How Nutrition and Food Contribute to Good Mental Health
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Healthy diet for a healthy way of life. One must focus on eating a well-balanced diet that provides the body with all of the nutrients it needs for development, maintenance, and immunity-building. But, in addition to physical health, it is critical to prioritise mental wellness. Many people nowadays place a high value on physical fitness. They exercise on a regular basis to maintain a healthy physique, but they are unaware of the link between a balanced diet and mental wellness. The connections between nutrition and mental health have received a lot of attention in recent years.

The concept of fitness is insufficient unless mental health is included. India is at a crossroads in terms of its mental health challenges. Suicide deaths have increased by 7.2% since 2020, according to the most recent NCRB research, showing the general lack of mental health in the population. As a result, we must be aware of the current condition in order to manage mental health difficulties using various ways.

To maintain healthy mental health, three crucial aspects must be present: emotional, psychological, and social well-being. Today, everyone, from school-age children to seniors, uses words like stress, worry, and mental strain far too frequently. Whether it's the pressure to succeed in school, work, or in any other endeavour. These components have an effect on both the person's physical and mental well-being. Some options include sports, yoga, and exercise, but each must be accompanied by a basic but crucial component: a nutritious, well-balanced diet. It provides the brain with the necessary nutrition. It stabilises and energises the human psyche. It also increases memory, which is important in our daily lives.

So the question is, what kind of diet should we eat to stay mentally healthy? Nutrient-rich foods provide all of the important proteins, vitamins, minerals, and antioxidants required for human body growth. You should consider eating certain meals for mental health. Vegetables, fruits, nuts, and other foods are included. If you desire a strong and healthy mind, include the following foods in your diet.


Fish is high in omega-3 fats. These lipids are essential for the brain, and they must be obtained through diet because the human body cannot produce them. Epidemiological studies reveal a relationship between low omega-3 fatty acid intake and depression. Omega-3 fatty acid sources include oily fish and fish supplements.

Berries and fruits

Fruits and berries can aid to improve brain function. It has the potential to help both memory and anti-ageing processes. Fruit eaters are more likely to report higher levels of mental well-being and are less likely to experience depressive symptoms than non-fruit eaters, according to research. Fruits and berries are also high in antioxidants.

Leafy Greens

Dieticians and nutritionists regularly recommend including green leafy vegetables in our diet because of their nutritional importance. Antioxidants, dietary fibres, minerals, alpha-linoleic acid, and vitamins are all found in green leafy vegetables. Vitamin K is abundant in vegetables with leafy greens. Vitamin K has been shown in studies to help prevent the onset of anxiety and depression.


Almonds and walnuts are excellent for enhancing mental health, and walnuts, like fatty fish, contain Omega 3 fats. Almonds, on the other hand, are high in vitamin E and may help with memory enhancement.

These are a few foods that are readily available to us. We must include them in our diet to maintain a healthy mind. Remember that even if you have a good body, a sick mind will lead to poor overall health.