Good Foods and Nutrition For Your Brain Health

If you have anxiety and depression, you know it stems from our mind, our thoughts, beliefs and fears. The brain is the central driving force to our whole body. Taking care of your brain health can go a long way to keeping your mind active and healthy.

Mind and Body ConnectionDid you know that you can directly enhance brain functions by choosing to include certain foods in your daily diet?

Good nutrition is the foundation of a healthy brain. If you do not eat healthily, your brain simply will not be at its full potential. If you know me, you know I talk a lot about mood foods and how what we eat affects our anxiety levels.

It certainly pays to eat foods that reduces our anxiety.

So even though I think this, research shows that by eating the right types of food you can greatly enhance brain function and so with this in mind, here is some food for thought about your brain and how nutrition plays a crucial role in the way that your brain works.

Perhaps if we have a healthy brain our anxiety levels will decrease accordingly! Wouldn’t that be heavenly.

Good Brain Health Foods and Nutrition

While it is true that following a strict diet of the right kinds of food can increase brain strength, it is important to understand the specific food items that should be consumed daily to that end and also their individual purposes and functions. This short list will provide you with that information.

  • Whole Grains

Whole grains, including, bread, brown rice and oatmeal, are known to reduce the risk for heart disease by promoting sufficient blood flow to the heart, which, in turn facilitates that same efficient flow to all body organs, including the brain.

In regards to our anxiety, perhaps it will help stop those heart palpitations once our brain is healthy!

  • Nuts And Seeds

Nuts and seeds are excellent sources of vitamin E and getting high levels of vitamin E in your diet corresponds with less cognitive decline as you age.

Eating at least 1 oz. of filberts, almonds, cashews, walnuts, hazelnuts, Brazil nuts, sunflower seeds, sesame seeds, flax seed and pure peanut butter, tahini or almond butter is recommended.

Almonds are one of my key mood foods.

  • Blueberries

There have been numerous studies that found that blueberries have very positive effects on the brain. The results of these studies are staggering. If you eat blueberries every day, you are likely to see a rise in memory and motor skills. Various animal studies have shown that blueberries help to protect the brain from oxidative stress, which reduces the risks of developing age-related conditions, such as dementia and Alzheimer’s.

  • Avocados

Avocados contain high amounts of monounsaturated fat that facilitates healthy blood flow throughout the body and includes the brain. They also help to lower blood pressure, which reduces the risk of hypertension that is known to be a contributor to a decline in cognitive abilities.

Experts recommend a daily intake of 1/4 to 1/2 of an avocado for optimal nutritional benefit daily. Avocados are also another great food to reduce anxiety as they contain vitamin B.

  • Dark Chocolate

Dark chocolate contains powerful antioxidants and multiple natural stimulants that enhance focus and concentration. Dark chocolate also stimulates the production of endorphins that improve mood.  Experts recommend only 1/2 to 1 oz. daily since it is better in moderation.

  • Fish and Your Omega 3 Fatty Acids

Eating any deep water fish will help brain function because they are loaded with Omega-3 fatty acids. These acids significantly improve thinking and comprehension. Fish high in Omega-3 fatty acids are salmon, tuna, mackerel and sardines. They are all packed with essential nutrients for a healthy mind.

Experts recommend consuming fish at least 3 times per week. They are also low in fat and calories, and so are perfect protein choices for healthy weight management.

Can Omega 3 Fatty Acids Really Help Depression?

Various studies have reported that Omega 3 fats may help to alleviate the signs of depression and gives new hope to those who suffer from depression. Recent studies have found that an Omega 3 deficiency occurs because we’re not eating enough fish, flaxseed and varieties of nuts.

How Omega-3 Helps Depression Disorders?

If a person with a depression disorder is tested and found to have low Omega-3 levels, the problem may be solved or lessened by supplements. Cell membranes are constructed of omega-3s and if that element is lacking, the brain may not be able to produce as much serotonin.

Serotonin helps the brain communicate with other cells. Without it, the mechanisms of the brain don’t operate as well and the lack of serotonin can cause depression to occur.

Today, our diets contain less fish, red meat and eggs – all good sources for Omega-3 – and have turned to polyunsaturated fats such as soybeans and corn which are exceedingly low in Omega-3. The changing Western diet may be the reason why so many are suffering from the effects of depression.

The Mind-Body Connection

AS you can see there is a major correlation between brain health and body health. The brain is responsible for every single thing that your body does. When you eat healthy foods, you are keeping both your mind and body in optimal health. You’ll be helping your brain be as healthy as it can be and that will help your anxiety and depression lessen considerably!

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If you have not been eating right for years, there is still a chance to turn it around. If you choose healthy foods, such as those listed above, you can enhance your brain function and also improve your overall health. Just by doing a few simple changes in your diet you might just see a few changes in your anxiety and depression too.

There are foods that increase serotonin levels and foods and alcohol that causes anxiety. Why not try to eat right and see if you can’t beat your anxiety by helping those hormones in your brain!

Just remember the sooner you start eating right, the sooner you will see results!

Have any of you changed your diet after reading some of my articles? Talk to me…don’t be too shy.


Affiliate Disclosure

My website contains affiliate links, which means if you purchase any products mentioned in my articles, I may receive a commission. If you do, thank you!

About Jennifer Johnson

I suffered with social anxiety and stress for years. I discovered what my triggers were and learned to control them. Hopefully some of the natural anxiety relief techniques I have tried, will also be your solution.


  1. Whole grains? Are you nuts? Obviously you just copy this information somewhere and don’t try to search for really helpful solutions. It’s irresponsible to recommend something that harmful (whole grains) for people with anxiety. All grains should be immediately eliminated from the diet if you are suffering from anxiety!

    • Jennifer Johnson says

      Hi Elviira,

      Actually I have been called nuts before, but not so rudely. Whole grains contain an amino acid helpful for producing serotonin. The amino acid is tryptophan.

      I could be just as rude and ask if you are looking for a link back to your anxiety website? I don’t mind how many times I link to a website if people want to offer helpful advice and not ridicule those who want to help.

      I have anxiety and I love brown rice and oats! They do not trigger my panic attacks…and I share what works for me. As for researching there is strong objections for both sides.

      What works for one doesn’t necessarily work for another. Instead of attacking me, do you have something positive to share?

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