Eat a brain-healthy diet to support strong mental health

Unless you’ve tried to change your diet in the past, you may not be aware how much of what you eat—and don’t eat—affects the way you think and feel. An unhealthy diet can take a toll on your brain and mood, disrupt your sleep, sap your energy, and weaken your immune system. Conversely, switching to a wholesome diet, low in sugar and rich in healthy fats, can give you more energy, improve your sleep and mood, and help you to look and feel your best.

People respond slightly differently to certain foods, depending on genetics and other health factors, so experiment with how the food you include in—or cut from—your diet changes the way you feel. The best place to start is by cutting out the “bad fats” that can damage your mood and outlook, and replace them with “good fats” that support brain-health.


Foods that adversely affect mood

  • Caffeine.
  • Alcohol.
  • Trans fats or anything with “partially hydrogenated” oil.
  • Foods with high levels of chemical preservatives or hormones.
  • Sugary snacks.
  • Refined carbs (such as white rice or white flour).
  • Fried food.


Foods that boost mood

  • Fatty fish rich in Omega-3s such as salmon, herring, mackerel, anchovies, sardines, tuna.
  • Nuts such as walnuts, almonds, cashews, peanuts.
  • Avocados.
  • Flaxseed.
  • Beans.
  • Leafy greens such as spinach, kale, Brussel’s sprouts.
  • Fresh fruit such as blueberries.

Joshua Asiago

792 Blog posts