🧠 May is Mental Health Awareness Month: Let’s Talk About How Nutrition Supports Your Mind

Each May, we join to raise awareness, and promote open conversations about mental health. While therapy, self-care, and mindfulness often receive attention, nutrition is another crucial aspect that frequently goes unnoticed.

Yes, what you eat can fuel your mental well-being.

In this blog, we will explore how nourishing your body can also enhance your mind, and how small dietary changes can greatly affect your daily emotions.

The Gut-Brain Connection: It’s a Real Thing

Have you ever felt a "gut feeling" or butterflies in your stomach before something important? That’s your gut-brain connection in action. The brain and gut communicate through a system involving nerves and hormones. The gut houses trillions of bacteria that aid digestion and influence emotions. Interestingly, about 90% of serotonin, the “feel-good” chemical, is produced in the gut. So, an imbalanced gut can affect your mood.

Nutrients That Fuel a Healthy Mind

Here’s a look at some all-star nutrients that support emotional and cognitive health—and where to find them:

🐟 Omega-3 Fatty Acids 

Importance: Reduce inflammation and support brain cell communication.  

Food Sources: Fatty fish (salmon, sardines), flaxseeds, walnuts, chia seeds.  

🌿 B Vitamins (B6, B9, B12)

Importance: Support neurotransmitter production and regulate energy levels.  

Food Sources: Leafy greens, eggs, legumes, whole grains, chicken.

🍫 Magnesium

Importance: Supports nerve function and helps manage stress.  

Food Sources: Nuts, seeds, dark chocolate, avocados, spinach.  

🧄 Probiotics & Prebiotics 

Importance: Maintain a healthy gut microbiome for better mood.  

Food Sources:

Probiotics: Yogurt, sauerkraut, kimchi  

Prebiotics: Bananas, garlic, onions, oats  

🍳 Protein

Importance: Produces neurotransmitters like serotonin and dopamine.  

Food Sources: Lean meats, dairy, tofu, eggs, and legumes.  

Foods That Might Be Hurting Your Mood

Diets that are high in:

- Sugar

- Processed snacks

- Trans fats

- Excess caffeine

can result in blood sugar crashes, inflammation, and gut imbalances. These issues are all associated with increased anxiety and depressive symptoms.

Easy Tips to Eat for Mental Wellness

You don’t need to completely change your diet to see benefits. Here are some small, sustainable changes you can start making today:

• Add a handful of leafy greens to one meal each day.

• Swap out one processed snack for nuts or vegetables.

• Drink more water—hydration does affect your mood!

• Try a new probiotic food for the week (yogurt or fermented veggies like cucumbers are great).

• Aim for balanced meals: a mix of protein, fiber, and healthy fat.

Mental Health Awareness Month serves as a reminder to nurture your entire self—body, mind, and spirit. While therapy, medication, and community support are important, so is the simple act of nourishing your body.

Eating for mental health doesn’t have to be complicated. It involves making small, healthy choices that can help you feel more emotionally balanced, and focused over time.

This May, take the time to honor your mental health with kindness—perhaps by enjoying a handful of walnuts, a piece of dark chocolate, or a colorful salad. Your brain will appreciate it!