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Check out our blogs! Get valuable information, tips and tricks for dealing with anxiety, overcoming depression and overall self-care!

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The Role of Nutrition in Mental Health: How Diet Affects Mood

March 05, 20244 min read

Did you know? What you munch on can seriously affect your mood, your stress levels, and even your overall mental health. Let's talk about why that matters way more than you might think.

First off, why should we care about what we eat when it comes to our mental well-being? Well, think about it this way: our bodies are like fancy machines, and just like any machine, they need the right fuel to function properly. And guess what? Food is that fuel! So, when we're feeding ourselves junk, it's like putting low-grade fuel into a high-performance car – it's just not gonna work as well as it could.

Let's talk about the brain – that marvelous organ that's basically the master of our bodies. Did you know that the brain is in total control when it comes to what it needs to stay happy? One of the key things it needs is a good balance of nutrients to keep everything running smoothly, especially when it comes to mood regulation.

You see, certain nutrients play significant roles in keeping our brains happy and healthy. Take omega-3 fatty acids, for example – they help save the day when it comes to mood disorders like depression and anxiety. Then there's vitamin D, the sunshine vitamin, which helps regulate serotonin levels – that's the neurotransmitter responsible for making us feel all warm and fuzzy inside.

But it's not just about the individual nutrients – it's also about how they all work together in harmony. When we're eating a balanced diet full of fruits, veggies, whole grains, and lean proteins, we’re giving our brains front row seats to the best show in town.

You might be thinking, "But what about comfort food? Doesn't a big slice of pizza make me feel better when I'm down?" You may be right! We've all been there, reaching for the ice cream when we're feeling down. And there's nothing wrong with the occasional treat – life's too short not to indulge every now and then! But when it comes to long-term mental health, it's all about finding that balance and giving your brain the nutrients it needs to thrive.

So, the next time you're feeling stressed or anxious, take a look at what you're putting on your plate. Are you fueling your brain with the good stuff, or are you feeding it junk food? Remember, you only get one brain so why not treat it like the VIP it is?

And if you need a little extra help figuring out how to nourish your brain, don't hesitate to reach out to a registered dietitian or mental health professional. They can help you whip your diet into shape and give you the tools you need to live your happiest, healthiest life.

Macronutrients, Micronutrients, and Mood

Let's start with the big three of macronutrients: carbohydrates, fats, and proteins. These are the rockstars of the nutrition world and each one plays a unique role in shaping our mood.


Also known as our body's favorite source of energy. When we eat carbs, our bodies break them down into glucose, which fuels our brain and muscles. But here's something you might not know: not all carbs are created equal. Ever heard of the glycemic index? It's basically a measure of how quickly a food raises your blood sugar levels. High-glycemic foods, like sugary treats and refined grains, can cause a rapid spike and crash in blood sugar, leading to mood swings and energy crashes. On the flip side, low-glycemic foods, like whole grains and legumes, provide a steady stream of energy, keeping your mood stable and your belly happy.


The misunderstood superheroes of the nutrition world. Fats are essential for brain health and mood regulation. Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, are especially important for keeping your brain happy and your mood balanced. So don't be afraid to add a little healthy fat to your plate – your brain will thank you for it!


The building blocks of life. Proteins are made up of amino acids, which are essential for neurotransmitter production. You know those feel-good chemicals like serotonin and dopamine? They're made from amino acids found in protein-rich foods like meat, fish, eggs, and tofu. So make sure you're getting enough protein in your diet to keep those neurotransmitters firing on all cylinders.

Now, let's talk about micronutrients. These are the vitamins and minerals that play a crucial role in brain health and mood regulation.

Vitamin D

Not only does it help regulate mood, but it also plays a key role in serotonin production.

B Vitamins

They're like little mood-boosting powerhouses, helping your body convert food into energy and regulating neurotransmitter synthesis.

But here's the thing: even just a slight deficiency in certain micronutrients can wreak havoc on your mood. So it's important to make sure you're getting a wide variety of nutrient-rich foods in your diet – think colorful fruits and veggies, whole grains, nuts, seeds, and lean proteins.

So there you have it! What you eat doesn't just affect your waistline – it also has a big impact on how you feel.

nutrition and mental healthfood and mood
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Jeanne Prinzivalli

Jeanne Prinzivalli is a licensed psychotherapist working with adult individuals. She supports people on their journey to self-awareness, self-care and overall wellbeing.

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Jeanne Prinzivalli
Therapist + Coach

I help ambitious, anxious women learn how to trust and put themselves first, so they can stop burning themselves out trying to meet other people's expectations.

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