How Dietitians Can Support Mental Health: 5 Foods to Fuel Your Brain

A balanced diet can help feed the brain, lighten stress or anxiety, and nourish our whole sense of
well-being. What we eat has a profound impact on the mind, body and brain – yet, dietitians are
largely underutilised in the current mental health crisis. This week is Dietitians Week, and in this blog
post, we’ll explore some of the ways dietitians can assist with mental health, along with
examples of services we provide and foods that nourish your mind, body, and brain.

What do Dietitians actually do?

Accredited Practising Dietitians understand that mental and physical health go hand in hand
and need to be nurtured and treated together. We have the ability to provide evidence-based
advice and support people through their mental health journey. Working with a dieitian includes
receiving nutritional education and counselling, personalised nutrition strategies, and support
for specific conditions. We also work closely with mental health professionals to provide the best
support and care for our clients.

How Food Can Affect our Mood

Research has shown that the foods we consume can directly impact neurotransmitter function,
inflammation levels, and even the structure of our brains. A balanced diet rich in nutrients
provides the foundation for optimal cognitive function and emotional well-being.

Here are 5 foods which promote/support Brain Health:

1. Fatty Fish: Rich in omega-3 fatty acids, fatty fish like salmon, mackerel, and sardines are
   essential for brain health. Omega-3s play a crucial role in neurotransmitter function and have
   been linked to reduced risk of depression and cognitive decline.
2. Leafy Greens: Leafy greens such as spinach, kale, and Swiss chard are packed with vitamins,
   minerals, and antioxidants that support brain function. They’re particularly rich in folate, which
   has been associated with a lower risk of depression.
3. Berries: Berries are loaded with antioxidants, which help protect brain cells from oxidative
   stress and inflammation. Blueberries, in particular, have been shown to improve memory and
   cognitive function.
4. Nuts and Seeds: Nuts and seeds are excellent sources of healthy fats, protein, and
   micronutrients that support brain health. Walnuts, almonds, and flaxseeds are particularly high
   in omega-3s and other essential nutrients.
5. Whole Grains: Whole grains like oats, quinoa, and brown rice provide a steady supply of
   energy to the brain. They’re rich in fibre, vitamins, and minerals that support overall health and
   cognitive function.
   

If you’re interested in learning more about how nutrition can support your mental health
journey, don’t hesitate to book in an appointment with our dietitians for further guidance and
support. Your brain will thank you for it!