Nutrition & Why it Matters in Mental Health

Nutrition plays a critical role in mental health because your brain, like the rest of your body, depends on nutrients to function optimally. The food you eat affects brain structure, neurotransmitter production, inflammation levels, and even gut health — all of which directly influence your mood, cognition, and emotional balance.

For our friends who love the science behind WHY it matters to fuel your body with nutrient dense foods...let's list some of those things to consider. However, if you are one that is like...  "Come on Missy, just tell me what to eat!" ...then scroll down! 

🧠 1. Brain Chemistry Depends on Nutrients
Your brain uses nutrients from food to make neurotransmitters — the chemicals that regulate mood and thinking.
    •    Serotonin (mood, sleep, appetite) needs tryptophan, B vitamins, and magnesium
    •    Dopamine (motivation, reward) needs tyrosine, iron, and B6
    •    GABA (calm, anxiety control) depends on glutamine, B6, and zinc
Poor nutrition = fewer raw materials for these key brain chemicals.

🔋 2. Stable Blood Sugar = Stable Mood
Fluctuations in blood sugar can cause:
    •    Irritability
    •    Anxiety
    •    Fatigue
    •    Brain fog
Eating nutrient-dense, balanced meals stabilizes blood sugar and supports emotional regulation and focus.
QUICK TIP: Eat protein, healthy fats, and fiber every 3–4 hours to avoid crashes that trigger stress. 

🧬 3. Nutrients Regulate Inflammation and Oxidative Stress
Chronic inflammation is now recognized as a risk factor for depression and anxiety.
Anti-inflammatory nutrients like:
    •    Omega-3s
    •    Polyphenols (from berries, leafy greens, spices)
    •    Vitamins C, D, and E
help protect brain cells from damage and reduce neuroinflammation.

🧫 4. Gut Health and the Brain Are Closely Connected
Your gut produces about 90% of serotonin and has a direct line to the brain via the vagus nerve.
Poor diet = gut dysbiosis = more anxiety, depression, and poor memory
Healthy foods like:
    •    Fiber-rich vegetables
    •    Fermented foods (e.g., kimchi, sauerkraut, yogurt)
    •    Prebiotics (garlic, onions, bananas)
promote good bacteria, which help regulate mood and stress resilience.

🧩 5. Micronutrient Deficiencies Are Linked to Mental Illness
Deficiencies in:

1. ~Vitamin D

~Magnesium
~Zinc​

• ~B vitamins (especially B6, B12, and folate) are often found in people with depression, anxiety, or cognitive decline.

Even mild deficiencies can impair neurotransmitter production and brain function.

In Summary:​
Nutrition shapes your brain chemistry, energy balance, inflammation levels, and gut-brain connection — all of which are essential for mental well-being. Eating well isn’t just about physical health; it’s one of the most powerful tools for emotional resilience and cognitive strength.

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What Foods Begin Including Today!  

Knowing that there are things that you can do TODAY, gives hope! Start with what you are putting in your body!
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Here’s a targeted list of mental health-supportive foods, organized by specific mental functions and concerns:

Foods for Reducing Anxiety & Promoting Calm
These support GABA production, magnesium balance, and stress reduction:
    •    Avocados – rich in magnesium and healthy fats
    •    Chamomile tea – naturally calming, mild anxiolytic
    •    Pumpkin seeds – high in magnesium and zinc
    •    Salmon, sardines, walnuts, flaxseeds – omega-3s lower anxiety
    •    Spinach, chard, kale – magnesium-rich leafy greens
    •    Yogurt with live cultures / kefir – gut-brain support via probiotics

😊 Foods to Support a Positive Mood / Combat Depression
These help boost serotonin and dopamine, reduce inflammation, and stabilize mood:
    •    Eggs – rich in B12 and choline (brain + neurotransmitter support)
    •    Turkey, chicken, tofu – good sources of tryptophan (serotonin precursor)
    •    Oats, quinoa, bananas – help steady blood sugar and provide B vitamins
    •    Berries (blueberries, strawberries) – anti-inflammatory and antioxidant-rich
    •    Fermented foods – promote gut health (which affects serotonin levels)
    •    Dark chocolate (70%+ cocoa) – small amounts improve mood and blood flow

🧠 Foods That Boost Focus & Brain Clarity
These support acetylcholine, dopamine, and blood flow to the brain:
    •    Fatty fish (salmon, mackerel) – DHA for brain structure and sharp thinking
    •    Egg yolks – high in choline, essential for focus and memory
    •    Green tea – contains L-theanine + caffeine for calm alertness
    •    Beets – improve blood flow to the brain
    •    Broccoli and Brussels sprouts – high in vitamin K and folate
    •    Nuts (especially walnuts) – antioxidants + omega-3s for memory

🌙 Foods That Promote Better Sleep
These aid in melatonin production and blood sugar regulation:
    •    Tart cherries – natural source of melatonin
    •    Kiwi – shown to improve sleep onset and quality
    •    Almonds – contain magnesium and protein to prevent nighttime dips in blood sugar
    •    Warm milk or chamomile tea – soothing evening beverages
    •    Oats and bananas – mild sources of tryptophan and magnesium

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Mental & Emotional Regulating Snacks! ​

Here are some quick and easy ways to get these nutrients in!

• Hard-boiled eggs + avocado slices
• Apple slices + almond butter
• Greek yogurt + chia seeds + berries
• Hummus + carrots or bell pepper strips
• Trail mix with raw nuts, seeds, dried berries (skip sugary mixes)
• Cottage cheese + cucumber slices or cherry tomatoes
• Oatmeal energy bites (oats, nut butter, flax, honey, dark chocolate chips)
• Turkey/chicken roll-ups, slice of cheese or cucumber
• Smoothie with protein powder, banana, greens, nut butter
• Chia pudding made with coconut milk, topped with fruit
• NingXia Red + boiled egg or mixed nuts

(Ningxia Red is one of the BEST supplements that I can recommend for many reasons...grab this starter kit and just start using 2 ounces per day. If you want a full RESTART, then grab this 14 Day kit!)

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Nutrient Dense Recipe 

​Sweet Potato Pizza

This is a lovely example of how to include some of these key foods into a yummy recipe you will love! Check out the recipe below from our friends at So Fresh N So Green! 
https://sofreshnsogreen.com/recipes/entrees-recipes/sweet-potato-pizza/

I truly hope that you will see just how important it is to fuel your whole-body with nutrient dense foods, so that you will give your brain and your entire mental & emotional health the best BOOST it can get! 

As Always, with LOVE & STRENGTH, Missy