By: Food as Medicine; Dr. RS Youtube Channel

A good diet is a major part of our life, and it affects all aspects of our health, including mental health. There are many different foods that have different impacts on our mental health, whether that’s through dopamine or better gut health, or some other effect entirely. Good diets can only help us to live happier and healthier lives.

Fatty Fish 

Salmon or tuna is high in a certain type of fat, called omega-3s, and this type of fat helps to:

• Improve brain development

• Improve signaling from your brain

• May be helpful in preventing depression

Dark Chocolate

This is high in flavonoids, which help increase blood flow to the brain, which helps improve mood, but also dark chocolate is often a pleasurable thing to eat, while still being low in sugar compared to milk chocolate.

Bananas 

These are great choices for many reasons:

• They are high in vitamins and natural sugars

• They are linked to boosting “feel-good” chemicals like dopamine and serotonin in the brain which improve your mood

Our diet is a major part of our health and well-being, and we need to pay attention to how the foods we eat affect our bodies and our minds. It is all part of the same connected system, and we should be paying attention to the fuels we use to power that system.

According to the Dietary Guidelines for Americans 2020–2025, a healthy eating plan:

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products

• Includes a variety of protein foods such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds.

• Is low in added sugars, sodium, saturated fats, trans fats, and cholesterol.

• Stays within your daily calorie needs

USDA’s MyPlate Plan can help you identify what and how much to eat from the different food groups while staying within your recommended calorie allowance. You can also download My Food Diary to help track
your meals.