World Mental Health Month: Nourishing the Mind Through Nutrition

World Mental Health Month, a moment to raise awareness, reduce stigma, and promote mental well-being for all each October. While conversations often center around therapy, medication, and mindfulness, one powerful tool is frequently overlooked: nutrition.

In 2025, it’s estimated that over 1 billion people worldwide are living with mental health disorders such as anxiety, depression, bipolar disorder, and substance use conditions. These disorders are now recognized as one of the leading causes of long-term disability and contribute to significant economic losses due to reduced productivity and increased healthcare costs. The rising prevalence of mental health challenges—especially among young people—underscores the urgent need for holistic approaches to care, including nutrition.

Nutrition doesn’t just affect our physical health—it profoundly influences our emotional and mental well-being. As a registered dietitian, I’ve seen firsthand how small dietary changes can lead to big improvements in mood, energy, and resilience. When we nourish our bodies with the right foods, we also support a healthier, more balanced mind.

The Brain-Gut Connection: Your Second Brain

The gut, often called the “second brain,” plays a critical role in mental health. This connection, known as the gut-brain axis, allows your digestive system to send signals to your brain through a pathway called the vagus nerve. That means the trillions of bacteria living in your gut—known as your gut microbiome—can actually influence your mood, memory, and how well you handle stress. When your gut is healthy, your mind is more likely to feel balanced too.

This connection matters for everyone—children, adults, and seniors alike. In children, a healthy gut can support emotional development and focus. For adults, it can help manage stress and mood swings. And for older adults, maintaining gut health may support cognitive function and reduce the risk of depression.

A well-balanced gut microbiome helps produce neurotransmitters such as serotonin and dopamine, which are essential for maintaining mood stability. In fact, nearly 90% of serotonin is produced in the gut. Diets rich in fiber, fermented foods, and prebiotics help maintain this microbial balance, supporting mental clarity and emotional resilience.

Nutrients That Support Mental Health Across All Ages

• Nutrition plays a vital role in supporting brain function and emotional well-being. While no single nutrient is a cure-all, certain ones have been shown to positively influence mood, energy, and cognitive health. Here are some key nutrients to consider, along with examples of how they can benefit people at different life stages:
• Omega-3 Fatty Acids: These healthy fats help build brain cell membranes and reduce inflammation, which is linked to depression and anxiety.
  • For children: Omega-3s support brain development and focus. Try adding chia seeds to smoothies or offering tuna sandwiches.
  • For adults: Salmon, walnuts, and flaxseed oil can help manage stress and support emotional balance.
  • For seniors: Omega-3s may help slow cognitive decline and support heart health. Consider grilled mackerel or fish oil supplements (with doctor approval).
• B Vitamins (especially B6, B9/folate, and B12): These vitamins help produce neurotransmitters like serotonin and dopamine and support energy metabolism.
  • For children: Fortified cereals and leafy greens like spinach can help meet daily needs.
  • For adults: Eggs, legumes, and whole grains support mood and reduce fatigue.
  • For seniors: B12 absorption can decrease with age, so fortified foods or supplements may be needed.
• Magnesium: Known for its calming effects, magnesium helps regulate the nervous system and reduce anxiety.
  • For children: Almond butter on whole grain toast or bananas make magnesium-rich snacks.
  • For adults: Leafy greens, pumpkin seeds, and dark chocolate can help ease tension.
  • For seniors: Magnesium may support sleep and muscle function. Try oatmeal with chopped nuts or soup with potatoes and spinach.
• Vitamin D: Often called the “sunshine vitamin,” low levels of vitamin D have been linked to depression and seasonal affective disorder.
  • For children: Milk, yogurt, eggs, and fortified orange juice are good sources. Outdoor play also boosts natural vitamin D.
  • For adults: Fatty fish, egg yolks, and sunlight exposure help maintain levels.
  • For seniors: Vitamin D supports bone health and mood. Supplements may be recommended, especially for those with limited sun exposure.
• Zinc and Iron: These minerals are essential for cognitive function and emotional regulation.
  • For children: Lean meats, beans, and fortified cereals help support growth and attention.
  • For adults: Red meat, lentils, and shellfish can help prevent fatigue and brain fog.
  • For seniors: Iron and zinc deficiencies are common and may affect memory and mood. Include foods like turkey, quinoa, and cooked spinach.

Dietary Patterns That Support Mental Health

When I talk to patients about nutrition and mental health, I often emphasize that it’s not just about individual nutrients—it’s about the overall pattern of eating. What we consistently choose to eat can have a powerful impact on how we feel, think, and cope with stress. Balanced dietary patterns help stabilize mood, support brain function, and reduce inflammation, which is often linked to anxiety and depression.

Two of the most well-researched eating styles that support mental well-being are the Mediterranean and DASH diets. While these aren’t one-size-fits-all plans, they offer helpful frameworks that can be adapted to suit different ages, lifestyles, and cultural preferences.

• The Mediterranean Diet: This approach emphasizes fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil, with moderate amounts of fish, poultry, and dairy. It’s been associated with lower rates of depression and cognitive decline. For families, I often suggest simple swaps like using olive oil instead of butter, offering fruit as a snack instead of packaged sweets, or adding beans to soups and salads. For older adults, soft-cooked vegetables, lentil stews, and grilled fish are gentle on digestion and rich in nutrients that support memory and mood.
• The DASH Diet: Originally developed to help manage high blood pressure, the DASH diet focuses on vegetables, fruits, lean proteins, whole grains, and low-fat dairy, while limiting sodium, added sugars, and saturated fats. It’s also shown promise in improving mood and reducing anxiety. For busy adults, meals like grilled chicken with roasted vegetables, fruit smoothies, or veggie stir-fries with tofu or turkey are easy and DASH-friendly. For seniors, oatmeal with berries, poached fish, and low-fat yogurt with sliced almonds are simple, nourishing options that support both heart and mental health.

While children and teens don’t need to follow formal diets like Mediterranean or DASH, they benefit from regular meals and snacks that include a variety of whole foods. Encouraging fruits, vegetables, whole grains, and healthy fats can support emotional regulation, focus, and growth.

Examples include whole grain toast with nut butter and banana, veggie sticks with hummus, or pasta with tomato sauce and lean ground turkey. These meals are familiar, easy to prepare, and packed with nutrients that support brain development and mood.

Across all age groups, I recommend limiting processed foods, refined sugars, and saturated fats. These foods can contribute to inflammation, disrupt gut health, and impair brain function—factors that may increase the risk of depression and anxiety.

Instead of sugary drinks, try water infused with fruit or herbal teas. Replace packaged snacks with fresh fruit, nuts, or whole grain crackers. And when possible, cook meals at home using fresh ingredients to better control what goes into your food.

Blood Sugar and Emotional Stability

One of the most overlooked contributors to mood swings, irritability, and anxiety is blood sugar. I often work with patients who feel emotionally drained or overwhelmed—and sometimes, the root cause is how and when they’re eating.

When we skip meals or rely on high-sugar snacks, our blood sugar levels spike and then crash. These fluctuations can lead to symptoms like fatigue, restlessness, brain fog, and even panic-like feelings. For individuals already managing anxiety or depression, unstable blood sugar can make those symptoms feel more intense or unpredictable.

Balanced meals that include a combination of protein, fiber, and healthy fats help stabilize blood sugar and support emotional equilibrium. For example:

• A child might benefit from a breakfast of scrambled eggs with whole grain toast and fruit, rather than sugary cereal.
• Adults can aim for lunches that include grilled chicken or tofu, brown rice, and roasted vegetables.
• Seniors may find that oatmeal with chia seeds and berries provides lasting energy and supports both mood and digestion.

I also talk to patients about emotional eating, which is incredibly common. Many people turn to food for comfort during stressful or sad moments. While this is a natural response, it can lead to a cycle of guilt, poor nutrition, and further emotional distress. Over time, emotional eating can mask underlying feelings and make it harder to recognize true hunger or fullness.

That’s where mindful eating comes in. I encourage patients to slow down during meals, avoid distractions like phones or TV, and really tune into how their body feels. Are you eating because you’re hungry—or because you’re stressed? Are you enjoying the food—or rushing through it? These small shifts in awareness can help break the cycle of emotional eating and build a healthier relationship with food.

For those struggling with mood or energy, I often recommend starting with small, consistent changes, eating every 3–4 hours, choosing whole foods over processed ones, and staying hydrated. These habits may seem simple, but they can have a profound impact on how we feel—physically and emotionally.

Nutrition as Preventative Mental Health Care

I often remind patients that while nutrition alone isn’t a replacement for therapy or medication, it can be a powerful partner in mental health care. Food affects how we feel—physically, emotionally, and mentally—and when used intentionally, it can support healing, resilience, and overall well-being.

Preventative care through diet can reduce the risk of developing mood disorders and enhance the effectiveness of other treatments. I’ve seen this firsthand in my work, especially in our diabetes program where we include postpartum visits. Postpartum depression is a significant concern in our facility, and one patient in particular stands out. She was really struggling emotionally, and while we weren’t replacing her mental health care, we focused on simple, supportive dietary changes—foods known to benefit mood and brain function. Just small shifts, like adding leafy greens, increasing hydration, and reducing processed sugar. When we followed up a month later, her mental health had noticeably improved. She felt more stable, more energized, and more hopeful.

These kinds of changes may seem minor, but they can have a meaningful impact on how we feel day to day. Leafy greens provide folate, which supports neurotransmitter production. Drinking more water helps with energy and focus. Reducing processed sugar can stabilize blood sugar and reduce mood swings. These are all small, accessible steps that can make a big difference—especially when combined with other forms of care.

Working with a dietitian allows us to tailor these changes to each person’s lifestyle, preferences, and health needs. Whether someone is managing anxiety, recovering from depression, or simply looking to feel more emotionally balanced, we can create a plan that supports their mental health goals in a sustainable way.

Nutrition isn’t just about what’s on your plate—it’s about how you feel after you eat, how your body responds, and how your mind functions. When we approach food as part of a broader mental health strategy, we open the door to healing that’s both nourishing and empowering.

A Healthier Mind Starts on Your Plate

As a dietitian, I’ve seen how even small changes in eating habits can make a big difference in how people feel. Whether it’s a child learning to enjoy vegetables, an adult managing stress through nutrition, or a senior supporting cognitive health, balanced eating patterns can be a powerful tool for mental wellness.

If you’re unsure where to start, working with a registered dietitian can help. We can tailor recommendations to your age, health goals, and preferences—making it easier to build habits that support both physical and emotional well-being.

About the Expert

Alison Weis, is a registered dietitian with MemorialCare Medical Group, where she sees patients in Long Beach and Fountain Valley. She earned her Master’s degree in Nutritional Science from California State University, Long Beach and is also a Certified Diabetes Care and Education Specialist. Passionate about helping families thrive, Alison enjoys creating nutritious, delicious meals and exploring new recipes. She believes in a holistic approach to wellness, often incorporating exercise and outdoor activities into her lifestyle. Her work focuses on empowering patients to make sustainable dietary changes that support both physical and mental well-being.

Interested in learning how nutrition can support your mental health? Talk to your MemorialCare primary care provider about placing a referral to Nutrition Services or call 714-659-5574 to learn more.