Nutrition experts suggest healthy foods for brain well-being

By Tashi McQueen
AFRO Staff Writer
[email protected]

Mental health remains a significant issue in the United States. According to Mental Health America, more than 50 million adults—20.78 percent of the population—experienced a mental illness between 2019 and 2020.

Several nutrition experts say food choices can help reduce stress and depression and support mental wellness.

“Beneficial foods include fatty fish such as salmon, herring, anchovies, sardines and mackerel that have omega-3 fatty acids,” said Gregory Lafortune, a registered dietitian nutritionist. “Leafy greens such as spinach, kale and collards, as they have vitamins and minerals, like folate and magnesium, which support mood and focus.”

Omega-3 fatty acids can reduce depression and anxiety by supporting neurotransmitters and decreasing inflammation, said Lafortune.

Vandana Sheth, a registered dietitian nutritionist and certified diabetes care and education specialist, also recommends fermented foods like yogurt and kimchi, as well as nuts and seeds. Fruits, particularly berries and citrus, are also helpful.

“Berries and citrus contain Vitamin C and other antioxidants that support anti-aging and overall cognitive health,” said Lafortune.

Foods to avoid include alcohol and added sugars.

“Alcohol interferes with neurotransmitter function and can lead to disruptions in sleep, memory and mood,” said Lafortune. “In excess, sugar can lead to insulin resistance in the brain, which is a precursor for dementia.”

Lafortune also stressed the importance of key nutrients.

“Inadequate levels of Vitamin D are linked to increased depression and stress risk,” said Lafortune. “Magnesium supports mood and helps to calm the nervous system.”

Jessica McAllister, a registered dietician nutritionist based in Honolulu, Hawaii, agreed and warned against consuming highly processed foods.

“Highly processed foods and refined sugars, such as fast food and sugary treats, can cause rapid fluctuations in blood sugar levels, leading to mood swings and increased stress responses,” said McAllister. “Excessive caffeine and energy drinks may induce jitteriness and exacerbate anxiety, especially in those prone to panic attacks.”

McAllister laid out why Black Americans in particular should be mindful of the foods they eat that can improve or worsen their mental wellness. 

“We know that chronic stress disproportionately affects Black Americans, often leading to conditions such as high blood pressure and mental health issues,” she said. “Improving diet quality by emphasizing nutrient-dense, culturally significant foods like leafy greens and sweet potatoes can help reduce our risk.”

For tips specific to Black Americans, Lafortune suggests keeping vegetables in the “culture “ and being mindful of heart health when preparing soul food. 

“Cultural dishes that feature vegetables like collard greens, okra, sweet potatoes, beans, peas and more contain a wide array of nutrients that support gut and brain health,” said Lafortune. 

In order to maintain heart health, Lafortune suggested baking or air frying instead of submerging foods in hot oil.

For those concerned about the cost of eating healthy, McAllister offered a simple solution.

“It is not necessary to consume only organic or specialty foods to benefit mental health, or overall health, for that matter,” said McAllister. “Affordable staple foods, like seasonal vegetables, beans and whole grains, can be just as valuable to a healthy diet.”

When it comes to seasonings, herbs are beneficial.

“Herbs generally are anti-inflammatory and can support brain health,” said Lafortune. 

“High sodium seasonings, especially those with additives such as MSG and artificial flavor enhancers, may significantly reduce the nutrient quality of meals,” added McAllister.

Bridget Wood, a registered dietitian nutritionist and certified diabetes care and education specialist, stressed the value of a well-balanced and mindful diet.

“It’s important to monitor your intake of things like sodium, sugar, higher-fat dairy items, red meat and other animal products,” said Wood. “These items are ok from time to time, but if eaten in excess over a long period of time, they can impact your mental wellbeing negatively and increase inflammation. Being mindful of what you eat can make a big difference in both your physical and emotional health.”