How to Nourish Your Mental Health

Feed the good bugs in your gut, reduce inflammation and put your brain into “grow” mode: all things that can help with depression and anxiety. Pick the foods you enjoy eating most from each category below and fill up on more of them

Leafy Greens

Spinach, kale, rocket and chard contain plenty of fibre and and vitamin A, linked to the brain’s ability to grow. Their vitamin C counteracts free-radical damage. Aim for: Chopped greens every day. Get more: Blend kale into a smoothie.

Seafood

Seafood helps you get the long-chain omega-3 fatty acids that your brain needs to stimulate nerve-growth factors. Aim for: Two seafood meals each week. Get more: Turn mild-tasting fish into tacos, or serve steamed mussels over pasta.

Eggs and Dairy

Eggs contain protein, B vitamins, which help regulate brain chemicals, and choline, linked to fewer anxiety symptoms. Aim for: Five to seven eggs and three to five servings of dairy (ideally fermented) per week. Get more: Whip up a vegetable frittata.

Rainbow Fruits and Vegetables

Nutrients in purple, red and orange foods reduce inflammation.

Aim for: A handful with each meal.

Get more: Roast, stir-fry or use as the basis for pasta sauces and stews.

Nuts, Beans and Seeds

Rich in brain nutrients including fibre, zinc and iron – important for your red blood cells.

Aim for: At least a small handful every day.

Get more: Add walnuts to a smoothie, or throw black beans into your favourite soups or stews.

Meat

With the rise of vegan and vegetarian lifestyles, many of us feel conflicted about eating meat. Still, it’s a potent source of iron, protein and B12.

Aim for: Three servings per week (not required). Get the right stuff:

Grass-fed beef has fewer calories and better fats for your brain.