Nutrition and mental health
Hi there 👋🏽 Long time no talk!
Let me start with some honesty: I haven't written or posted in a while!
As a dietitian, I spend so much time helping others with their health that I sometimes forget to slow down and check in with my own. Lately, I’ve felt mentally stretched which I know so many people can relate to!
Nutrition & Our Mind: What the Science Says
For me, food is more than just fuel, it truly can help nourish you from the inside out- mind, body and spirit. Science agrees! Here are a few ways you can support your own mental health through food:
🧠 Omega-3 Fatty Acids
Found in: salmon, walnuts, flaxseeds, chia seeds
Why: These anti-inflammatory fats support brain structure and may reduce symptoms of depression.
🌞 Vitamin D
Found in: sunlight, fortified dairy or plant milks, fatty fish, egg yolks
Why: Low levels are linked to increased risk of depression and seasonal affective disorder (SAD).
🍳 B Vitamins (especially B6, B12 & Folate)
Found in: leafy greens, legumes, eggs, whole grains, poultry
Why: Vital for neurotransmitter production and energy metabolism.
🥬 Magnesium
Found in: spinach, pumpkin seeds, almonds, black beans, dark chocolate
Why: Plays a role in regulating stress response and sleep quality.
🥕 Fiber & Gut Health
Found in: vegetables, fruits, whole grains, legumes
Why: A healthy gut microbiome communicates with the brain via the gut-brain axis. Prebiotic and probiotic foods may improve mood and reduce anxiety.
A Final Word, From Me to You
If you’ve felt like the world is heavy right now, know that you're not alone. I see you. I’m with you.
I truly believe mental health deserves just as much care and attention as physical health. And sometimes, writing these words reminds me of my own advice.
So here’s to slowing down this summer, walking outside, sharing a meal with a friend and fills up your cup, and wellness routine that takes care of more than just your physical needs.
Cheers,
- Emma
