19/01/2026
What we eat plays an important role in how our brain functions and how we feel day to day. While food isn’t a replacement for mental health support, evidence shows that certain nutrients can help support mood regulation by influencing brain chemistry, inflammation, and the gut–brain connection.
🥑 Healthy fats (omega-3s)
Found in oily fish, walnuts, flaxseeds, and chia seeds. Omega-3 fatty acids support brain cell structure and are linked to improved mood regulation and reduced inflammation.
🥬 Complex carbohydrates
Whole grains, oats, brown rice, and sweet potatoes help stabilise blood sugar levels, which supports steady energy and mood. They also aid serotonin production.
🍓 Fruit and vegetables
Rich in antioxidants, vitamins, and minerals that protect brain cells from oxidative stress. Leafy greens and brightly coloured produce are particularly beneficial.
🫘 Protein-rich foods
Beans, lentils, eggs, dairy, tofu, and lean meats provide amino acids like tryptophan and tyrosine - building blocks for neurotransmitters such as serotonin and dopamine.
🥣 Fermented and gut-friendly foods
Yoghurt, kefir, kimchi, sauerkraut, and fibre-rich foods support gut health. A healthy gut microbiome is closely linked to mental wellbeing via the gut–brain axis.
🌰 Micronutrients that matter
Foods rich in magnesium, zinc, B vitamins, and iron (nuts, seeds, legumes, whole grains) are associated with better emotional regulation and reduced fatigue.
Mood regulation is complex and influenced by many factors, such as sleep, stress, connection, and support. Nutrition is one supportive piece of the puzzle, not a cure.
Small, consistent changes can still make a meaningful difference over time 💙
