Eating when you’ve got the blues, are stuck in a rut, or are feeling anxious can easily conjure images of comfort foods—like bowls of mac-n-cheese or plates of french fries. In recent years, studies have focused on the connection between diet and mental health and have found quite a different picture. Below are ways to eat to cultivate mental well-being, for both cognitive and emotional health:

  • Magnesium helps regulate the release of stress hormones like cortisol, to allow the nervous system to shift into a “rest and digest” state. A lack of magnesium is connected to brain fog, depression, and heightened levels of anxiety. Magnesium, however, is prone to being diminished when foods are processed or refined. It is also the first to be excreted by the body when we are stressed. Plant-based sources of magnesium are almonds, cashews, berries, bananas, figs, avocados, lentil beans, and dark leafy greens.
  • Remaining even-keeled and holding a positive outlook are linked to the presence of nutrients the brain uses to generate neurotransmitters, such as serotonin and dopamine, which regulate our emotions. Specifically, serotonin helps you experience a sense of well-being and the ability to focus. When serotonin is low, there is a greater tendency to feel depressed. Vitamin B and amino acids are the building blocks or precursors to these neurotransmitters. Plant-based sources include chickpeas, brown rice, spinach, kale, peas, brussels sprouts, broccoli, asparagus, spinach, tofu, walnuts, and sunflower seeds.
  • Another key neurotransmitter is GABA which inhibits overthinking and an overactive mind. While it is made in the brain, it is also produced in the gut. Fermented foods such as sauerkraut, miso, tempeh, and kimchi create the gut conditions for GABA to be generated, while foods high in glutamic acid like brown rice, spinach, walnuts, broccoli, and bananas help GABA to be generated in the brain.
  • Premature aging and cancer are associated with inflammation, and so is depression.  Antioxidants counter inflammation by protecting tissues from being damaged. Foods rich in antioxidants include berries, citrus fruits, artichokes, cabbage, squash, pumpkin, collard greens, kale, sweet potatoes, spinach, broccoli, and carrots. Dark chocolate, especially if you can move to one sweetened with the herb stevia, also gets a nod in this category. Similarly, essential fatty acids are the precursors to what allows the body to resolve inflammation. Several plant-based foods abundant in essential fatty acids include walnuts, flaxseeds, edamame, kidney beans, chia seeds, seaweed, and algae.

The good news: Eating for heart and physical health is also the pathway to eating for the brain and mental well-being. The great news: Knowing that you can affect your mood, your ability to focus, and your general outlook with the foods you eat might just inspire you to eat for happiness and fulfillment.

Join us for Refilling the Well:  A Program for Workplace Mental Well-Being, March 28-May 16th, Live and On-Demand, For Organizations and Individuals