A patient of mine recently shared her struggle with years of relapsing anxiety and depression that only partially responded to medication. She was overwhelmed at work and with her family responsibilities, and her physical health was also suffering from years of poor diet and minimal exercise. She was heading towards Type II Diabetes, and her blood pressure was elevated. After a lengthy discussion, she agreed to try improving her diet and starting a light exercise routine.

When I saw her a month later, she hadn’t kept up the exercise, but she’d transformed her diet with the help of a dietician and nutrition coach. This led to weight loss and improvements in her blood sugar and blood pressure. However, what surprised her most was the sudden improvement in her mental health. Just two weeks into her new eating regime, she described feeling as though a light had turned on, bringing renewed mental energy and a happiness she hadn’t experienced in years.

It’s intuitive to think diet affects physical health, but an increasing body of research shows it’s deeply linked to mental health as well. The emerging field of Nutritional Psychiatry explores how food and supplements can provide essential nutrients to support mental health as part of an integrated approach. Anxiety, depression, and ADHD, among others, have all been linked to specific dietary factors or deficiencies. Interestingly, newer research shows that women may be more sensitive to dietary balance than men when it comes to mental wellbeing. This doesn’t mean men are unaffected, but it suggests that women may need to take extra care to consume a nutrient-dense diet to support mental health.

So, what should we be eating for mental wellbeing? At Strove, we advocate for a varied, whole-food diet. Here’s a shortlist of essentials to help stabilise mood, boost energy, and improve overall mental health:

• Omega-3 fatty acids: Found in oily fish (mackerels, anchovies, sardines, and herring), nuts, and seeds. Omega-3s play a key role in brain health and mood regulation.
• B vitamins: Vital for energy production and found in meat, eggs, seafood, leafy greens, legumes, and whole grains.
• Selenium: Linked to improved mood, selenium is found in cod, Brazil nuts, walnuts, and poultry.
• Tryptophan: A precursor to serotonin, which stabilises mood, and found in turkey, beef, eggs, and dark leafy greens.
• Vitamin D: Often overlooked, Vitamin D supports brain health. Get it from safe sun exposure, oily fish, egg yolks, and mushrooms.

Prioritising whole foods and limiting processed items—especially those high in sugar and refined carbs—is key. Even small steps, like replacing sugary snacks with nutrient-rich options, can lead to significant changes in both physical and mental health over time.

While food alone isn’t a cure, it’s a powerful tool for mental wellbeing. If we think of our brains as finely tuned machines, the fuel we choose makes all the difference. So yes, it seems you really can eat your way to a brighter mind.