Happy Mental Health Awareness Month! If you felt like this past year kicked you in the ass physically, emotionally and mentally, then you’re not alone. The Centers for Disease Control and Prevention found that more than 42% of people surveyed in 2020 reported symptoms of anxiety or depression, which is an 11% increase from 2019. Well, we have good news. While there are certainly factors outside of your control, nutrition doesn’t have to be one of them. Nutritional neuroscience is shedding light on the fact that nutrition is closely intertwined with cognition, behavior, and emotions. It’s clear that certain nutrients play a role in brain health, so here are a few key players you can start including in your diet today!

Omega-3 Fatty Acids

Omega-3s are one of the essential fatty acids (EFAs) that must be consumed through diet because the body cannot synthesize them on its own. Upwards of 50% of the brain is composed of polyunsaturated fats (PUFAs), 33% of which are omega-3s! Not only are these fats particularly important during fetal growth and development, they’ve also been shown to play a role in the prevention of some disorders. Omega-3 deficiencies have been associated with an increased risk of attention-deficit disorder (ADD), dementia, depression, among others. The three main types are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic (ALA). Don’t worry, you won’t be quizzed on this later. The important point to remember is the best dietary source of EPA and DHA is fish and seafood, but you can also get it from plant-based sources like walnuts, hemp, flax, chia and basil seeds.

Antioxidants

You’ve probably heard “antioxidants” a million times by now, but do you know what they do? It’s pretty much exactly what it sounds like. They are specific phytonutrients that inhibit oxidation. So what does that mean? Well, when we breathe in oxygen, we’re intaking radicals, which are highly reactive molecules that are desperately looking for another molecule to bind to in order to be more stable. As a result, these free radicals tend to break down proteins and DNA that should otherwise stay intact. Unless antioxidants are present! These heroes come in and provide a safe space for free radicals to bind to, which they in turn neutralize and release from the body through urine or feces without damage or harm to you. Pretty cool, huh? That’s why it’s important to include antioxidant-rich foods into your diet daily. Some great sources are unsweetened acai, goji, berries, citrus fruits, green tea, matcha, ginger, turmeric, and cacao.

Anti-Inflammatory Foods

The word “inflammation” has a negative connotation, but it actually plays an essential role in keeping your body healthy. It’s the immune system's response to damaged cells, pathogens, or toxins. Acute inflammation, like redness and swelling, is a normal and necessary part of the healing process. Without it, you would never recover from a workout or an injury. Chronic inflammation, on the other hand, is what you want to avoid but is not as easy to detect. Linked to diseases like heart disease, cancer and mental health conditions, chronic inflammation is a compounded result of less-than-optimal lifestyle choices like smoking, a poor diet, excessive stress, minimal sleep, and lack of exercise. You can lower dietary inflammation by consuming less processed foods, refined sugars and trans fats, and more anti-inflammatory foods with EPA, antioxidants, and curcumin, the active ingredient in turmeric.

Low-Glycemic Carbohydrates

In case you need another reason to eat carbs, these starchy plants produce serotonin, one of the feel-good hormones. The key here is to focus on consuming the low glycemic index (GI) carbs like fibrous fruits and vegetables, whole grains, beans and legumes. These are more likely to provide a lasting positive effect on brain chemistry, mood, and energy compared to high GI foods, like candy, white bread, and sweets, which provide maybe a more immediate but temporary high (not to mention the awful sugar crashes).

Certain Amino Acids

Many of the neurotransmitters in the brain are made from amino acids, the building blocks of protein. Dopamine is made from tyrosine, and serotonin is made from tryptophan, which is commonly associated with turkey but is present in poultry, meat, and fish. Tyrosine is a nonessential amino acid, which means the body can make it on its own if necessary, while tryptophan is an essential amino acid, so it must be present in the diet. If there is a lack in these two amino acids, there will be low levels of dopamine and serotonin, which is associated with low mood, aggression, and certain mental disorders.

Magnesium

As you know, vitamins and minerals are important for optimal health, but did you know certain deficiencies have been linked to depression? Magnesium is one of them. This mineral is a cofactor in over 300 enzymatic reactions and is used in key brain functions, especially memory and concentration. It’s estimated that over 60% of Americans are deficient in this mineral, so consider consuming more magnesium-rich foods like cacao powder, avocado, almonds, and spinach.

Adaptogens & Herbs

Chinese medicine has taught us that certain herbs and plants have innate healing properties. Mucuna pruriens, also known as the velvet bean, contains L-Dopa which converts to dopamine. Ginkgo biloba, lion’s mane, and panax ginseng are adaptogens and nootropics shown to naturally support and enhance cognitive functions and in some cases alleviate cognitive decline, potentially by lowering inflammation. These are easy add-ins to shakes, which is why we made sure to include them in our functional smoothies!

Liv's Top Brain-Nourishing Menu Picks

The Clarity

This refreshing mint chocolate chip flavored smoothie was designed with your mind in mind. Get it? As the name suggests, The Clarity combines ideal ingredients to support your optimal focus, memory, and cognitive functions by incorporating adaptogens like panax ginseng, ginkgo biloba, lion’s mane and magnesium-rich cacao nibs, avocado, and spinach. Add protein and mucuna for an extra boost in those feel-good hormones!

Omega-3-Rich Dishes

You can’t go wrong with the Salmon Toast for breakfast, Fish Tacos for lunch, or a healthy spin on Fish ‘n’ Chips, which are not only rich in Omega-3 but also feature carefully sourced wild-caught Atlantic cod and sustainably caught salmon.

Avocado Mousse

In the mood for something sweet? Satisfy your chocolate craving with the naturally sweetened Avocado Mousse that’s full of magnesium and will blow your mind!

Boost Your Mood With Food: Key Nutrients For Your Mental Health

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