Top 5 Natural Foods Proven to Boost Mental Health

Social Issues Oct 31, 2024 Tim Baker

In recent years, science has linked several natural foods to improved mental health and well-being. Here’s a breakdown of five powerful foods and the science behind their mood-boosting effects.

1. Fatty Fish

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, specifically EPA and DHA, which are essential for brain health. Omega-3s reduce inflammation in the brain, balancing neurotransmitters like serotonin, which regulates mood. A study published in Psychiatry Research found that people with higher omega-3 levels experience fewer symptoms of depression and anxiety.

2. Leafy Greens

Spinach, kale, and Swiss chard are packed with folate and magnesium, nutrients crucial for mental health. Folate is linked to dopamine production, which plays a role in mood regulation, while magnesium can reduce anxiety symptoms. Research published in Nutrients highlights that folate deficiencies are correlated with higher rates of depression and mood disorders.

3. Fermented Foods

Fermented foods like yoghurt, kimchi, and sauerkraut provide probiotics, promoting a healthy gut microbiome. The gut-brain axis shows that a balanced gut affects mental health, as gut bacteria produce neurotransmitters linked to mood. A 2023 study found that probiotics help reduce stress and improve mood by lowering gut inflammation.

4. Berries

Berries, especially blueberries, strawberries, and blackberries, are rich in antioxidants. These compounds reduce oxidative stress in the brain, a factor in depression and cognitive decline. Research indicates that flavonoids in berries can improve mental health by preserving brain function and neuron health.

5. Nuts and Seeds

Nuts and seeds—like walnuts, almonds, and chia seeds—are loaded with healthy fats, magnesium, and selenium. Walnuts are particularly rich in omega-3s, known to support emotional resilience and cognitive performance. Regular nut and seed consumption has been linked to lower levels of anxiety and depression in studies such as those published in Frontiers in Psychology.

Eating these five foods regularly can help reduce depression, anxiety, and cognitive decline, adding vital nutrients that support emotional resilience and mental clarity.

 

Welcome To My Depression Social Issues Welcome To My Depression I’m writing this in the midst of a deep, horrific depressive episode. This doesn’t happen all that much anymore. Though I’ve been a depressive all my life, 95 percent of the time I’m now able to manage it. Meditation, aerobic exercise, gardening, reading, writing. Oh, and living on a seven-mile ocean beach is a pretty sweet factor as well. But when it hits, when the black, rock-hard comet comes out of nowhere and clobbers the hell out of me, no guided missile is gonna knock this alien celestial intruder off its path. Read A Moment to Rethink: Policing, Protection, and Public Trust Social Issues A Moment to Rethink: Policing, Protection, and Public Trust Residents of of Clyde Rd, Bryndwr, Christchurch were alarmed by the sound of gunshots around 11pm on 13th August 2025 ,and woke to the shocking news that a woman, that police were called to protect during a domestic incident, was fatally shot by officers. Read Our little miracle Social IssuesCulture Our little miracle Katie was born on the 8th of May 2001 at 6.45 in the morning, weighing only 5 and a half ounces we called her our little miracle.  Read Unconditional Love, Ageing with Dignity, and Recognising Narcissism Social IssuesCulture Unconditional Love, Ageing with Dignity, and Recognising Narcissism For nearly sixteen years, I worked as a diversional therapist at Princess Alexandra Retirement Village in Napier. Two weeks ago, I made the difficult decision to resign. Read Wayne Hanson: A Journey of Resilience and Hope Social Issues Wayne Hanson: A Journey of Resilience and Hope I was born on 23 October 1971 in Bury St Edmunds, Suffolk, England, to my parents, Eric and Ann Hanson. My childhood was filled with adventure and mischief, and as the eldest of three children, I naturally took on the role of protector and guide to my younger brother and sister. Read An Exposé: Study 329, Antidepressants, and New Zealand’s Youth Suicide Crisis Social IssuesTechnology An Exposé: Study 329, Antidepressants, and New Zealand’s Youth Suicide Crisis The alarming prevalence of antidepressant use among New Zealand’s youth demands urgent scrutiny. According to Ministry of Health data obtained by Kiwis For Good, in 2021, over 10,000 prescriptions for the antidepressant paroxetine were written for individuals under 30, including 1,330 for those under 19. These figures are particularly concerning given the dark history of paroxetine, a drug at the centre of one of the pharmaceutical industry’s most notorious scandals: Study 329. Read
Help Us Help Others!

Your donations are incredibly important for us, and enable us to use our initiatives to help our fellow Kiwis.

Donate today
Join Our Newsletter

For the latest news and projects, keep up-to-date with our newsletter. We promise not to spam you; we get enough of that ourselves!