MOST people think of diet as a way to manage weight or physical health, but what you put on your plate can have just as much impact on your mind as it does on your body.

The brain is an energy-hungry organ, relying on steady nutrients to regulate mood, manage stress hormones, and keep focus sharp. And so experts are discovering that certain foods can help stabilise emotions, reduce inflammation linked to anxiety, and even support the production of “feel-good” chemicals like serotonin and dopamine.

“Food can help reduce anxiety, lift your mood, and improve focus,” said health promotions specialist Dahlia-Leigh Cox. “A mood-boosting diet isn’t about restriction, it’s about nourishment.”

She said some foods like these listed below support mental well-being and can be easily added to everyday eating.

Omega-3 fatty acids

For brain fuel for emotional stability, Omega-3 fatty acids are some of the most researched nutrients for brain health. “They help build and repair brain cells and aid in communication between brain chemicals that influence mood,” Cox said. “They may reduce symptoms of anxiety and depression; they support focus, memory, and learning; and they help lower inflammation associated with mood disorders.”

The best sources of Omega 3s are salmon, sardines, mackerel, chia, flax, hemp seeds, and walnuts.

“Mix ground flaxseed into your oatmeal or smoothies for a daily omega-3 boost,” Cox said.

Fermented foods

Your gut is sometimes called the “second brain” because it helps produce neurotransmitters like serotonin. “A healthy gut microbiome can improve mood, reduce stress, and support clearer thinking,” Cox said. “Fermented foods feed the gut-mind connection, and promote balanced mood and emotional stability.”

She said they may reduce anxiety and stress sensitivity, and support digestion and overall gut health.

Best sources include yoghurt with live cultures, kefir, kimchi, miso and tempeh and kombucha.

Leafy greens

Leafy greens are packed with vitamins and minerals needed for brain function, including folate, magnesium, and antioxidants.

“Leafy greens support energy and mental clarity and may reduce symptoms of depression linked to low folate,” Cox said. “They also help to regulate stress hormones.”

Best sources include spinach, kale, arugula and callaloo.

“Add spinach into smoothies or sauté greens with garlic for dinner,” Cox said.

“A mood-boosting diet doesn’t require major lifestyle changes, instead, small, consistent choices make the biggest difference,” she added. “Regularly incorporating these changes you can support a healthier gut, clearer mind, and more balanced mood. Think of it as everyday nourishment for both brain and body.”