May is Mental Health Awareness Month

Mental health is a multi-layered topic—and emerging science confirms that what you eat can play a significant role in how you feel emotionally and mentally.

This month, let’s explore how specific nutrients, gut health, and diet patterns can support emotional balance, reduce anxiety, and improve overall mood.

🧬 The Science: How Food Affects the Brain

The Gut-Brain Axis
Your brain and gut are connected by the vagus nerve. A healthy gut produces neurotransmitters like serotonin and dopamine—over 90% of serotonin is made in the gut!
Blood Sugar and Mood Swings
Highly processed, high-sugar foods cause blood sugar spikes and crashes, which are linked to irritability, anxiety, and low energy.
Inflammation and Depression
Diets high in processed foods can increase inflammation, which has been associated with depressive symptoms.
→ Anti-inflammatory diets (rich in omega-3s, leafy greens, berries) are linked with lower depression rates.
Micronutrient Deficiencies
Lack of B vitamins, magnesium, zinc, and iron can all contribute to poor mood, fatigue, and brain fog.

🥗 Top Nutrients for Mental Wellness

Omega-3 Fatty Acids (Salmon, chia seeds, flaxseed oil): Reduce symptoms of anxiety and depression.
Magnesium (Leafy greens, pumpkin seeds): Supports relaxation, sleep, and nerve function.
B Vitamins (Whole grains, legumes, eggs): Important for energy and neurotransmitter production.
Probiotics + Prebiotics (Yogurt, kimchi, bananas, garlic): Balance gut microbiota and promote mental clarity.
Tryptophan (Tofu, oats, nuts): Helps produce serotonin.