Research into how food affects mental health is growing quickly. While nutritional psychology is still a relatively new field, recent studies show that what you eat can have a direct effect on your mood and mental well-being.
In general, a healthy mental health diet focuses on whole, natural foods most of the time, with processed or refined foods eaten only in moderation. Some foods, in particular, seem to have a stronger connection to mood and emotional health — including a potential role in helping manage depression.
Here are four types of foods that research suggests may help support better mental health and reduce the risk of depression.
1. Leafy Greens
Folate, or vitamin B9, is an important nutrient found in leafy greens that has been demonstrated to help combat depression. Folate aids in reducing inflammation, improving cognitive function, and regulating gene expression (meaning this nutrient helps to turn certain genes on and off).
Leafy greens are also rich in vitamin K, which is important for brain function, memory, and protection against age‑related cognitive decline. In one study, older adults who ate one to two servings of leafy greens each day had better mental function than those who ate little or none — their thinking ability was similar to someone more than a decade younger.
Tip: Try to include at least one serving of leafy greens in your meals every day. You can add them to salads, stir‑fries, soups, or smoothies for an easy nutrient boost.
2. Olive Oil
Olive oil is one of the healthiest fats you can add to your diet. It’s a major part of the Mediterranean diet, which is linked to better heart health, reduced inflammation, and even improved mental well-being.
The healthy fats in olive oil — mainly monounsaturated fats — help protect brain cells and reduce inflammation. Chronic inflammation has been linked to depression and other mental health disorders, so lowering it may help protect mood stability.
To get the most benefit, choose extra‑virgin, cold‑pressed olive oil when possible. This type is the least processed and retains the most beneficial compounds, including polyphenols that act as antioxidants in your body.
Tip: Use olive oil as your main cooking oil or drizzle it over salads, cooked vegetables, or whole‑grain dishes.
3. Berries
Berries — such as blueberries, strawberries, blackberries, and raspberries — are loaded with antioxidants and plant compounds that support brain health.
One study found that children and young adults who ate a serving of blueberries reported feeling better just a couple of hours later. The nutrients in berries may help improve communication between brain cells, encourage the growth of new connections, and protect the brain from inflammation and oxidative stress.
Berries also support neuroplasticity, which is your brain’s ability to form new pathways and adapt — something that’s important for learning, memory, and emotional resilience.
Tip: Aim to include a handful of fresh or frozen berries in your daily diet. They make a great snack, topping for oatmeal or yogurt, or addition to smoothies.
4. Seafood
Seafood — especially fatty fish — is another key part of the Mediterranean diet and has been strongly linked to a lower risk of depression.
Fish such as salmon, sardines, mackerel, and anchovies are rich in omega‑3 fatty acids (DHA and EPA), which are essential for brain health. These fats help protect nerve cells, improve brain signaling, and may reduce inflammation in the brain.
Seafood also provides important minerals that your body needs to produce neurotransmitters — the chemicals that help regulate mood.
Tip: Try to eat fish at least one to two times a week. If you don’t like fish, talk to your doctor about an omega‑3 supplement made from fish oil or algae.
Comments