Blog

By Ann Marie Gardner, LSW

We’ve all heard that eating healthy is good for your body, but did you know it’s just as important for your

mind?

What you eat can affect how you feel. It can influence your mood, focus, energy, and even how well you manage stress and anxiety. Let’s dig into how nutrition and mental health are connected—and how you can nourish your brain as well as your body.

Your Brain Is Hungry for the Right Fuel

Your brain uses more energy than any other organ in your body. To work properly, it needs a steady supply of nutrients like:

• Omega-3 fatty acids (found in flaxseeds, walnuts)
• B vitamins (from leafy greens, whole grains)
• Iron and zinc (in beans, and lentils)
• Magnesium (in bananas, dark chocolate, avocados)
• Antioxidants (from berries, carrots, colorful fruits & vegetables)

Without these, your brain can struggle to regulate mood, energy, and stress responses.

Poor Nutrition Can Worsen Mental Health

Skipping meals, eating too much sugar, or loading up on processed foods may feel convenient or comforting in the moment but over time, these habits can take a toll.

Here’s what the research shows:

• Diets high in sugar and unhealthy fats are linked to higher rates of depression and anxiety.
• Skipping meals can make you feel irritable, foggy, or dizzy.
• Not getting enough vitamins can lead to fatigue and mood swings.
• Gut health (yes, your stomach!) plays a key role in mental health. What you eat affects your gut microbiome, which communicates with your brain.

The Gut-Brain Connection

Scientists now refer to the gut as the “second brain.” That’s because your digestive system makes about 90% of your body’s serotonin, a key brain chemical involved in mood regulation.

A healthy gut leads to more stable moods, better stress response, and improved overall well-being.

To support your gut health:

• Eat fiber-rich foods like fruits, veggies, and whole grains.
• Include fermented foods (yogurt, kefir, kimchi, sauerkraut) for probiotics.
• Drink water to support digestion.
• Avoid excess sugar and highly processed snacks.

Nutrition and Common Mental Health Conditions

Anxiety

• Stable blood sugar helps reduce jittery, panicked feelings.
• Magnesium, B6, and omega-3s can help calm the nervous system.

Depression

• Diets high in processed food can worsen symptoms.
• Nutrients like folate, iron, and omega-3s can help regulate mood.

ADHD & Focus Issues

• High-sugar diets can lead to crashes and restlessness.
• Protein, complex carbs, and healthy fats can support focus and energy.

Simple Tips for Better Brain Food

You don’t have to be perfect. Just start small. Try one or two of these this week:

• Eat something within 1 hour of waking up.
• Don’t skip meals (especially breakfast!).
• Swap one processed snack for a whole food (fruit, nuts)
• Add something green to your plate once a day.
• Drink more water and cut back on sugary drinks.

Mood-Food is Real

Nutrition isn’t the only part of mental health, but it’s a powerful one. Therapy, exercise, medication, and support are all important and eating well can amplify those efforts.

Your brain is a living organ that needs real food to thrive. If you’re struggling emotionally, consider how your diet may be playing a part. Nourishing your body is one of the kindest things you can do for your mind.

At Behavioral Health Services of Greater Cleveland, we specialize in evidence-based therapies tailored to your unique needs. Contact us today to schedule a consultation and explore the best options for your mental health journey. Behavioral Health Services of Greater Cleveland has two locations for in-person sessions (Rocky River and Medina), and Telehealth is available. Please call (866) 466-9591 ext. 0 for an intake.