Food and Your Mental Health

May Is Mental Health Month. I will call it Mental Wellness Month… and YOU ARE WHAT YOU EAT. What does this really mean?

At Leaf and Loaf, we believe food isn’t just fuel, FOOD IS MEDICINE. There is no better time to talk about the connection between what we eat and how we feel than Mental Wellness Month.

The brain and gut are in constant conversation. In fact, around 90% of serotonin (your body’s “feel good” chemical) is produced in the gut. So, if your gut is not happy, chances are your mood won’t be either. This means the foods we eat every day can help support emotional balance, resilience, and overall mental clarity. Who couldn’t use a little more of those things these days? I know I need it.

Let’s explore some feel-good foods and easy ways to add them into your daily routine.

Top Mood-Boosting Foods

1. Leafy Greens (Spinach, Kale, Swiss Chard)
Leafy greens are rich in folate and iron and can help regulate mood and reduce fatigue. Low folate levels have been linked to depression and anxiety.

Add a handful of frozen spinach to your morning smoothie or toss some kale into a warm grain bowl with tahini dressing.

2. Fatty Fish (Salmon, Mackerel, Sardines)
Fatty Fish are high in omega-3 fatty acids, which are crucial for brain function and have been shown to reduce symptoms of anxiety and depression.

Grill salmon for dinner with a side of roasted sweet potatoes and broccoli, or mash sardines with avocado for a nourishing whole grain toast topper.

3. Fermented Foods (Yogurt, Kimchi, Sauerkraut, Miso)
Fermented foods are packed with probiotics and they help maintain a healthy gut microbiome – a key player in mood regulation.

Add a spoonful of sauerkraut to a sandwich or enjoy a small miso soup before lunch.

4. Berries (Blueberries, Strawberries, Raspberries)
Berries are loaded with antioxidants that help fight oxidative stress, which is linked to depression and brain fog.

Toss some fresh berries onto your leafy green salad, add some frozen berries into a smoothie for a quick boost or simply snack on some fresh, raw berries. They are delicious all by themselves!

5. Nuts & Seeds (Walnuts, Chia Seeds, Flaxseeds)
Nuts and seeds are full of magnesium and healthy fats, which are essential for a calm nervous system and balanced brain chemistry.

Toss some pumpkin seeds and walnuts onto your leafy green salad. You can also add a few seeds and nuts into your smoothie, or create chia jars with some non-dairy milk for breakfast!!!

Leaf and Loaf, llc is a personal chef service offering Custom Meals Created In Your Kitchen. We can create menus with foods you love and can also add in some of the foods listed above to make sure you are giving your body the proper nutrition it needs to be healthy so you can do what you are here to do. Let us help nourish your body, mind and spirit.