(Scroll to bottom for list of foods to copy/paste)
The gut & brain are connected & the health of both are influenced by what you eat. These foods support your mental health by nourishing a healthy microbiome and reducing inflammation in your gut & brain. Mood been down lately? If you're looking for a place to start: drink more water, and eat more of any of these--
TLDR: “Make sure you have access to foods that are colorful, fiber-rich veggies, balanced with healthy fats and proteins. Aim for whole foods with plenty of fiber, vegetables, fruits, nuts, seeds, legumes, whole grains, and protein. And leave room for flexibility for everything else!” Dr Uma Naidoo
Magnesium: Supports dopamine and neurotransmitter production
Foods: Spinach, almonds, cashews, flaxseed, peanuts
Fiber: Supports a healthy gut microbiome
Foods: Vegetables, fruits, legumes, seeds and whole grains
Iron: Helps regulate mood and can help with ADHD symptoms
Foods: Spinach, legumes, arugula, lentils
Vitamin D: Boosts dopamine, supports gut health
Foods: Salmon, mushrooms, egg yolks
Omega 3’s: Essential nutrient that acts as an anti-inflammatory that may ward off symptoms of depression and anxiety
Foods: salmon, avocado, hemp seeds, chia seeds, walnuts, flax seeds
Turmeric: Boosts dopamine, improves mood, and lowers anxiety
Add to tea
Fermented foods: Supports a healthy gut microbiome and contains neurotransmitters that are good for mental health. Also linked to increased focus
Foods: Kimchi, pickles, kombucha, miso, saurkraut
Vitamin C: Boosts dopamine
Foods: red bell pepper, strawberries, citrus
Folate/vitamin b9: Supports neurotransmitter production and supports healthy moods
Foods: Greens, spinach, asparagus, broccoli, brussel sprouts, chickpeas, legumes
Anti-oxidants: Nourish the gut, reduce neuro-inflammation associated with anxiety, brain fog, and depression
Foods: Salmon, turmeric, dark chocolate, wild blueberries, leafy greens, green tea
B12: Aids with production of mood-regulating hormones
Foods: Salmon, cheese
Water: Drinking less than 2 glasses of water a day is associated with 54%-75% higher risk of depression.
In times of stress avoid these foods:
Added sugar
Alcohol
Industrial seed oils
Nitrate containing processed meats
Check out more from Dr. Uma Naidoo and get her book “This Is Your Brain on Food”.
For ease, copy and paste the following grocery list below to look for ways to add these foods to your day:
Almonds
Arugula
Avocado
Broccoli
Brussel spouts
Cashews
Chia seeds
Chickpeas
Citrus
Dark chocolate
Egg yolks
Greens
Flaxseed
Fruits
Green tea
Hemp seeds
Kimchi
Kombucha
Leafy greens
Legumes
Lentils
Miso
Mushrooms
Peanuts
Pickles
Red bell pepper
Salmon
Saurkraut
Spinach
Strawberries
Seeds
Turmeric
Vegetables
Walnuts
Whole grains
Wild blueberries
WATER