Nourishing Your Mind: How Food Supports Mental Health
October is Mental Health Month in Australia, making it the perfect time to explore how our daily habits — especially what we eat — influence how we think, feel, and function. While nutrition is often discussed in relation to physical health or weight, food also plays a powerful role in supporting our emotional wellbeing and brain performance.
Balanced nutrition helps regulate hormones, neurotransmitters, inflammation and energy levels — all of which directly impact our mood.
The Food–Mood Connection
Your brain is one of the hungriest organs in the body, using up to 20% of your daily energy intake. The nutrients we fuel it with influence:
Neurotransmitter production
Stress hormones
Inflammation
Cognitive function
Mood stability
Emerging research shows that eating a nutrient-dense, balanced diet can help reduce symptoms of depression and anxiety, and support a steadier, more positive mood over time.
Key takeaway: What you eat doesn’t just fuel your body — it feeds your brain.
5 Key Nutrients That Support Mental Wellbeing
1. Omega-3 Fatty Acids
Omega-3 fats reduce brain inflammation and support healthy nerve signalling.
Higher omega-3 intake has been linked with lower rates of depression.
Food sources:
Salmon, sardines, tuna
Flaxseeds, chia seeds, walnuts
2. B Vitamins
Vitamins B6, B12 and folate assist in creating serotonin and dopamine — neurotransmitters that influence happiness, motivation and mood regulation.
Food sources:
Eggs
Leafy greens
Whole grains
Legumes
3. Magnesium & Zinc
These minerals assist nerve function and help your body regulate stress.
Food sources:
Nuts and seeds
Wholegrains
Seafood
4. Tryptophan
This amino acid helps the body produce serotonin.
Food sources:
Chicken, turkey
Tofu
Oats
A warm bowl of porridge is comforting for a reason!
5. Gut-Loving Fibre
Around 90% of serotonin is produced in the gut, highlighting the strong gut–brain connection. Feeding your gut microbes with fibre helps support mood.
Food sources:
Fruit and vegetables
Legumes
Wholegrains
How to Build a Mood-Boosting Plate
It’s not about one “superfood” — it’s about balance and variety.
Try to:
Base meals around minimally processed wholefoods
Fill your plate with colourful fruit and vegetables
Include healthy fats (olive oil, avocado, nuts, oily fish)
Maintain regular meal timing to prevent energy dips
Stay hydrated — even mild dehydration can affect focus and mood
More Than Food: Other Mental Wellbeing Foundations
Nutrition is a vital part of mental health, but not the only factor. Other important contributors include:
Quality sleep
Regular physical activity
Social connection
Stress management
Building positive routines in multiple areas helps your mind and body better cope with daily challenges.
When to Seek Support
If you are experiencing persistent low mood, stress, or anxiety, it’s important to seek help. Speak with a GP, psychologist, or Accredited Practising Dietitian to begin building a plan that supports your psychological and nutritional needs.
This Mental Health Month, consider one small action — meal prepping, getting fresh air, or talking with a health professional — to support both body and mind.
How Health Management Dietitians Can Help
At Health Management Dietitians in Cairns, Mareeba and Atherton, we help individuals develop personalised nutrition plans designed to support emotional wellbeing, stable energy, and gut health.
We can help you:
Build balanced eating habits
Understand what nutrients support mental health
Reduce stress around food and meal preparation
Improve digestive health
Create sustainable routines
Book an appointment online today and learn how nutrition can become one of your most powerful tools for maintaining mental wellbeing — not only this October, but all year round.
We understand that nutrition isn’t one-size-fits-all. Our Cairns dietitians provide personalised, practical nutrition advice to help you reach your goals while still enjoying food.
Contact us today to discover a sustainable approach to eating that supports your health and lifestyle.