World Mental Health Day 2025: How nutrition can boost your mental well-being

Discover how food affects your mood this World Mental Health Day. Learn the best brain-boosting foods — and what to avoid — to support focus, positivity, and emotional resilience. (Image: Pexels)

World Mental Health Day is a good time to remember that mental well-being is as important as physical health. Stress management, therapy and exercise are important – but nutrition is too often left out of the picture when it comes to how you feel emotionally. The brain is a very metabolically demanding organ that needs nutrients to function optimally. What we eat has a powerful effect on neurotransmitter creation, gut health and energy metabolism — all of which directly influence how we feel and think.

Not getting enough of the right food can lead to mental issues and illnesses While a diet rich in whole foods may help maintain mood stability, improve focus and decrease anxiety, processed or sugary foods can cause fatigue, irritability, and even symptoms of depression,” Dr Renuka Khurrana, Senior Nutrition & Wellness Expert with MindEase Wellness Clinic, tells Moneycontrol.

By choosing food mindfully, you can help your brain to remain calm, positive and resilient.

Also Read: Can food fight depression? Here's what a nutrient-rich diet can do for your mental health

Try these mood-boosting foods for a better day:

Fatty Fish (Salmon, Mackerel, Sardines)

Because they contain omega-3 fatty acids that build brain cell membranes and support neurotransmitter function. Fish eaters often have lower levels of depression and anxiety.

Leafy Greens (Spinach, Kale, Broccoli)

With plenty of folate, magnesium and antioxidants, leafy greens fight inflammation and oxidative stress — both associated with mood disorders. Folate also promotes the production of serotonin, which is important for the regulation of our mood.

Fermented Foods (Yogurt, Kimchi, Kefir)

Fermented foods support healthy gut bacteria, which is critical for the production of serotonin — the “feel-good” hormone. Unbalanced gut microbiome is said to be linked with emotional imbalance and unclear thinking.

Nuts and Seeds (Walnuts, Flaxseeds, Chia seeds)

Omega 3s, vitamin E and zinc rich foods can help the brain function optimally by reducing symptoms of stress while effectively supporting memory. A few per day can be used to help sustain energy and focus.

Whole Grains and Legumes

Foods that are complex carbohydrates like oats, quinoa and lentils can give you slow-releasing energy so you don’t have a sugar spike leading to irritability or tiredness. They’re also high in mood-regulating B-vitamins.

Top 5 Foods You Need To Avoid For Best Mental Health

Sugary Snacks and Drinks

They tend to cause quick spikes and dips in blood sugar, which can make you crash right back through the floor with your energy levels and mood.

Processed Foods

They are high in trans fats, preservatives and additives that disrupt brain chemistry and promote inflammation.

Excess Caffeine

A bit will increase focus but too much caffeine can exacerbate anxiety and interfere with sleep.

Alcohol

Despite being a depressant, alcohol can temporarily relax you too much as it affects your natural balance of neurotransmitters and make things worse.

Also Read: Eat your way to good mental health: A nutritionist guide to foods that benefit the brain and mood

Refined Carbohydrates

White bread, pasta and pastries lead to quick energy highs followed by hellish lows of bloat and fatigue – emotional stability plummets!

On this World Mental Health Day, feed your mind just as you are feeding your body. Eating a balanced diet of fresh, whole foods can be a mentally stabilizing force — showing that happiness really does start on your plate.

FAQs on Food and Mental Health

1. How does nutrition impact mental health?
Nutrition affects neurotransmitter creation, gut health, and energy metabolism, all of which influence mood and thoughts.

2. What are some foods that can improve mental health?
Foods like fatty fish, leafy greens, fermented foods, nuts and seeds, and whole grains can help improve mental health.

3. Which foods should be avoided for better mental health?
Avoid sugary snacks and drinks, processed foods, excess caffeine, alcohol, and refined carbohydrates for better mental health.

4. How does gut health relate to mental health?
A healthy gut supports the production of serotonin, the "feel-good" hormone, influencing emotional balance and cognitive clarity.

5. Can a balanced diet prevent mental health issues?
While a balanced diet can help maintain mood stability and reduce anxiety, it should be part of a comprehensive approach that includes stress management and therapy.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.