Good Foods for Mental Wellness

May 2025

Karen Ensle EdD, RDN, FAND, CFCS
Rutgers Cooperative Extension of Union County

Did you know the foods you eat everyday impacts how you feel and your mental wellness? Research shows how our dietary intake influences our mood, stress levels, and our risk of developing depression and anxiety. One way that food affects our mental health is through the gut-brain connection. The gut contains a network of neurons that communicate with the brain. The gut is also filled with lots of microorganisms which help to regulate our moods and mental wellness.

A healthy balance of gut bacteria is linked to improved mental health and diets rich in fiber, fermented foods and prebiotics promote beneficial bacteria and help to maintain a balanced gut microbiome. Diets that include processed foods, sugars and unhealthy fats can disrupt the gut biome which leads to an imbalance associated with depression and anxiety. So, which nutrients boost your mental health?

1. B-vitamins: B vitamins boost the production of neurotransmitters such as serotonin and dopamine, which regulate our moods and emotions. Foods high in omega-3s include salmon, oysters, flaxseed, chia seeds, walnuts and soybeans.
2. Vitamin D: Low levels of vitamin D are associated with depression and mood disorders. Make sure you are eating fatty fish, egg yolks, fortified milk and yogurt along with getting in the sunshine when possible.
3. Magnesium: Found in foods like leafy greens, salmon, tofu, cashews, beans and whole grains. This mineral helps to regulate stress hormones, reduce anxiety and improve sleep quality.
4. Fiber: Foods with fiber promote digestion and elimination. They also slow the uptake of glucose slowly which prevents spikes and crashes. High fiber foods include whole grains, leafy greens and beans.
5. Omega-3 fatty acids: Omega 3s reduce inflammation and improve the communication between the brain cells which may lower the risk for depression and anxiety. Foods that are good food sources include fatty fish, oysters, flaxseed, chia seeds, walnuts and soybeans.

Sticking to a well-balanced diet that includes a wide variety of nutrient dense whole foods is ideal for optimal brain function. Remember to avoid too many processed foods which often lead to mood swings, irritability and fatigue. Maintain a regular eating pattern and do not skip meals. You want to maintain your energy levels throughout the day which improves your mental clarity and emotional stability. Make sure you take daily steps to add a variety of colorful plant foods to your meals that will promote your overall health. Healthy food choices on a regular basis is your key to boosting your mental health.