Top 10 foods for mental health

The top 10 foods for mental health and the relationship between diet and mental health have garnered significant attention in recent years, with mounting evidence suggesting that nutritional choices profoundly impact psychological well-being. 

Summary

• The gut-brain axis plays a key role in mental health. A balanced gut microbiome—supported by probiotics and fiber-rich foods—can help regulate mood and cognitive function, while an imbalanced one may contribute to anxiety and depression.
• Nutrient-dense foods like fatty fish, leafy greens, berries, and fermented foods provide essential compounds (e.g., omega-3s, B vitamins, antioxidants) that support neurotransmitter function, reduce inflammation, and enhance emotional resilience. Download my free emotional literacy worksheets.
• Eating styles like the Mediterranean or the traditional Japanese diet, which focus on whole, minimally processed foods, are linked to lower risks of depression, anxiety, and ADHD compared to Western diets high in processed foods.
• Therapists can integrate food-mood education into treatment by offering psychoeducation, setting small achievable nutrition goals, and collaborating with dietitians—empowering clients to take a whole-person approach to mental health without overstepping scope.
• Leveraging an EHR like TheraPlatform can help therapists maintain goals and treatment notes.

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As mental health diagnoses such as Attention Deficit Hyperactivity Disorder (ADHD), depression, and anxiety become increasingly prevalent, understanding the role of nutrition offers a complementary approach to traditional therapeutic interventions. 

This article delves into the connection between dietary habits and mental health, highlighting specific nutrients and foods that can support cognitive function and emotional balance.

The gut-brain axis: A bidirectional communication highway

The gut-brain axis is central to the diet-mental health connection, a complex communication network linking the gastrointestinal and central nervous systems. This bidirectional pathway allows the gut and brain to influence each other's functions through neural, hormonal, and immunological signals. 

A balanced gut microbiome, fostered by a nutrient-rich diet, is pivotal in regulating mood and cognitive processes. Conversely, an imbalanced gut flora is associated with mental health disorders such as anxiety and depression.

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Nutrients essential for mental health

Several key nutrients are crucial for maintaining mental health:

• Omega-3 fatty acids: Predominantly found in fatty fish like salmon and mackerel, omega-3s are integral to brain structure and function. They contribute to neurotransmitter synthesis and possess anti-inflammatory properties, which may alleviate symptoms of depression and ADHD.
• B vitamins: Vitamins such as B6, B12, and folate are vital for energy production within brain cells and creating neurotransmitters like serotonin and dopamine, which regulate mood. Deficiencies in these vitamins increase the risk of depression and cognitive decline.
• Magnesium: Known for its calming effects on the nervous system, magnesium helps regulate the body's stress-response system. Adequate intake may reduce anxiety and promote relaxation.
• Antioxidants: Compounds found in colorful fruits and vegetables protect brain cells from oxidative stress associated with depression and anxiety. Regular consumption of antioxidant-rich foods can support overall mental well-being.
• Probiotics: Beneficial bacteria in fermented foods support gut health, influencing mood and cognitive function through the gut-brain axis.

Dietary patterns and mental health

Adopting specific dietary patterns can have a profound impact on mental health:

• Mediterranean Diet: This diet, characterized by high consumption of fruits, vegetables, whole grains, legumes, nuts, seeds, fish, and olive oil, has been associated with a reduced risk of depression and cognitive decline. Its emphasis on antioxidants, anti-inflammatory compounds, and healthy fats supports brain health.
• Traditional diets: Diets like the Japanese and Norwegian, which focus on whole, minimally processed foods, have been linked to better mental health outcomes. These diets emphasize fish, vegetables, legumes, and fermented foods, supporting gut health and providing essential nutrients for brain function.

The impact of diet on ADHD, depression, and anxiety

Research indicates that dietary choices can influence the onset and progression of mental health disorders:

• ADHD: Studies suggest that a "healthy" dietary pattern, rich in vegetables, fruits, seafood, polyunsaturated fatty acids, magnesium, zinc, and phytochemicals, is associated with a significantly reduced risk of ADHD. Conversely, "Western" and "junk food" dietary patterns, high in processed foods and refined sugars, are linked to an elevated risk.
• Depression and anxiety: Diets high in trans fats and processed foods are associated with an increased risk of depression. In contrast, diets rich in omega-3 fatty acids, B vitamins, and antioxidants reduce symptoms of depression and anxiety.

Top 10 foods for mental health (brain-boosting foods)

• Fatty fish: Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, crucial for brain health. Omega-3s contribute to the structure of brain cells and play a role in neurotransmission. Studies suggest that omega-3 supplementation can alleviate symptoms of mood disorders and may be beneficial in managing depression and anxiety.
• Dark chocolate: Dark chocolate contains polyphenols with antioxidant and anti-inflammatory properties. Consumption of dark chocolate may improve mood and cognitive function, potentially due to its influence on serotonin levels.
• Berries: Berries, such as strawberries and blueberries, are high in antioxidants and have been associated with enhanced cognitive performance and memory. Regular consumption protects against age-related cognitive decline and improves mood.
• Nuts and seeds: Nuts and seeds are excellent sources of magnesium, a mineral that regulates the body's stress-response system. Adequate magnesium intake may help reduce anxiety and promote relaxation.
• Whole grains: Whole grains are rich in complex carbohydrates that can influence serotonin production, a neurotransmitter associated with mood regulation. Consuming whole grains may contribute to improved mood and reduced anxiety.
• Fermented foods: Fermented foods like yogurt, kimchi, and sauerkraut contain probiotics that support gut health. Emerging research suggests a link between gut microbiota and mental health, indicating that fermented foods may positively impact mood and cognitive function.
• Leafy greens: Leafy greens like spinach and kale are high in folate, a B vitamin essential for neurotransmitter synthesis. Low folate levels are associated with depression, and adequate intake may support mood regulation.
• Eggs: Eggs are a good source of choline, vital for brain development and function. Choline intake has been linked to improved cognitive performance and may affect mood regulation.
• Turmeric: Turmeric contains curcumin, a compound with anti-inflammatory and antioxidant properties. Some studies suggest that curcumin may help alleviate symptoms of depression by modulating neurotransmitter levels and reducing inflammation.
• Green tea: Green tea is rich in L-theanine, an amino acid that promotes relaxation and reduces stress. L-theanine has been shown to have calming effects and may improve attention in individuals with anxiety.

How to incorporate the top 10 foods for mental health into therapy discussions

Integrating dietary considerations like the top 10 foods for mental health into therapy sessions can empower individuals to take an active role in managing their mental health. Mental health professionals can provide psychoeducation about the impact of nutrition on mood and cognition, encouraging clients to include brain-boosting foods in their diets.

Collaborative goal-setting can involve creating meal plans that include the top 10 foods for mental health or setting simple, achievable food-related intentions that include these supportive nutrients, considering personal preferences, access, and cultural factors.

Additionally, discussing potential barriers to dietary changes and developing problem-solving strategies can enhance adherence and overall well-being.

Even small shifts in eating habits—such as adding leafy greens to one meal per day or swapping sugary snacks for nuts or fruit—can have a meaningful impact over time. 

When therapy includes gentle, nonjudgmental exploration of food choices, clients may feel more empowered and supported rather than shamed or overwhelmed.

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Tips for therapists when discussing the top 10 foods for mental health

• Start with psychoeducation: Briefly explain how the top 10 foods for mental health affect neurotransmitters, inflammation, and energy levels. Normalize the food-mood connection as part of whole-person care.
• Use motivational interviewing: Explore the client's food, energy, and mood ideas. Ask open-ended questions like, "Have you noticed how you feel after certain meals?"
• Integrate into goals: Include nutritional steps within broader treatment goals, such as improving sleep, reducing anxiety, or enhancing focus.
• Stay collaborative and curious: Ask about cultural traditions, food access, allergies, or preferences. Emphasize that there's no one-size-fits-all approach to eating for mental health.
• Offer small, specific steps: Suggest low-effort actions like adding a handful of walnuts to breakfast or drinking water before coffee. Simple wins can build confidence.
• Refer when needed: Know when to consult or collaborate with a registered dietitian, especially for clients with medical conditions or disordered eating histories.
• Validate challenges: Acknowledge that changing food habits is hard, especially under stress or with limited resources. Celebrate effort, not just outcomes.
• Provide handouts or visuals: A basic food-mood chart or a list of supportive foods (like leafy greens, berries, fermented foods, and omega-3s) can make abstract concepts more tangible.

By weaving nutritional awareness about the top 10 foods for mental health into sessions with sensitivity and flexibility, therapists can enhance emotional resilience, self-care, and agency—without stepping outside their professional scope.

The growing evidence linking diet and mental health highlights the critical need to consider nutrition as part of a holistic mental health strategy.

While food alone is not a cure, consistently including nutrient-dense, brain-supportive foods can significantly enhance emotional resilience, cognitive performance, and overall well-being.

For individuals navigating ADHD, depression, or anxiety, even modest dietary changes—when integrated thoughtfully and supportively into treatment—can act as powerful adjuncts to traditional therapies.

Recognizing the gut-brain connection, the role of key nutrients, and the influence of dietary patterns offers clients practical tools to improve their mental health from the inside out.

As awareness grows, mental health professionals have a unique opportunity to normalize and facilitate these conversations in therapy.

We foster symptom reduction, sustainable self-care, autonomy, and a deeper connection to wellness by empowering clients with knowledge, flexibility, and encouragement.

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Resources for mental health therapists

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Free resources for therapists

• Therapy resources and worksheets
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• Ultimate teletherapy ebook
• The Ultimate Insurance Billing Guide for Therapists
• The Ultimate Guide to Starting a Private Therapy Practice
• Mental health credentialing
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• Behavioral Health tools

Free video classes for therapists

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• Free mini video lessons to enhance your private practice
• 9 Admin tasks to automate in your private practice

References 

Harvard Health Publishing. (2018, August 3). Omega-3 fatty acids for mood disorders. Harvard Medical School. https://www.health.harvard.edu/blog/omega-3-fatty-acids-for-mood-disorders-2018080314414

American Psychiatric Association. (n.d.). Dark chocolate offers a variety of benefits. https://www.psychiatry.org/news-room/apa-blogs/dark-chocolate-offers-a-variety-of-benefits

Psychiatrist.com. (2023). Study on strawberries and brain health bears fruit. The Journal of Clinical Psychiatry. https://www.psychiatrist.com/news/study-on-strawberries-and-brain-health-bears-fruit/

Healthdirect Australia. (2021). Can magnesium help to reduce anxiety? https://www.healthdirect.gov.au/blog/can-magnesium-help-to-reduce-anxiety

Sadeghi, A., et al. (2023). The role of whole grains in brain health: A review. Frontiers in Nutrition, 10, Article 10334137.

Medical News Today. (2021). Eating more fermented foods may help improve mental health, gut microbiome. https://www.medicalnewstoday.com/articles/eating-more-fermented-foods-help-improve-mental-health-gut-microbiome

Tamtaji, O. R., et al. (2023). Folate and mental health: A comprehensive review. Nutrients, 15(5), 931.

Zhou, Y., et al. (2023). Choline and cognitive function: A systematic review. Nutrients, 15(3), 456.

Healthline. (2022). Turmeric for depression: Does it really work? https://www.healthline.com/health/depression/turmeric-for-depression

Cleveland Clinic. (2022, November 29). What is L-theanine? https://health.clevelandclinic.org/l-theanine