While May is Mental Health Awareness Month, recognizing the vital role mental health plays in overall well-being is an endeavor that extends far beyond a single month.

Equally important is understanding the connection between nutrition and brain health. The foods you choose each day influence not only your physical health, but also your mental and emotional state.

Mental health encompasses your emotional, psychological, and social well-being — how you feel, think and respond to life’s challenges. Eating a balanced diet rich in whole foods such as fruits, vegetables and healthy fats supports mental health by nourishing essential systems throughout the body. This includes the gut and immune system, both of which play significant roles in mood regulation and stress management.

In contrast, diets high in processed foods and added sugars can disrupt these systems, potentially increasing the risk of anxiety and depression.

What to eat for mental well-being

Many different foods are known to support a healthy mind. A brain-boosting daily routine
may include:

Fatty fish. Salmon, mackerel, herring, tuna and sardines are rich in omega-3 fatty acids, which play an important role in building and maintaining healthy brain cells, reducing inflammation and supporting a stable mood.
Leafy greens. Spinach, kale, Swiss chard and collard greens are packed with folate, magnesium and antioxidants, which can improve your mood.
Whole grains. Brown rice, oats, quinoa, whole wheat and barley provide steady energy,
B vitamins and fiber. They can also help sustain mental focus and a stable mood throughout the day when eaten in thoughtful portions.
Berries and fruits. Blueberries, strawberries, oranges and other brightly colored fruits contain antioxidants and other nutrients that help protect your brain.
Nuts and seeds. Walnuts, almonds, chia seeds, flaxseed and pumpkin seeds supply healthy fats, magnesium and zinc — all important for brain function.
Fermented foods. Plain yogurt with live cultures, kefir, kimchi, sauerkraut and miso contain beneficial probiotics, which support a healthy gut and, in turn, may help regulate mood and stress.
Legumes. Beans, lentils and chickpeas are good sources of protein, fiber and important minerals that support brain health and a stable mood.
Eggs. Eggs provide choline, vitamin D and B vitamins, which are important for producing neurotransmitters, chemicals that help your brain cells communicate.
Proteins. Chicken, turkey and tofu are good sources of tryptophan, a nutrient your body uses to make serotonin which helps regulate mood, sleep and stress.
Dark chocolate. Dark chocolate has natural compounds that can lift your mood and help make you feel more alert. Just don’t eat too much!

Eating patterns can play a part

Beyond adding more nourishing foods to your diet, small changes in how you approach eating can help improve your mental health.

Eat mindfully. Slow down at mealtimes and pay attention to the flavors, textures and aromas. Appreciating the foods you eat can enhance enjoyment, reduce stress and increase your awareness of how food affects your mood and energy levels.

Stay hydrated. Dehydration can impact mood, focus and mental clarity, so aim to drink 6 – 8 glasses of water or hydrating beverages a day.

Make the healthy choice, the easy choice. Keeping options like nuts, plain yogurt, fruit and sliced vegetables easily accessible can help you avoid eating processed foods when you’re rushing through your day.

Eat regularly. Eating regular meals is important for maintaining energy and focus throughout the day. Skipping meals can lead to low blood sugar, which may cause irritability, low energy and difficulty concentrating.

Share meals with family and friends. Don’t underestimate the value of preparing and sharing meals with family and friends. Being around people can boost your mood, strengthen social connections and help you develop a more positive relationship with food.

Your mental health means everything, so make it a priority — this month and every month!

Monica Price is a nutritional therapist and a European health expert. She is a television and radio presenter for numerous media outlets and host of “The Monica Price Show.” Monica invites your questions and can be reached at monica@monica-price.co.uk. www.monica-price.co.uk.