By LeAnn Polston, MBA, Senior Brand Manager, Nelsons USA
Food For Thought
In today’s busy world, it’s easy to reach for convenience foods, sugary snacks, or caffeine to get us through the day. Grocery stores, gas stations, and pharmacies make it even easier for us, by placing impulse purchase items like soda and candy bars in the checkout lane. And, if you have a rambunctious two-year old like I do, [who is also a picky eater], sometimes it can feel impossible to get a healthy family meal in.
Opting for take-out pizza seems like a fab idea on a Thursday night when you just want the day to end and your kiddo to go to bed, so you can melt into the couch with a glass of wine. (Holding myself accountable…) Don’t get me wrong, my family loves pizza night, and pizza is totally OK in moderation. But it is important to remember that what we put into our bodies isn’t just about convenience or satisfying hunger—it plays a significant role in our emotional and mental well-being, too. This is why understanding the connection between diet and mental health is critical—not just for you, but for your family, too.
The Gut-Brain Connection: A Foundation for Mental Health
You’ve probably heard the saying, “You are what you eat.” Well, it turns out that’s more accurate than we might think! Our digestive system, often referred to as the “second brain,” is home to billions of bacteria that directly influence our brain chemistry. The gut microbiome helps regulate mood, stress levels, and even cognitive function. When we eat a balanced diet filled with whole foods, fiber, and healthy fats, we support the good bacteria in our gut, which in turn promotes emotional stability and mental clarity.
A Few Key Nutrients That Support Your Mood
Certain nutrients play a fundamental role in brain function and emotional well-being. Here are a few powerhouses you can add to your daily diet:
- Omega-3 Fatty Acids: Found in fish, flaxseeds, and walnuts, these are “good fats” that are essential for brain health.
- Magnesium: This mineral, found in cashews, sunflower seeds, quinoa, and lentils can help relax the nervous system.
- Antioxidants: Fruits like berries, pomegranates and citrus, and veggies like dark leafy greens, broccoli and carrots are all packed with antioxidants that help fight inflammation and oxidative stress.
- Probiotics: Yogurt, kefir and aged cheeses are all high in probiotics, which helps support balanced gut health and digestion
- Vitamin B6, B9 & B12: Found in many foods like poultry, beef, potatoes, and avocados, these B Vitamins help regulate mood through production of “happy brain” chemicals.
Boosting “Happy Brain” Chemicals With Food
The foods we eat directly influence neurotransmitters like serotonin and dopamine, which play a crucial role in our mood, motivation, and overall happiness. Here’s how you can naturally boost these feel-good chemicals next time you’re at the grocery store:
- Dopamine-Boosting Foods: Dopamine plays a key role in satisfaction, motivation, and focus. Foods like fatty fish, bananas, almonds, green tea (high in antioxidants), and dark chocolate (high in Magnesium), can naturally increase dopamine levels.
- Serotonin-Boosting Foods: AKA the “happy hormone” because it helps regulate mood and promote relaxation. Foods rich in tryptophan, such as turkey, eggs, nuts and seeds, help the body produce serotonin. Pairing these with healthy carbohydrates, like whole grains, can further enhance serotonin production.
- Fermented Foods: Since much of our serotonin is produced in the gut, consuming fermented foods like miso, kimchi and brined pickles can improve gut health and support stable serotonin levels.
By incorporating these foods into your daily diet, you can naturally enhance your brain’s ability to regulate mood, combat stress, and promote overall mental wellness.
The Effects of Poor Diet on Mental Wellbeing
Just as a healthy diet can boost mood and mental clarity, an unhealthy diet can do the opposite. Diets high in processed foods, trans fats, and added sugars have been associated with increased risks of mood disorders and inflammation in the body. These foods also can cause blood sugar spikes and crashes, leading to irritability, fatigue, and brain fog.
It’s important to recognize that emotional eating—turning to food for comfort rather than nourishment—can also play a role in mental wellness. While it’s completely natural to indulge occasionally, relying on junk food to cope with stress can create an unhealthy cycle that negatively impacts both physical and mental health.
How to Create a Balanced Diet for a Balanced Mood
The good news is that making small, sustainable changes to your diet can have a big impact on your emotional well-being. Often, when you eat healthier, others around you are inspired and influenced to do the same. Here are a few simple steps to help you build a balanced diet that supports mental health:
- Eat Whole Foods – This means food that are minimally, or non-processed.
- Limit Sugar, Alcohol and Caffeine – Cut back on sweets and sodas which can interfere with sleep and mood.
- Stay Hydrated – Dehydration can lead to fatigue, headaches, and irritability.
- Listen to Your Body – Pay attention to how certain foods make you feel. If you notice certain foods trigger sluggishness, adjust your diet accordingly.
- Cook More Meals at Home – Preparing meals at home gives you more control over ingredients, helping you make healthier choices while also saving money.
- Experiment with New Recipes – Trying out new recipes can keep meals exciting and help you discover healthier alternatives to your favorite comfort foods.
- Meal Prep in Advance – Planning and preparing meals in advance can make healthy eating easier, especially on busy days when you might otherwise reach for fast food.
Build Your Grocery List With Brain Food
The relationship between food and mental wellness is clear: nourishing our bodies with the right foods can lead to improved mood, better focus, and overall emotional balance. By doing so, you’re setting yourself up for greater emotional resilience and long-term mental health. While no single food can cure all our ailments, a balanced diet full of nutrient-dense foods can certainly help support a happier, healthier mind. So, the next time you are planning your grocery list, ask yourself—will these foods nourish my body and mind?
By LeAnn Polston, MBA, Senior Brand Manager, Nelsons USA
“My favorite healthy homemade snack: crunchy cajun-spiced chickpeas”
“My go-to for an easy & family-approved homemade dinner: turkey bolognese with hidden veggies”
Still hungry? Check out these resources for more info on healthier eating habits:
Minimalist Baker 10 Ingredients or Less
Quick & yummy recipes that are short on ingredients & big on flavor
MyPlate by USDA
Calculate a personalized meal plan based on your own metrics to make healthy eating a breeze.
American Heart Association
Find support groups, local health providers & healthy tips to guide your way to a healthier you.
Explore our Rescue® range—daily calming essentials designed to support your family’s holistic wellness routine.
