unsaturated, and the best choice for a nutritious diet, whilst unhealthy fats are hydrogenated oils or trans-fats.
Oils such as polyunsaturated vegetable oils (canola oil, sunflower oil, sesame oil) are not recommended when cooking as the oils can become unstable under high heat (becoming a trans-fat). This changes the oil’s molecular structure and has been connected to many disease processes, including cardiovascular disease, cancer, diabetes, obesity and allergies.
When cooking at higher temperatures, the best oils include extra virgin olive oil, coconut, avocado and grass-fed ghee.
Inflammation plays a crucial role in linking diet and mental health. Neuroinflammation affects mental health, and processed foods high in sugar cause inflammation. In contrast, whole foods, including fresh fruits and vegetables, reduce inflammation.
Depressive symptoms have been correlated to the intake of food and beverages with added sugars. Processed foods are not sources of the nutrients crucial for brain health. As such, consuming a wholefood diet with a low sugar intake may be associated with better psychological health.
Inflammation is your body’s response to attempt to heal itself from toxins, infections, and injuries and often causes swelling. We tend to ignore early warning signs, such as fatigue, mouth sores, chest pain, abdominal pain, fever, rashes, joint pain; however, over time, that can lead to a breakdown in your immune system that will damage the very cells you rely on to keep you mobile and energised.
If left untreated, over time, inflammation becomes chronic and can develop into heart disease, obesity, diabetes, dementia, or even cancer. And if those conditions are common in your family’s genetic history, then your risk is even higher.
It is essential to make sure you are eating a balanced diet to help prevent chronic inflammation. Incorporating healthy fats, proteins, vegetables, fruits, whole grains, calcium-rich foods, and movement in your day-to-day regime is key to fighting inflammation.
It is essential to make sure you are eating a balanced diet to help prevent chronic inflammation. Incorporating healthy fats, proteins, vegetables, fruits, whole grains, calcium-rich foods, and movement in your day-to-day regime is key to fighting inflammation.
REFERENCES
Grajek M, Krupa-Kotara K, Białek-Dratwa A, Sobczyk K, Grot M, Kowalski O, Staśkiewicz W. Nutrition and mental health: A review of current knowledge about the impact of diet on mental health. Front Nutr. 2022 Aug 22;9:943998. doi: 10.3389/fnut.2022.943998. PMID: 36071944; PMCID: PMC9441951.
Muscaritoli, Maurizio. (2021). The Impact of Nutrients on Mental Health and Well-Being: Insights From the Literature. Frontiers in Nutrition. 8. 656290. 10.3389/fnut.2021.656290.
Copyright © Samantha Lluisé of Lotus Womens Health 2026
Your best brain health starts with the right support. Book a consult with me today and let’s build a personalised treatment plan together — one that combines the latest in nutrition, lifestyle medicine, and herbal therapies to help you thrive from the inside out.
About the Author
Sam Lluisé, BHSc Naturopath, Metabolic Balance Practitioner, and founder of Lotus Women’s Health supports women to move through hormonal transitions with clarity, confidence, and a renewed sense of self.
With a focus on menopause, mental wellness, chronic pain, and supporting women post-cancer, her approach integrates modern functional testing with traditional naturopathic wisdom, offering personalised herbal and nutritional protocols that honour both science and the individual.
Sam’s philosophy is simple. Your body is always communicating, and when you learn to listen, healing becomes possible. Working alongside you to restore balance, rebuild energy, and help you feel at home in your body again, creating a foundation for long-term vitality and wellbeing.
Medical review: This article reflects current naturopathic approaches and is based on the author’s clinical experience and training.
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