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How Nutrition Impacts the Brain and Mental Health
Rachel Krombholz • Oct 15, 2021

Brain function and mental health might not be the first thing you consider when you think about the food and drinks you put into your body, but like an expensive car, our brains requires premium fuel to function at its best. 

To feel more emotionally balanced and foster positivity through our nutritional choices, we need to eat foods that give us energy, elicit joy, and fuel our bodies. Eating high-quality foods that contain vitamins, minerals and antioxidants will nourish the brain, whilst a diet high in processed foods and refined sugars can impair brain function and worsen mental health symptoms.



Below are some foods that have been found to improve brain function and mental health (Adan et al., 2019; Bentson, 2017). 

Green, leafy vegetables such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate and beta-carotene.

These nutrients can slow cognitive decline and keep us sharp. Research also demonstrates that regular consumption of leafy greens is associated with higher positive mood (Brookie, Best & Conner, 2018). 

Nuts (like fatty fish) are high in omega 3 fatty acids

which can improve memory. Research has also shown that consuming nuts (especially walnuts) can improve mood with one study demonstrating that walnut consumers showed lower depression scores (Arab, Guo & Elashoff, 2019). 

Remember to soak nuts in water prior to consumption to remove lectins, which can be harmful. 

Turmeric and its active compound curcumin have strong anti-inflammatory and antioxidant benefits, which help with brain functioning.

Research suggests that turmeric has the ability to relieve anxiety and decrease depressive symptoms (Dutta, Roy & Roy, 2020; Latif et al., 2020). 

Dark chocolate and cocoa powder are packed with brain-boosting compounds, including flavonoids, caffeine and antioxidants.

Studies have found that cocoa ingestion is associated with a reduction in stress (Field et al, 2011) and an improvement in mood (Macht et al, 2006).

Fatty fish such as salmon, trout and sardines are full of omega-3 fatty acids, which are major building blocks of the brain.

Omega-3s also play a powerful role in sharpening memory and improving mood, as well as protecting your brain against decline (Adan et al., 2019).

Berries are rich in antioxidants and anthocyanidins. They also contain fibre, vitamin C and vitamin K.  

These nutrients can improve memory and mood (Brookie, Best & Conner, 2018).

References
Adan, R., van der Beek, E., Buitelaar, J., Cryan, J., Hebebrand, J., Higgs, S., Schellekens, H., & Dickson, L. (2019). Nutritional psychiatry: Towards improving mental health by what you eat. European Neuropsychopharmacology, 29(12), 1321-1332. https://doi.org/10.1016/j.euroneuro.2019.10.011

Arab, L., Guo, R., Elashoff, D. (2019). Lower depression scores among walnut consumers in National Health and Nutrition Examination Survey (NHANES). Nutrients, 11(2), 1-13. https://doi.org/10.3390/nu11020275 

Bentson, H. (2017). Dietary polyunsaturated fatty acids, brain function and mental health. Microbial Ecology in Health and Disease, 28(1), 1-6. https://doi.org/10.1080/16512235.2017.1281916 

Brookie, K., Best, G., & Connor, T. (2018). Intake of raw fruits and vegetables is associated with better mental health than intake of processed fruits and vegetables. Frontiers in Psychology: Eating Behaviours, 9, 1-14. https://doi.org/10.3389/fpsyg.2018.00487

Dutta, S., Roy, S., & Roy, S. (2020). Functional foods for mental health promotion. Journal of Mahatma Gandhi Institute of Medical Sciences, 25(2), 72-79. https://doi.org/10.4103/jmgims.jmgims_15_20 

Field, D., Williams, C., Butler, L. (2011). Consumption of cocoa flavanols results in an acute improvement in visual and cognitive functions. Physiological Behaviour, 103, 255-260. https://doi.org/10.1016/j.physbeh.2011.02.013

Latif, R., Mumtaz, S., Alsheikh, M., Chathoth, S., Naimi, S. (2020). Effects of turmeric on cardiovascular risk Factors, mental health, and serum homocysteine in overweight, obese females. Alternate Therapies in Health and Medicine, 27(1), 114-119. https://pubmed.ncbi.nlm.nih.gov/32088675/ 

Macht, M., Dettmer, D. (2006) Everyday mood and emotions after eating a chocolate bar or an apple. Appetite, 46(3), 332-336. https://doi.org/10.1016/j.appet.2006.01.014

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