9 Food That Nourish Your Brain & Boost Your Mood
Simple, nutrient-rich foods to support brain health and emotional well-being.
Last week, I talked about the foods that can worsen feelings of depression. This week is the good news.
While there are many causes of depression, one thing that consistently rings true: Lowering inflammation can help to boost your mood and support mental health. Thankfully, there are many foods that support the reduction of inflammation in the brain.
These 9 foods have the strongest overall rationale for an anti-inflammatory, brain-supportive diet:
Fatty fish – Salmon, sardines, mackerel and anchovies provide EPA and DHA omega-3s, which support brain health and help regulate inflammatory pathways.
Extra-virgin olive oil – Rich in polyphenols and monounsaturated fat. A Mediterranean-style diet using EVOO is associated with better mental-health outcomes.
Berries – Blueberries, strawberries and blackberries provide anthocyanins and other polyphenols that help combat oxidative stress and inflammation.
Leafy greens – Spinach, kale, arugula and Swiss chard provide folate, magnesium, carotenoids and polyphenols important for brain function.
Walnuts – One of the best plant sources of ALA omega-3s, plus polyphenols and magnesium.
Avocado – Provides monounsaturated fat, fiber, magnesium and folate—nutrients involved in brain and nervous-system function.
Fermented foods – Sauerkraut, kimchi, kefir and unsweetened yogurt can support the gut microbiome, which communicates with the brain through the gut-brain axis.
Beans & lentils – High in fiber, polyphenols, folate and magnesium. Their ability to support a healthier gut microbiome also makes them valuable for brain health.
Turmeric/curcumin – Curcumin has anti-inflammatory properties and is a particularly good addition to meals when combined with black pepper and a fat source to improve absorption.
My go-to recommendation is always to gradually add these to your life. Shifts in diet made gradually are easier to make part of your routine and lifestyle. For certain foods, like ferments and beans, these both can cause serious gastric distress if eaten too often or in large servings.
When I worked at one of my internships, they made fresh ferments in the kitchen. They tasted so good! I would make the mistake of eating a large serving with my lunch. Soon-after my belly would swell up and I would be uncomfortable for hours. Use caution with these two foods.
If your mood, energy, and mental health feel off, don't overlook what's on your plate.
The foods you eat every day can either fuel inflammation or give your body and brain the nutrients they need to function at their best.
If you'd like personal guidance on building an anti-inflammatory plan that works for your life, I'd love to talk. Book your free Discovery Call and let's figure out what REAL FOOD can do for you.
