11 Foods That Support Better Mental Health

These seeds, which can be eaten with or without the shell, are full of zinc and healthy fats. Toss into your morning yogurt, grab a handful for a midday snack, or sprinkle on your pasta dinner for extra depression-fighting nutrition.

This everyday fruit contains vitamin C, vitamin B6, potassium and magnesium—all of which can help boost your mood. For instance, some research suggests that vitamin C deficiency may be linked to depression or cognitive impairment. With 1 banana delivering just over 100 calories, it’s hard to beat for a healthy on-the-go snack.

Eating eggs (including the yolk) could help you feel better, potentially because they are chock-full of B vitamins and iron. One study found that elderly people in China who ate a small number of eggs every week (up to 3 servings) had a 30% lower risk of depression symptoms compared to those who didn’t eat any eggs. Study participants who ate more than 3 eggs every week had a 38% lower risk.

Yogurt is loaded with B vitamins and healthy gut bacteria, both of which may signal a feel-good burst. Research from 2023 concluded that healthy gut microbiota (microorganisms that live in the body) positively impact mental health through the gut brain axis. In other words, nutrients and microbes in your gut help produce neurotransmitters that can support your mental health. Whether you opt for Greek or regular yogurt, look for a plain one with “live and active cultures” listed on the label.

We’re talking about all leafy greens, but kale and spinach are two popular types that are common-place in grocery stores. They have plenty of B vitamins and magnesium, among many others nutrients. Mix up in a smoothie with your fave greens, or toss into your salad with some protein.

Packed with B vitamins and iron, chicken, as well as other lean meats, is a healthy meal choice. There’s also tryptophan in chicken, which your body uses to make serotonin. Research has found that when your body metabolizes tryptophan, the result is a decrease in symptoms of depression. Combine chicken with chickpeas or leafy-green salad for double the variety in nutrients.

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Yielding B vitamins and magnesium, chickpeas are versatile and affordable. Vitamin B6 seems to be particularly important as it “affects levels of norepinephrine, another neurotransmitter associated with mood, and can support people in treatment for depression,” according to Pecora.

Whole wheat bread and brown rice are examples of whole grains. Simply look for the whole grain stamp on the label if you’re unsure. They’re delicious, hearty, and packed with B vitamins, zinc and magnesium.