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A link between poor diet and brain health and depression has been well established. The brain needs vital nutrients to reach its state of optimization. But what nutrients exactly should you be eating to fight depression?

This post may contain affiliate links, which means I may receive a small commission at no extra cost to you. I do not recommend products that I have not personally vetted.

Have you ever heard the phrase,
“Genetics load the gun, environment pulls the trigger”?

This is a clear representation of the complex relationship between disease and lifestyle. 

   When working through nutrition to recover or prevent depression it is important to recognize that stress cannot be ignored. The higher your stress level by attempting to each a perfect brain health diet will override the nutrient benefit from the food itself. 

    That being said, consider the good-better-best reality of all of these items. 
While wild caught sockeye salmon and scallops may be a “best” option, with its difficult availably and expensive sourcing, this may not be your  “best” option. Possibly the frozen, vacuum sealed farm raised salmon may be your personal best option.
Salmon has valuable Omega 3 regardless if it came right from the fisherman, or from the canned fish aisle. 

This list was inspired by Genius Foods by Max Lugavere

Let’s Begin

1. Fatty fish 
    Sources like salmon, herring, mussels, tuna or anchovies are rich in valuable brain food Omega 3. Omega 3 is polyunsaturated fats important in brain health. (The brain prefers fat as a source of fuel) Most trials show a correlation, and many conclude that omega-3 supplementation may reduce the symptoms of depression and/or anxiety. 
To get Omega 3 from the foods we eat, the body must convert ALA to EPA + DHA (anti-inflammatory) which is best done through sea food opposed to nuts + seeds. 


2. Quality red meats
   Beyond the rich protein that these meats contain, they also are an essential source of minerals like zinc and iron and are easily used by the body from whole food form (unlike a supplemental form). Grass-fed meats also include Omega 3s, B12 and vitamin E. Dr Felice Jack found that women who didn’t eat beef at least 4x a week were twice as likely to experience depression. 
Also note: Well sourced organ meats take these levels to a higher standard where you are able to consume higher amounts of these valuable vitamins and minerals in a much smaller source. 

3. Extra-virgin olive oil 
    I recently had someone tell me that all food should be used as a tool to get EVOO in your body. While I appreciate his enthusiasm, he also isn’t too far off base. Quality EVOO contains a phenol (oleocanthal) that possesses such a strong anti inflammatory effect that is compared to taking a low dose of Ibuprofen. You’ll know your olive oil is rich in oleocanthal when you feel that spiciness at the back of your throat. When consuming EVOO, while raw is best- a light heat may be appropriate too. High heat damages the oil and eliminates those nutrients you are trying to source.  

4. Leafy greens and cruciferous vegetables like broccoli, Brussel sprouts, radishes etc. 
   Both low in sugar and rich in vitamins and minerals these veggies also contain phytonutrients your brain desperately needs to function well. Folate specifically, is making its round being known for involvement in brain health and responsibility in detoxification and proper gene function. 


5. Whole grains or other high fiber foods
    Whole grains are an important source of energy, while also being high in fiber. Fiber rich foods help the body to detox through elimination while also feeding the bacteria in your gut and the healthier your gut, the healthier your brain. 


 6. Dark chocolate
   While being a source of magnesium, it also is a naturally fermented food and contains many flavanols (another type of phenol). Phenols work as an anti-inflammatory to reverse cell damage. Chocolate of at least 80% cocoa would be your best sourcing here, because unfortunately – sugar is no brain food.

7. Eggs
   Eggs are a valuable source of vitamin A, B12, E, zinc, choline and others that make it an incredible food for optimizing brain function. Soft centered eggs not only taste better, but the valuable fats in the yolk aren’t damaged through the cooking process- remember the brain LOVES fats. 


9. Yogurt, or other probiotic rich foods.
    A healthy gut, is a health brain. Probiotic rich foods like kimchee, sauerkraut, fermented vegetables or kombucha promote a healthy village of vital gut bacteria that is linked to brain performance. 


10. Anti-inflammatory foods like blueberries, turmeric, and green tea
Did you notice the trend? A lot of talk of inflammation and the gut. Because, with a highly inflamed body or a gut in a poor state (an inflamed gut)- your brain will never reach its potential. When you can’t concentrate to write that email, or you keep forgetting things… these are two pieces I need you to remember. Lower the inflammation, and improve the state of the gut. 

 Smoothies can be a great way to tie these nutrients together. If you found yourself interested in more elements of diet + mental health relationship- I’d recommend you consider a Mediterranean eating pattern.
The Mediterranean eating pattern unintentionally is rich in foods vital for mental health while limiting or eliminating foods known to decrease brain function. More on that later. 

 

You don’t have to keep DIYing your health. Schedule a call to learn how personalized nutrition cuts through the noise to get you from symptom chaos to restoration with clear steps and guidance. 

Always, 
Leana