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Our food can affect the way we feel.

Did you know that the food you eat can have a significant impact on your mental health?

While we often think of food in terms of physical nourishment—fuel for energy, strength, and immunity. It’s also a powerful tool for emotional well-being.

How can food support mental well-being?

Your brain needs a steady flow of nutrients to help regulate mood and emotional wellbeing. Certain nutrients help produce and regulate neurotransmitters like serotonin and dopamine, which are key players in managing mood and stress levels.

When you’re feeling down or stressed, how often do you find yourself reaching for the biscuit tin or craving something sweet?

Comfort or emotional eating is very common. Enjoying that chocolate bar or slice of cake might give us a temporary boost or instant gratification. That’s because delicious foods can trigger the reward and pleasure centres in the brain to release dopamine, also known as the “feel-good” hormone—giving us the feeling of pleasure and satisfaction.

But food is far more than a quick fix. It has the potential to support good mental health such as emotional balance, resilience, and clarity. What you eat can directly influence your brain chemistry, mood, and cognitive function.

Here are some tips on how to eat to support your mood and mental health:

- Eat the rainbow
Aim to include a variety of colourful fruits and vegetables in your meals every day. They’re rich in vitamins, minerals, and antioxidants that help protect the brain from oxidative stress and inflammation, both of which are linked to anxiety and depression. Berries, leafy greens, sweet potatoes, and peppers are particularly good choices.
- Add healthy fats
Omega-3 and omega-6 fatty acids—found in oily fish (like salmon and mackerel), flaxseeds, chia seeds, and walnut help to support brain health. Omega-3s, in particular, play a role in the structure of brain cells and studies have found them to reduce symptoms of depression and improve cognitive function.
- Choose wholegrains and eat regularly
Eating at regular intervals helps stabilise your blood sugar, keeping energy and mood levels balanced. Long gaps between meals can lead to energy dips, irritability, and poor concentration. Prioritise complex (slow-releasing) carbohydrates like wholegrains, oats, and legumes, which provide your brain with a steady flow of glucose—the brain’s main fuel source.
- Power up with protein
Protein-rich foods contain amino acids, the building blocks for neurotransmitters like serotonin and dopamine. Including a good source of lean protein at every meal such as eggs, chicken, tofu, beans, or nuts, can help maintain a stable mood and support brain health.
- Cut back on processed foods and sugar
Highly processed foods and sugary snacks may offer a quick high but are often followed by a crash (bit like being on a rollercoaster ride). Evidence has found this can worsen mood swings, anxiety, increase fatigue, making it harder to manage stress. Try swapping out refined snacks for more balanced options like fruit and nut butter, yoghurt and berries, or hummus and veggie sticks.
- Don’t forget to hydrate
Dehydration can leave you feeling tired, low, and unable to concentrate. Aim for 6–8 glasses of water a day and increase this if you’re active or in hot weather. Be mindful of your caffeine intake. While a cup of coffee can boost alertness, too much caffeine can increase anxiety, disrupt sleep, and contribute to dehydration. If you’re sensitive, try switching to herbal teas or decaffeinated options, especially in the afternoon.

It's not just about food.

Other lifestyle factors matter just as much:

- Get regular physical activity – Even a 20-minute walk can help lift your mood by increasing endorphins and reducing stress hormones.
- Prioritise sleep – Quality sleep supports emotional regulation, memory, and focus.
- Connect with others – Social interaction helps reduce stress and contributes to a sense of belonging.
- Spend time in nature – Exposure to green spaces and natural light can improve mood and reduce symptoms of depression.