Nutrition
March 5, 2023
TLDR: Top 10 Brain-Boosting Foods for Mental Health
This article highlights 10 foods that can significantly benefit brain health and mood:
Brazil nuts (high in selenium)
Walnuts (rich in omega-3 fatty acids)
Pumpkin seeds (high in magnesium)
Fermented foods like kimchi and kefir (probiotics)
Nutritional yeast (B-vitamins)
Shiitake mushrooms (vitamin D)
Kiwi (vitamin C)
Seaweed (fiber)
Cacao (zinc)
Oysters (iron)
Key takeaways:
Each food may be linked to specific mental health benefits
The article provides easy ways to incorporate these foods into your diet
Eating these foods can support brain health without strict dieting
Wise Mind Nutrition emphasizes a food-positive approach to improving mental well-being through nutrition. Ready to boost your mood with delicious, brain-friendly foods?
[Read full article for scientific references and specific serving suggestions for each food]
Wise Mind Nutrition’s Best 10 Foods for Brain Health and Your Mood
While I am not a fan of over-sensationalizing specific foods and do not endorse the concept of “superfoods” there are some foods that are super for mental health. In this article, I provide an example (and citation of research) of why there are particularly helpful foods for brain health, a healthy gut, and offer one way to incorporate it into your diet.
1) Brazil Nuts
Aside from being delicious, Brazil nuts contain the highest amount of Selenium of all foods on the planet. High selenium intake is associated with a lower prevalence of depression in several studies [1,2].
How to eat: I recommend a handful of Brazil nuts as a snack before bed or throw them into your favorite smoothie.
2) Walnuts
Walnuts are a great food for brain health and they even look like a human brain! Walnuts contain high amounts of omega-3 fatty acids relative to other nuts. Deficiencies in omega-3 have been linked to aggressive behaviors, impulsivity, and attention deficit hyperactivity disorder (ADHD) [3,4].
How to eat: My favorite way to eat walnuts is in oatmeal or with Greek yogurt.
3) Pumpkin Seeds
Sometimes referred to as pepitas, these contain high amounts of magnesium, among other nutrients. A recent systematic review indicated that magnesium could be beneficial for a wide range of mental disorders [5].
How to eat: Pumpkin seeds are excellent to sprinkle on top of a salad.
4) Fermented Foods Such as Kimchi and Kefir
These foods contain potent probiotic bacteria. Yes, you can get probiotics from food. Make sure your fermented vegetables are raw (not pasteurized) because the heat can kill beneficial microbes. Cross-sectional studies have indicated that probiotic food consumption might have beneficial effects on depression, particularly in men [6].
How to eat: Put a little bit of kimchi on the dinner plate and pour kefir (fermented milk) over frozen cherries for dessert!
5) Nutritional Yeast
This is more like a seasoning that is very flavorful but it is high in B-vitamins, particularly B12, which is important for plant-based eaters. A recent systematic review and meta-analysis concluded that B-vitamins may provide benefits in healthy and at-risk populations for stress [7].
How to eat: Sprinkle nutritional yeast into popcorn and mix with some pumpkin seeds.
6) Shitake Mushrooms
These flavorful fungi have so many culinary applications and can also contain Vitamin D. Yes certain mushrooms have vitamin D, depending on how they were grown. According to a recent meta-analysis, vitamin D favorably impacted depression ratings among those with major depression [8].
How to eat: Brush with avocado oil and put these on the grill just until they soften up!
7) Kiwi
Kiwi has become one of my favorite fruits since I learned about the gut health benefits of eating the skin. Don’t forget to eat the skin! Kiwi is high in vitamin C, among other nutrients. Cross-sectional data suggests that high vitamin C status may be associated with an improved overall mood in young adult males [9].
How to eat: Eat the kiwi like an apple but don’t forget the paper towel to catch the flying juices.
8) Seaweed
Most people outside of Japan don’t get enough of this marine food. Seaweed has a lot of fiber, particularly soluble fiber. A recent study showed that higher intakes of seaweed fiber were associated with a lower likelihood of depression [10].
How to eat: Purchase prepared seaweed salad and put a small portion on your dinner plate or bowl, right next to the kimchi!
9) Cacao
Cacao is a fruit and the fermented seeds are used to produce chocolate, which contains zinc, among other nutrients. A small study found that zinc therapy may play a role in improved anxiety symptoms [11].
How to eat: To get the benefits, you want to eat the actual raw cacao, either in powder or in nibs. Sprinkle it everywhere, particularly on coconut yogurt with pomegranate!
10) Oysters
These are a real treat, but did you know that oysters contain iron? Adults with iron deficiency anemia have an increased risk of psychiatric disorders, after adjusting for confounders [12].
How to eat: Eat these cold with a little lemon and a dash of hot sauce.
What are Your Favorite Foods for Brain Health?
Do you have a favorite brain-boosting food? Have you started your “nutrition for mental” journey yet? Wise Mind Nutrition is here to support you in eating food for mood and brain health without going on a diet!
References
1. Almeida TLF de, Petarli GB, Cattafesta M, Zandonade E, Bezerra OM de PA, Tristão KG, et al. Association of Selenium Intake and Development of Depression in Brazilian Farmers. Frontiers Nutrition. 2021;8:671377.
2. Conner TS, Richardson AC, Miller JC. Optimal Serum Selenium Concentrations Are Associated with Lower Depressive Symptoms and Negative Mood among Young Adults. J Nutrition. 2015;145(1):59–65.
3. Meyer BJ, Byrne MK, Collier C, Parletta N, Crawford D, Winberg PC, et al. Baseline omega-3 index correlates with aggressive and attention deficit disorder behaviours in adult prisoners. Plos One. 2015;10(3):e0120220.
4. Bozzatello P, Brignolo E, Grandi ED, Bellino S. Supplementation with Omega-3 Fatty Acids in Psychiatric Disorders: A Review of Literature Data. J Clin Medicine. 2016;5(8):67.
5. Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P. The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review. Nutrients. 2020;12(6):1661.
6. Kim CS, Shin DM. Probiotic food consumption is associated with lower severity and prevalence of depression: A nationwide cross-sectional study. Nutrition. 2019;63:169–74.
7. Young LM, Pipingas A, White DJ, Gauci S, Scholey A. A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and ‘At-Risk’ Individuals. Nutrients. 2019;11(9):2232.
8. Vellekkatt F, Menon V. Efficacy of vitamin D supplementation in major depression: A meta-analysis of randomized controlled trials. J Postgrad Med. 2019;65(2):74–80.
9. Pullar JM, Carr AC, Bozonet SM, Vissers MCM. High Vitamin C Status Is Associated with Elevated Mood in Male Tertiary Students. Antioxidants. 2018;7(7):91.
10. Kim CS, Byeon S, Shin DM. Sources of Dietary Fiber Are Differently Associated with Prevalence of Depression. Nutrients. 2020;12(9):2813.
11. Russo AJ. Decreased Zinc and Increased Copper in Individuals with Anxiety. Nutrition Metabolic Insights. 2011;4:NMI.S6349.
12. Lee HS, Chao HH, Huang WT, Chen SCC, Yang HY. Psychiatric disorders risk in patients with iron deficiency anemia and association with iron supplementation medications: a nationwide database analysis. Bmc Psychiatry. 2020;20(1):216.
