AD | When we talk about the health benefits that come with healthy eating and a healthy lifestyle, we tend to focus on our physical well being. But in fact, studies have shown that diet and mental health are inextricably linked. Some of the top foods for mental health are, unsurprisingly, superfoods – and there are lots of ways superfoods can benefit your mental health. Because a healthy diet will boost your immune system and put you at lower risk of lifestyle diseases such as diabetes, heart disease, and high blood pressure. Which can only have a knock on, positive impact on mental wellness – food for thought, don’t you think? 😉
Contents
- 1 What does eating healthy do for your mental health?
- 1.1 What are the best foods to eat to improve your mental health?
- 1.2 What are some of the best superfoods and why?
- 1.3 And what are the cheapest superfoods?
- 1.4 Benefits of superfood supplements and powders
- 1.5 How to make the most of the superfood benefits – 5 recipes to try
- 1.6 So do you think superfoods can benefit your mental health too?
What does eating healthy do for your mental health?
According to some nutritional psychiatrists, a lack of essential nutrients contributes to the onset of anxiety and depression, bipolar disorder, schizophrenia and ADHD. This is because many mental health conditions are caused by inflammation in the brain, which ultimately causes our brain cells to die. Since the inflammatory response starts in our gut, nutritional psychiatry focuses on the use of foods, superfoods, and supplements as part of an integrated or alternative treatment for mental health disorders.
What are the best foods to eat to improve your mental health?
Some of the best foods that improve mood happiness are those that are nutritionally dense with antioxidants, fibre, fatty acids, amino acids, vitamins, and minerals. And that’s also what makes them superfoods, because a healthy mind starts with a healthy body.
What are some of the best superfoods and why?
A good list might include some or all of the following superfoods that can improve your mental health:
- oily fish – such as salmon, mackerel, and sardines, for Vitamin D for bone growth and a healthy immune system, and heart-healthy Omega 3 fatty acids
- berries and currants – think acai berries, goji berries, blueberries, raspberries, strawberries, cranberries, blackcurrants, red currants, and grapes, which are high in fibre, vitamins, and antioxidants
- nuts – such as almonds, brazil nuts, walnuts, cashews, and hazelnuts for wide range of fibre, protein, minerals, and vitamins
- seeds – flax, chia, hemp, sesame, pumpkin, and sunflower seeds all contain fibre, protein, healthy fats, and numerous minerals
- beans – chick peas, lentils, kidney beans, pinto beans, and peas are all a rich source of fibre and B vitamins, as well as a great meat replacement for vegetarians and vegans
- dark chocolate – for antioxidants (provided you choose one with no added milk or sugar)
- leafy greens – broccoli, spinach, watercress, kale, chard, and microgreens (which you can grow indoors) are all packed with vitamins, minerals and fibre but low in calories
- lean protein – found in white fish, turkey, low fat cottage cheese or milk, and tofu
- green tea and other tastier herb teas – are full of antioxidants and have been used as natural remedies for a variety of ailments for hundreds of years
And what are the cheapest superfoods?
Even though you may know superfoods can benefit your mental health, that doesn’t necessarily make it easy to incorporate them into your daily diet. Preparation time is one issue and cost is another factor. And no matter how much we might want to eat superfoods and enjoy all these benefits, the best doesn’t always come cheap. So, that’s where superfood powders come in.
Benefits of superfood supplements and powders
First and foremost, it has to be convenience, doesn’t it? If you can get all the benefits of superfoods by simply stirring a 5g teaspoon of powder into your smoothie, drink, shake, or cereal, then why wouldn’t you? But do make sure you get your superfood powder blends from a supplier like Healthxcel* who use 100% natural ingredients with no additives, and are certified organic and vegan too. They currently offer two powders, Berry Boost and Green Charge.
- Ingredients in Berry Boost: Organic Blackcurrant powder, Organic Lucuma powder, Organic Goji Berry powder, Organic Beetroot powder, Organic Baobab powder, Organic Reishi Mushroom powder, Organic Acai powder.
- Ingredients in Green Charge: Organic Lucuma powder, Organic Apple powder, Organic Chlorella powder, Organic Spirulina powder, Organic Ashwagandha powder, Organic Moringa powder, Organic Barleygrass powder.
- Free from: gluten, dairy, soy, additives, sweeteners, preservatives, or anything artificial.
How to make the most of the superfood benefits – 5 recipes to try
If you’re still wondering how superfoods can benefit your mental health, then these easy, quick and delicious recipes from Healthxcel’s free eBook are perfect. Whether you want to improve your overall well being, aid muscle growth and recovery, improve focus and productivity, boost your immunity, or simply up your energy levels, you’re sure to find something to love. Below are my personal superfood favourites.
#01 Xcellent Berry
Ingredients: 1 cup strawberries, 1 cup raspberries, 1 cup frozen mango, 5g Berry Boost Xcelblend, 150ml water. Blend all ingredients until smooth, pour into a glass, and enjoy!
#02 Oat-so Good!
Ingredients: 1 cup strawberries, 1 cup banana, 30g oats, 1 tsp honey (bonus points if it’s CBD honey!), 1 tsp peanut butter, 150ml nut milk, 5g Berry Boost Xxcelblend. Blend all ingredients until smooth, pour into a glass, and top with your favourite toppings.
#03 Spineapple Bliss
Ingredients: 150ml water, 100g pineapple, half a green apple, handful of spinach. 5g Green Charge, half a peeled orange, a handful of ice cubes. Blend all ingredients until smooth, pour into a glass, and top with your favourite toppings.
#04 Hint of Mint
Ingredients: 150ml water, 1 cup green grapes, handful of spinach, 1-2 fresh mint leaves, 2 cups pineapple chunks, 5g Green Charge, a handful of ice cubes. Blend all ingredients until smooth, pour into a glass, and enjoy!
#05 Clean Green
Ingredients: 2 cups green grapes, half a peeled orange, 1 tsp lemon juice, 10cm length cucumber, 15ml water, half a green apple, a handful of kale, 1 cup frozen pineapple, 5g Green Charge, a handful of ice cube. Blend all ingredients until smooth, pour into a glass, and enjoy!
So do you think superfoods can benefit your mental health too?
Did you realise how closely physical wellness and mental health are linked? And that choosing the right food for mental health wellness is also an important part of a healthy lifestyle? I have to confess, I hadn’t fully appreciated the connection between my physical health and my mental state. But of course, it makes perfect sense because we are what we eat. Every time we eat we have the opportunity to nourish our bodies and our souls. And according to this quote I found on Pinterest, “A healthy, active body and a mind free of anxiety and worries are the first steps to happiness.” Something we could all with more of in our day-to-day lives, don’t you think?
Have you learned anything new about what superfoods to eat to improve your mental health? And if so, what steps will you be taking towards boosting your brain health now?
* This is sponsored post but all opinions are my own unless stated otherwise – please see my Disclaimer.
It is so easy to forget how essential food is to our health, both physically and mentally. I’m very guilty of not really thinking about what I eat.
I am now calorie counting so I think I need to give some of these a go x
I know – I’d not heard of nutritional psychiatry before but actually it makes perfect sense! x
I try to eat healthyish every day for multiple reasons: better sleep, more energy, ggos metabolism etc. Eating well promotes overall well-being so it’s logical that it has an impact on mental health too.
Yes it is, but I’m not sure I’d ever really twigged what a strong link binds the two.
I didn’t know that most of the foods mentioned could help with mental health. I usually like to snack on walnuts or get a little bit of dark chocolate when I’m not feeling myself.
Antonia || Sweet Passions
That sounds like a fab combination 🙂
I’m trying to get back into having more smoothies as they’re such an easy way to really get up your portions and can be packed full of goodness. This has given me some new ideas – thanks! I’ve definitely been in a case of comfort eating lately and trying to get myself back on track.
Yes they are – they’re so easy to make as well, and you can make them almost on the go!
Great post with some really interesting facts! I definitely think there is a link between diet and mental health as nourishing your body well will help you live a full healthy lifestyle x
Thank you – and yes, absolutely, it makes perfect sense x
The smoothie bowls in this post look absolutely delicious! This is really informative. I’m trying to eat a bit healthier at the moment and have started making smoothies again. Even bought some chia seeds to put in them – who even am I? Haha!
Ooooh, very impressive! Seriously though, smoothies are such a great way of getting a healthy boost, plus they’re delicious too 🙂
Oh, these all look great! I really need to start eating better and have things that will help my mental health too. The Berry boost and clean green sound just up my street, will look into adding some of these on our meal plan. Thank you for sharing Lisa xx
Thank you, Cristina, they do look good don’t they? And even better that they help mental wellness too xx
Wow, this is an informative article. Would love to learn the superfoods that help improve our mental health. Getting the right nutrition is always the core foundation for a healthy body. Actually, I’m shocked that oily fish is part of the list. I’d love to try different kinds of berries and yogurt. Loved how you explained how these foods develop our mental health and what the cheap ones are. Budget-friendly! Thanks for sharing, Lisa!
Thank you so much, Monique, that’s just wonderful to hear – yes, oily fish is full of good stuff, it’s a real superfood! I’m glad this post was helpful for you 🙂
I needed to read this post today. I’ve been eating healthier but there’s loads I could add to my day to give me even more healthy alternatives!
Rosie
Oh that’s great, I’m so pleased it was helpful!
I am all about superfoods. I feel like when I eat well, I have more confidence in myself, I’m more productive, and I feel more positive!
Love, Amie ❤
The Curvaceous Vegan
That is just the best validation of superfoods, thank you, Amie!
This is a great post! I tend to indulge in unhealthy food just for a quick burst of dopamine, but I can definitely see that eating healthy would be way more beneficial in the long run. Thank you for sharing this!
I think if you pick the right superfoods you can still get your dopamine – win, win!
One of the toughest things for me about having so many food allergies is that most of the “healthy” meals I could make, I can’t actually eat because they contain things I’m allergic to: oats, apples, pineapples, avocado, etc. So I get a little stuck with “healthy” eating. But I definitely want to try and incorporate more superfoods into my diet as I can!
Ah no, that’s such a shame – but hopefully you’ve found some superfoods on these lists that you can eat? Beans and pulses, for example? Some of the berries?
Great post! I love this post and I am a firm believer that there is a link between mental and physical health in some cases, and these superfoods are amazing choices. I’ll check them out x
Thank you, Eleanor, that’s very good to hear – glad you enjoyed it! x
This is so helpful for me. I am in need of working on to get as much superfoods, nutrients and vitamins into my body, having fibromyalgia and to help me feel better in other areas. Thank you for sharing this really helpful post Lisa xxx
Lauren
Ah that’s so good to hear, Lauren, I’m so glad this post was useful for you, that’s wonderful xx
I never really understood what superfoods were but when I saw oily fish like Salmon, Berries and leafy greens it made me realise that these foods always make me feel good and whenever I’ve eaten them a lot I do notice myself being less anxious. Definitely think I need to make more of an effort with my diet especially during the Winter months as that’s always when it seems to go downhill. Thank you Lisa!
That’s so interesting, Hannah, and such a great validation of the power of the right superfoods too. I’m really pleased this post was helpful for you, that’s just brilliant to hear!
Fab post, we usually forget that food is very important for our mind
Thanks for sharing
https://uncuaderno4cero.wordpress.com
Thank you, yes, we do 🙂
In my view, you are right. I always try to eat healthy and I do, of course. I rarely eat less than the recommended 5 portions of fruits and veggies each day, and most of the time I eat up to 10. My thoughts are that this helps with mental health, at least because it feels good to eat like that, but it’s also about energy levels, and essential nutrients for the brain too.
Thank you, Anca, that’s very good to hear. And a real endorsement of nutritional psychiatry too 🙂
I knew superfoods were great for physical health, but I didn’t realize they were great for mental health as well!
Thank you for sharing the recipes & I want to make some superfood smoothies now!
Excellent, my work here is done… thank you, Karalee!
I’ve bookmarked this post on Pinterest for future reference, I loved reading this! x
Lucy | http://www.lucymary.co.uk
Oh thank you, Lucy, that’s very kind! x
These look amazing! I love adding flax and chia to my smoothies!
Don’t they just? Delicious!
I have never heard of nutritional psychiatrists before reading your post, but I have alway believed that our diet has a huge impact on our overall wellbeing. I will definitely be looking into getting a few of the superfood supplements you recommended. Thank you so much for sharing such an interesting post!
TBH neither had I, but it makes perfect sense to me know – thank you so much, I’m so pleased it was helpful!
It all looks so lush, especially the Xcellent Berry. With spring and summer on their way, I may include it on my sorbet list.
I’m drooling over here.
As always, like you, I’m forever championing the great benefits of oily fish!
I know, they’re all perfect for summer, aren’t they? Yum, yum!
This is the first time I have heard of nutritional psychiatrist so I have definitely learnt something new already in this post! The recipes sound lovely, I will have to try them. It’s amazing how well you can feel when you have eaten ‘healthy’, isn’t it?
thanks for sharing 🙂
Aimsy xoxo
Aimsy’s Antics
Yes, me too, but I love the whole concept, it makes such good sense. You’re so right, whenever I eat healthily I feel better mentally – and now I know why 🙂
A really delightful mix of charming superfood combinations. The word ‘superfood’ used to make me think ‘gross’ before I knew what it was. I love mixing superfood blends into my smoothies along with protein powder. The superfood and protein powder combined give a simple smoothie a delightful boost and make it even more delicious!
Thanks for sharing some new blends I have not come across before. <3
It sounds like you’re already way ahead of the superfood game – ! bet your smoothies are delicious! 🙂
So informative Lisa! Thanks so much for sharing with us. I need to add more superfoods into my everyday life!
You’re welcome, glad it was useful!
A balanced diet plays an essential role in our well-being. You have mentioned some wonderful nutritional foods and their benefits too. These smoothies recipes are great, especially for the kids:)
Thanks for a needed and helpful post, Lisa
Oh thank you so much, Sara, that’s very kind, I’m so pleased the post was helpful for you!
I actually only recently found out about all the nutritental values of oily fish for you, especially sea bass – apparently it’s really good for a variety of reasons! This was a really interesting post Lisa – thankyou for sharing x
Thank you, Kayleigh – and yes, oily fish often gets overlooked as a superfood, but it’s one of the best (and yummiest!) x
So true! Eating healthy food helps us to improve out mental health. My favorite superfoods are berries, dark chocolate, nuts, oily fish, dark chocolate, and green tea. Green tea is always calming for me. Thank you for sharing this informative post.
I’m with you on everything except green tea which I cannot stand – fresh herb teas are much better, I think! Thank you, Fadima, I’m glad you enjoyed the post 🙂
I haven’t heard of nutritional psychology before but it definitely makes sense! I try to incorporate these superfoods into my diet – I’m just not that big of a fish eater. Thanks for sharing!
Doesn’t it just? I’d not heard of it either but I love the whole concept!
I’m really into healthy eating (most of the time) and honestly, I feel horrible when I eat junk food now. Superfoods make me feel so much better and give me a ton more energy throughout the day.
That’s so interesting about junk food – sadly it doesn’t have same effect on me, I enjoy it too much!
Thank you for sharing this! It was very informative and gave tips that I will be using.
Thank you, I’m glad it was helpful.
I wish I liked healthier food more. I love salads and fruits but fish is a no go for me! Those supplements sound like they would be perfect for me! X
They’re so convenient, such an easy way to get superfood benefits! x
I feel like most people look to fitness to make them more healthy but what we eat is just as important! I love how you broke it all down and listed the foods as well because that is so helpful. I am quite lucky that I love white fish, fruit and veg so I have no problems there. I think I might just need to integrate it more into my diet! X
I’m not very fit physically but mentally I’m very happy indeed and I think a lot of that is down to enjoying the occasional junk food but balancing it out with healthy options. Thank you, Gemma, I’m so pleased you found this post useful! x
Great post! I do know the benefits of these foods but never called them superfoods. Thanks for the recipes as well! I enjoy a good bowl of oats in the morning with various fruits and nuts. While the popular notion is that it’s bland and just healthy but not tasty, they can be very tasty too.
Oh I agree, I love oats for breakfast, they fuel me for the rest of the day and there are SO many ways to make them tasty!
Foods really can affect your mental health. For me personally I have found that when I eat high sugar foods I feel my anxiety so much worse. I am really trying to eat healthier.
Oh yes, they can. Sugar doesn’t affect me that way but I’m still trying to cut down for health reasons!
Since I discovered chia pudding, I’m preparing it for every
breakfast. Awesome tips..
Thank you, Gabi, that’s great to hear!
I always feel better when I’m eating ‘superfoods’ but I don’t know of that’s a placebo effect because I’m eating well my brain goes of course you instantly feel amazing. I don’t use powders these days but I used to love adding them to my smoothies years ago before I’d fully figured out how to get everything I needed from the whole foods. I should probably get some more just as a top up every now and again x
When I was looking at the smoothie recipes I thought of you and all your yummy oat and smoothie recipes! I think it’s great that you know how to get what you need, I wish I did, but I guess the powders are a super useful shortcut for lazy people like me 🙂 xx
I’d never heard of Nutritional Psychiatry before, but it makes so much sense! Really interesting to learn about that. I was familliar with a lot of these foods, but don’t always eat them as much as I should. This was a good reminder for me to pick up some leafy greens on my next grocery shop! 🙂
Honestly, when I found out about it I was fascinated – I’d never considered that physical wellness could also help mental health but it makes so much sense! Hope you find your leafy greens 🙂
I haven’t heard of superfood powders but what a fantastic idea to incorporate more superfoods into your diet! I will be looking for some here in Canada. Thanks for sharing!
Thank you, Jodie, I hope you find some 🙂
I am a big fan of superfoods. They are so good for you and delicious for the most part. Though, fish oil is a different story, but still consumable. I am a huge fan of different berries! It is great when you can make a delicious smoothie or bowl with them. Thanks for sharing!
Nancy ✨
Yes, I know what you mean about fish oil, but I do love salmon and mackerel, so I’m OK with that 🙂 Although smoothies are my goto for speed!
You are right that one’s diet is also essential to being healthy. I have been making steps to incorporate super foods to my meals like oily fish, drinking green tea and eating nuts. It’s important to have both mental health and physical health.
Absolutely, thank you, Liz. The link between physical and mental health makes perfect sense.
It’s so easy to forget quite how much of an impact what we eat can have on us! I’ve been trying to incorporate more oily fish and greens into my diet lately. Although something that can be simply added to a smoothie would be a massive help in ticking more of those boxes!
Em
I know, it was wild to me initially that what we eat has such a direct impact on mental health, but actually it makes perfect sense!
Thanks for sharing, I have tried to include some of these into my diet over the years, I like the mixed seeds so my porridge in the morning, it’s also about balancing all of these superfoods so we don’t overdo it 🙂
Absolutely, balance is key – glad to hear you found this post useful, thank you, Nic!
Really nice! It makes a lot of sense, doesn’t it? What we put inside our body will determine how it operates. And with your suggestions, eating healthy sure becomes easy, on top of being really pretty. Thanks!
You’re welcome, and yes, if something looks pretty I’m far more inclined to eat it too!