Nutrition expert says common food ‘plays a key role in brain function’

A study by YouGov has shown that more than 60% of Britons are taking health claims over ultra-processed foods seriously. Additionally, research shows that one in six people experience a common mental health problem, like anxiety and depression, in any given week in England.

In light of these findings, Melissa Mitri, nutrition expert at Welltech, has highlighted the surprising connection between our diet and mental health.

She said: “While we can’t say that food causes or cures mood disorders, what we eat can absolutely influence our mental wellbeing. The gut and brain are closely connected, so it’s extremely important to understand how what we put into our bodies might affect our mind. There’s a reason we say ‘you are what you eat’.”

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Best foods for your brain

Salmon

“Fatty fish like salmon, which are rich in omega-3 and omega-6 fatty acids, play a key role in brain function. Recent studies even suggest that consuming these types of foods can have a positive effect on symptoms of depression.”

Kale

“Individuals with folate deficiency often show poor responses to antidepressants, making folate-rich foods, like kale, especially important. Packed with folate, vitamin K, and antioxidants, leafy greens may help reduce the risks of depression, support treatment outcomes, and boost cognitive function.”

Kefir

“About 95% of the body’s serotonin is produced in the gut and, as a fermented food, kefir is rich in probiotics that support gut health, making it a key player in the gut-brain connection. This relation has been linked to improved mood and reduced symptoms of anxiety.”

Worst foods for your brain

Bacon

“This one will certainly come as a disappointment for many, but processed meats like bacon are high in saturated fats and preservatives. This contributes to inflammation in our brain, which can, in return, increase the likelihood of psychiatric disorders.”

Coffee

“Most of us are guilty of overindulging caffeinated products, and while caffeine in small amounts can have a beneficial impact in our alertness, an excessive amount of it can heighten anxiety, disrupt sleep, and even worsen symptoms for those prone to mood disorders.”

Alcohol

“Alcohol is a known depressant that can interfere with brain chemistry and lower serotonin levels, which can significantly lower our mood over time, especially with frequent use.”

Melissa concluded: “This isn’t to say these foods need to be completely eliminated from your diet, but reducing your intake can support better emotional balance. Remember, nutrition can play a powerful role in supporting mental health, but it is just one tool, not a standalone solution.”