THE saying “you are what you eat” applies not only to your physical health but also to your mental well-being. Emerging research shows a strong connection between the food you eat and your mood, energy levels, and mental clarity.

Mental health counsellor Angela Dacres said oftentimes, just by making mindful dietary choices, you can support your mental health and emotional resilience.

“The relationship between food and mood is complex, but it often comes down to several key factors,” she said. “For example, your gut and brain communicate and the brain sends neurotransmitters to say when you’re full, for example.”

She explained that about 90 per cent of serotonin, a mood-regulating neurotransmitter, is produced in the gut.

“A healthy gut microbiome is thus essential for emotional balance,” she said.

Food chemist Sophia Cooke-Hepburn said the foods a people eat also affects their blood sugar balance and impact their current mood.

“Fluctuating blood sugar levels can lead to mood swings, irritability, and fatigue,” she said. “Conversely, eating balanced meals with complex carbohydrates, proteins, and healthy fats helps stabilise energy and mood.”

She explained that a lack of certain nutrients, such as omega-3 fatty acids, B vitamins, and magnesium, has been linked to depression and anxiety.

“The food you eat has a profound impact on your mental health,” she said. “By prioritising a diet rich in whole, nutrient-dense foods and avoiding processed options, you can support your emotional well-being, energy levels, and resilience to stress. Small, consistent changes to your eating habits can make a big difference in your mood and mental clarity over time.”

Foods that boost mental wellness

Cooke-Hepburn said science has proven that certain foods will boost mental wellness, and these include fatty fish and whole grains.

“Fatty fish are rich in omega-3 fatty acids, which reduce inflammation and support brain function,” she explained. “Examples of these are salmon, mackerel, sardines, and tuna.”

She said whole grains provide a steady release of energy, preventing blood sugar crashes that can affect the mood.

“Examples of these are oats, quinoa, brown rice, and whole-grain bread,” she said.

Other foods that can boost mental wellness are:

Fruits and vegetables

They’re packed with antioxidants that protect brain cells from damage. Leafy greens, like spinach and kale, are particularly beneficial for mental health.

Fermented foods

These contain probiotics that support a healthy gut microbiome and improve mood.

Examples: yoghurt, kefir, sauerkraut, kimchi, and kombucha.

Nuts and seeds

These are high in healthy fats, magnesium, and tryptophan, which help produce serotonin.

Examples: Walnuts, almonds, chia seeds, and flaxseed.

Dark chocolate

This contains flavonoids that boost brain health and promote feelings of happiness.

Legumes

These are rich in B vitamins and fibre, which help regulate energy and mood.

Examples: Lentils, chickpeas, and black beans.

Herbal teas

Calming teas like chamomile, peppermint, or green tea can reduce stress and anxiety.

“At the same time, there are some foods that immediately on ingesting will negatively affect your mood,” Cooke-Hepburn said.

“To support mental wellness, it’s important to limit refined sugars and processed foods,“ she said. “Refined sugars can cause energy spikes and crashes, leading to irritability. Processed foods, meanwhile, are high in unhealthy fats and additives that may disrupt brain health.”

She also urged that you avoid excess caffeine, which can increase anxiety and disrupt sleep, as well as alcohol, a depressant that can negatively affect mood and sleep quality.

Tips for eating for mental wellness

Cooke-Hepburn said these are the steps you should take with your food consumption.

1)Focus on balance: Combine protein, healthy fats, and complex carbohydrates at each meal to stabilise mood.

2) Stay hydrated: Dehydration can affect concentration and energy levels. Aim for eight to 10 glasses of water per day.

3) Eat mindfully: Avoid distractions during meals and savour your food. This helps reduce stress and improves digestion.

4) Plan ahead: Prepare meals and snacks in advance to avoid resorting to processed options.

5) Pay attention to your gut health: Include plenty of fibre, probiotics, and prebiotics in your diet to support gut bacteria.