Al-Amn Magazine

biological pathways through which diet influences mental health,” says Marx. Your diet can cause - or alleviate - inflammation in the body and brain. It can also affect oxidative stress, which can trigger neuroinflammation and neurodegeneration. Some foods also boost dopamine and serotonin, neurotransmitters that have a profound effect on mood. The gut-brain axis and the microbiome influence many of these processes. “The microbiome is important for mental health—the gut makes 90 percent of serotonin in the body,” says Daniel Amen, a psychiatrist, founder of the Amen Clinics, and author of Change Your Brain Every Day. What to eat for better mental health “There is no one magic food that you can add to your diet to prevent a mental-health disorder,” says Wallace. And foods shouldn’t be relied on exclusively to treat depression, anxiety, or other mental-health conditions. Rather, mood-boosting foods should be considered an additional treatment, Wallace says.  That said, there are whole diet approaches that can help—such as the Mediterranean diet, the DASH diet (designed to reduce hypertension), and the MIND diet (a combination of the Mediterranean diet and the DASH diet, aimed at preserving cognitive function as people age). These diets are built around certain categories of foods that are believed to contribute to better physical and mental health: Fish and seafood: Fatty fish like salmon, sardines, tuna, and mackerel and certain types of seafood are rich in omega-3 fatty acids, which have anti-inflammatory effects. They’re also stellar sources of protein, which can indirectly boost production of mood-boosting neurotransmitters like dopamine and serotonin, Amen says.  Interestingly, a study from the College of William and Mary found that people who frequently consume fermented foods that contain probiotics have fewer symptoms of social anxiety than those who don’t. Brightly colored vegetables and fruits: These contain different antioxidants that can help reduce oxidative stress and fight inflammation, says Kathleen Holton, a nutritional neuroscientist and provost associate professor in the departments of health studies and neuroscience at American University. Nuts and seeds: Whether you go with almonds, walnuts, or cashews, “nuts have a mix of fats, protein, slow-burning carbs, fiber, and phytonutrients that have an anti-inflammatory effect,” says Ramsey, who recommends opting for raw, unsalted nuts. “They also protect against low BDNF levels.” Research has found that adults who consumed up to a handful of nuts a day had a 17 percent lower risk of developing depression over a five-year period than those who consumed no nuts. Sunflower and pumpkin seeds are also great sources of brain-nourishing vitamin E and magnesium, Holton adds. Herbs and spices: “Cinnamon is good for blood sugar and blood flow, and turmeric reduces inflammation,” Amen says, all of which are beneficial for the brain. Research in rats has also shown that cinnamon has antidepressant effects by increasing BDNF, and saffron has been shown to relieve depression and anxiety. Dark chocolate: Having a square or two of dark chocolate really can give your mood a boost. Rich in antioxidants called polyphenols, dark chocolate has been shown to reduce mental and physical fatigue and enhance vitality. What’s more, a study in a 2024 issue of Scientific Reports found that when middle-aged women ate dark chocolate every day for eight weeks, their depressive symptoms improved significantly, much more so than those who ate milk chocolate. Ultimately, by regularly including these brain- and mood-boosting foods in your meals and snacks and reducing your intake of highly processed foods, your emotional well-being is likely to gradually improve. Plus, by preparing dishes that nourish your brain and bring pleasure to your taste buds, you’ll be taking a proactive approach to your physical and mental health. That’s a feel-good proposition in its own right. nationalgeographic.com