Small Changes, Real Impact: How Food Can Support Your Mood

Depression and anxiety are among the most common mental health conditions worldwide (Friedrich, 2017; Javaid et al., 2023). And yet, for many people, accessing support isn’t always easy. Barriers like cost, availability of providers, and other systemic challenges can make it difficult to connect with a therapist when you need one.

If you find yourself in that space, please know, you are not without options. While professional support is incredibly valuable, there are also meaningful, evidence-based ways to care for your mental health in the meantime.

In this Self-Care Tuesday series, I’ll be sharing simple, research-informed strategies to support your mood and overall well-being. My hope is to offer tools that feel both accessible and compassionate, ways to care for yourself that are grounded in science but also rooted in kindness.

You deserve support, and small steps can still be powerful.

Diet and mental health

Research consistently shows that healthy eating patterns are associated with better mental health outcomes compared to more “Western” dietary patterns (Bear et al., 2020; Firth et al., 2020; Lassale, 2019). Diets rich in vegetables, fruits, whole grains, nuts, seeds, and legumes, along with moderate amounts of dairy, eggs, fish, and healthy fats, have been linked to lower rates of depression (Lai et al., 2014). This includes patterns like the Mediterranean diet (Crichton et al., 2013; Ford et al., 2013), Japanese diet (Nanri et al., 2010; Suzuki et al., 2013), and Norwegian diet (Jacka et al., 2011). In contrast, diets high in processed foods, refined grains, sugar, and saturated fats, often referred to as “Western” diets, are associated with higher rates of depression (Akbaraly et al., 2009; Ford et al., 2013; Ruusunen et al., 2014).

At the same time, it’s important to approach this information with nuance. Correlation does not equal causation. Just because two things occur together does not mean one causes the other. A classic example is that ice cream sales and crime rates both tend to rise in the summer (Peters, 2013), but ice cream certainly doesn’t cause crime. Similarly, it may be that when people feel better emotionally, they have more energy and capacity to nourish themselves well. When people are struggling with depression or anxiety, it can be much harder to prioritize balanced meals, often leading to a reliance on more convenient or comfort-based foods.

When we look more closely at the science, we do see meaningful biological connections between nutrition and mental health. Although the exact causes of depression are complex and not fully understood, changes in brain chemistry, particularly involving neurotransmitters like serotonin, play an important role (Willner et al., 2013). Certain nutrients, including zinc, magnesium, selenium, iron, and vitamins D, B-12, B-6, E, and folate, have been found to be lower in individuals experiencing depression or at higher risk (Alpert & Fava, 1997; Anglin et al., 2013; Jacka et al., 2012; Gougeon et al., 2016; Vulser et al., 2016; Wang et al., 2018). Diets rich in fruits and vegetables tend to provide these nutrients, supporting brain function and neurotransmitter production.

There is also growing evidence that inflammation plays a role in depression. Neuroinflammation, including the activation of immune cells in the brain, has been linked to depressive symptoms (Steiner et al., 2011). Plant-based foods contain antioxidants—such as vitamin C, polyphenols, and flavonoids, that help protect the brain and may have antidepressant and anxiety-reducing effects (Bouayed et al., 2010; Chandrasekhar et al., 2017; Hurley et al., 2014; Zhang et al., 2011). These compounds support neuron health and overall brain functioning (Harauma et al., 2017), while low antioxidant levels may contribute to increased inflammation in both the body and brain (Farooqui et al., 2007).

Encouragingly, dietary patterns like the Mediterranean diet have been shown to have anti-inflammatory effects (Estruch, 2010; Kiecolt-Glaser et al., 2007), which may be one pathway through which nutrition supports mental health.

All of this to say: nutrition is not a cure-all, and it’s not about perfection. But it is one meaningful, evidence-informed way to support your mental health, gently, consistently, and with care.

Simple and Cheap Wys to Implement

You know what else plays a significant role in mental health, something we don’t talk about nearly enough? Poverty. Research consistently shows that poverty is a major risk factor for depression and other mental health concerns (Hodgkinson et al., 2017; Knifton & Inglis, 2020; Marbin et al., 2022; Salem & Robenson, 2025).

And when we look more closely, it makes sense. One of the most practical and immediate challenges is access to food, specifically, access to nutritious food. When you look at cost per calorie, it is often more expensive to eat “healthy” than it is to rely on more processed options. Highly processed foods are typically made with inexpensive, shelf-stable ingredients like sugar and soy, which provide quick, cheap calories (Karsit, 2023). In contrast, nutrient-dense foods, like fresh produce, lean proteins, and whole foods, require more labor, transportation, and refrigeration, all of which increase their cost.

So if you’ve ever found yourself wanting to eat better but feeling like it just isn’t financially realistic, you are not alone. It’s not a personal failing. It’s a structural issue.

With that in mind, I wanted to share some practical, evidence-informed ways to support your mental health through nutrition in a way that is actually accessible. These ideas are drawn from resources including the Kentucky Diabetes Prevention and Control Program (2023), the Philadelphia College of Osteopathic Medicine (Daghigh, 2025), and the Food Bank of the Rockies (2025).

Focusing on simple, affordable staple foods can make a meaningful difference. Eggs, for example, are a powerful and inexpensive source of choline, which supports brain health and memory. Beans and lentils are another excellent option, they are budget-friendly, filling, and rich in magnesium, which plays a role in stress regulation and cortisol balance. Frozen berries are often more affordable than fresh and just as nutritious, packed with antioxidants that help protect brain cells. Oats provide steady, long-lasting energy that can help stabilize mood throughout the day. And canned tuna offers an accessible source of omega-3 fatty acids, which are linked to improved mood and resilience.

The goal here isn’t perfection, it’s practicality. Small, manageable meals can go a long way. For example, a simple “mood-boost bowl” might include microwavable brown rice, a can of black beans, and frozen corn, topped with salsa. It’s quick, affordable, and nourishing. Or something like “brain-fuel oatmeal,” made with oats, frozen berries, peanut butter, and a handful of nuts or seeds, can be both comforting and supportive for your mental health.

Shopping strategies matter, too. Choosing canned and frozen foods can significantly reduce cost while still providing excellent nutrition, since these foods are often harvested at peak ripeness. Planning ahead—taking stock of what you already have and shopping with a list, can help reduce waste and unnecessary spending. And if it’s available to you, community resources like local food banks or assistance programs can be incredibly helpful in accessing fresh, affordable food.

Supporting your mental health isn’t just about individual choices, it’s also about navigating real-world constraints with as much care and flexibility as possible. If all you can do is take one small step, that still matters. And you deserve support in doing that.

In the end, this is really about meeting yourself where you are. Mental health is shaped by so many factors, biological, emotional, social, and structural, and there is no single “right” way to take care of yourself. What matters is finding small, realistic steps that fit within your life right now, even if they feel simple or imperfect. Whether that looks like choosing a more nourishing meal when you can, planning ahead just a little, or simply offering yourself more compassion on the hard days, it all counts. Change doesn’t have to be dramatic to be meaningful. Over time, these small, steady choices can create a foundation of support for both your body and your mind. And as you move through this process, it’s worth remembering: you deserve care, you deserve access, and you deserve approaches to wellness that feel both achievable and kind.

References

Akbaraly, T. N., Brunner, E. J., Ferrie, J. E., Marmot, M. G., Kivimaki, M., & Singh-Manoux, A. (2009). Dietary pattern and depressive symptoms in middle age. The British Journal of Psychiatry, 195(5), 408–413.

Alpert, J. E., & Fava, M. (1997). Nutrition and depression: The role of folate. Nutrition Reviews, 55(5), 145–149.

Anglin, R. E., Samaan, Z., Walter, S. D., & McDonald, S. D. (2013). Vitamin D deficiency and depression in adults: Systematic review and meta-analysis. The British Journal of Psychiatry, 202(2), 100–107.

Bear, T. L. K., Dalziel, J. E., Coad, J., Roy, N. C., Butts, C. A., & Gopal, P. K. (2020). The role of the gut microbiota in dietary interventions for depression and anxiety. Advances in Nutrition, 11(4), 890–907. https://doi.org/10.1093/advances/nmaa016

Bouayed, J. (2010). Polyphenols: A potential new strategy for the prevention and treatment of anxiety and depression. Current Nutrition & Food Science, 6(1), 13–18.

Chandrasekhar, Y., Ramya, E. M., Navya, K., Kumar, G. P., & Anilakumar, K. R. (2017). Antidepressant-like effects of hydrolysable tannins of Terminalia catappa leaf extract via modulation of hippocampal plasticity and regulation of monoamine neurotransmitters subjected to chronic mild stress. Biomedicine & Pharmacotherapy, 86, 414–425.

Crichton, G. E., Bryan, J., Hodgson, J. M., & Murphy, K. J. (2013). Mediterranean diet adherence and self-reported psychological functioning in an Australian sample. Appetite, 70, 53–59.

Daghigh, F. (2025). Examining the mind-body connection: How diet affects mood and anxiety. https://www.pcom.edu. Retrieved 05/21/2026, from https://www.pcom.edu/campuses/philadelphia-campus/news-and-events/pcom-news/how-diet-affects-mood-and-anxiety.html

Estruch, R. (2010). Anti-inflammatory effects of the Mediterranean diet: The experience of the PREDIMED study. Proceedings of the Nutrition Society, 69(3), 333–340.

Farooqui, A. A., Horrocks, L. A., & Farooqui, T. (2007). Modulation of inflammation in brain: A matter of fat. Journal of Neurochemistry, 101(3), 577–599.

Firth, J., Gangwisch, J. E., Borisini, A., Wootton, R. E., & Mayer, E. A. (2020). Food and mood: How do diet and nutrition affect mental wellbeing? BMJ, 369, m2382. https://doi.org/10.1136/bmj.m2382

Food Bank of the Rockies. (2025). How to eat healthy on a budget: Easy & nutritious meal ideas. https://www.foodbankrockies.org/. Retrieved 05/21/2026, from https://www.foodbankrockies.org/blog/how-eat-healthy-budget/

Ford, P. A., Jaceldo-Siegl, K., Lee, J. W., Youngberg, W., & Tonstad, S. (2013). Intake of Mediterranean foods associated with positive affect and low negative affect. Journal of Psychosomatic Research, 74(2), 142–148.

Friedrich, M. J. (2017). Depression is the leading cause of disability around the world.

Gougeon, L., Payette, H., Morais, J. A., Gaudreau, P., Shatenstein, B., & Gray-Donald, K. (2016). Intakes of folate, vitamin B6 and B12 and risk of depression in community-dwelling older adults. European Journal of Clinical Nutrition, 70(3), 380–385.

Harauma, A., Hatanaka, E., Yasuda, H., Nakamura, M. T., Salem Jr, N., & Moriguchi, T. (2017). Effects of fatty acids on brain development. Prostaglandins, Leukotrienes and Essential Fatty Acids, 127, 32–39.

Hodgkinson, S., Godoy, L., Beers, L. S., & Lewin, A. (2017). Improving mental health access for low-income children and families. Pediatrics, 139(1), e20151175.

Hurley, L. L., Akinfiresoye, L., Kalejaiye, O., & Tizabi, Y. (2014). Antidepressant effects of resveratrol. Behavioural Brain Research, 268, 1–7.

Jacka, F. N., Maes, M., Pasco, J. A., Williams, L. J., & Berk, M. (2012). Nutrient intakes and common mental disorders in women. Journal of Affective Disorders, 141(1), 79–85.

Jacka, F. N., Mykletun, A., Berk, M., Bjelland, I., & Tell, G. S. (2011). Diet quality and mental disorders. Biopsychosocial Science and Medicine, 73(6), 483–490.

Javaid, S. F., Hashim, I. J., Hashim, M. J., Stip, E., Samad, M. A., & Ahbabi, A. A. (2023). Epidemiology of anxiety disorders. Middle East Current Psychiatry, 30(1), 44.

Karsit, I. (2023). Healthy foods are often more expensive. https://www.cnbc.com/. Retrieved 05/11/2026, from https://www.cnbc.com/2023/12/27/healthy-foods-are-often-more-expensive-heres-why.html

Kentucky Diabetes and Prevention and Control Program. (2023). Tips and resources for eating healthy on a budget.

Kiecolt-Glaser, J. K., Belury, M. A., Porter, K., Beversdorf, D. Q., Lemeshow, S., & Glaser, R. (2007). Depression, fatty acids, and inflammation. Biopsychosocial Science and Medicine, 69(3), 217–224.

Knifton, L., & Inglis, G. (2020). Poverty and mental health. BJPsych Bulletin, 44(5), 193–196.

Lai, J. S., Hiles, S., Bisquera, A., Hure, A. J., McEvoy, M., & Attia, J. (2014). Dietary patterns and depression. The American Journal of Clinical Nutrition, 99(1), 181–197.

Lassale, C., Batty, G. D., Baghdadli, A., Jacka, F., Sánchez-Villegas, A., Kivimäki, M., & Akbaraly, T. (2019). Dietary indices and depression risk. Molecular Psychiatry, 24(7), 965–986.

Marbin, D., Gutwinski, S., Schreiter, S., & Heinz, A. (2022). Perspectives in poverty and mental health. Frontiers in Public Health, 10, 975482.

Nanri, A., et al. (2010). Dietary patterns and depressive symptoms. European Journal of Clinical Nutrition, 64(8), 832–839.

Peters, J. (2013). When ice cream sales rise, so do homicides. https://slate.com. Retrieved 05/21/2026, from https://slate.com/news-and-politics/2013/07/warm-weather-homicide-rates-when-ice-cream-sales-rise-homicides-rise-coincidence.html

Ruusunen, A., et al. (2014). Dietary patterns and depressive symptoms. Journal of Affective Disorders, 159, 1–6.

Salem, M., & Robenson, J. (2025). Socioeconomic factors and mental health. Cureus, 17(7), e88244.

Steiner, J., et al. (2011). Depression and neuroinflammation. Journal of Neuroinflammation, 8(1), 94.

Suzuki, T., et al. (2013). Japanese diet and depressive symptoms. Journal of Affective Disorders, 150(2), 490–498.

Vulser, H., et al. (2016). Depression and anemia. Acta Psychiatrica Scandinavica, 134(2), 150–160.

Wang, J., Um, P., Dickerman, B. A., & Liu, J. (2018). Micronutrients and depression. Nutrients, 10(5), 584.

Willner, P., Scheel-Krüger, J., & Belzung, C. (2013). Neurobiology of depression. Neuroscience & Biobehavioral Reviews, 37(10), 2331–2371.

Zhang, M., Robitaille, L., Eintracht, S., & Hoffer, L. J. (2011). Vitamin C and mood. Nutrition, 27(5), 530–533.