Did you know that what we eat every day not only affects our physical health but also has a powerful impact on our mood and brain? A healthy diet is the golden key to a relaxed, upbeat spirit and mental clarity. So, what should we eat to achieve a relaxed and sharp mind? Let’s find out!
1. How Does Food Affect Mood and Mental Clarity?
The brain is the control center for all bodily functions, and like any other organ, it needs to be adequately fueled to function effectively. Food is the source of energy and essential nutrients for the brain.
- Energy for the brain: The brain uses glucose as its primary energy source. Foods rich in complex carbohydrates, such as brown rice, oats, and whole grains, provide a stable energy source for the brain, helping you focus and stay alert.
- Nutrients for brain function: B vitamins, vitamins C and E, omega-3 fatty acids, and antioxidants play an important role in protecting brain cells, enhancing memory, improving mood, and reducing stress.
- Impact on the gut: It may sound strange, but gut health is closely linked to mental health. A healthy gut helps produce happy hormones like serotonin, contributing to feelings of happiness and optimism.
Consuming foods considered to be “feel-good foods” or brain-boosting foods offers numerous benefits, such as:
- Helping prevent neurological and psychiatric disorders
- Contributing to brain development
- Enhancing cognition (memory, processing speed, and focus)
- Creating mental clarity
- Reducing mental fatigue and “brain fog”
- Easing anxiety and depression
- Regulating mood
- Contributing to hormonal balance
- Boosting the immune system
- Providing anti-inflammatory properties
- Reducing the risk of chronic diseases
- Increasing energy levels.

2. What to eat for a relaxed mind?
To answer the question of what to eat for a cheerful spirit, here are some suggestions for “golden” foods for the brain and mind:
- Fatty fish: Salmon, tuna, mackerel… are rich in omega-3s, an essential fatty acid that helps improve memory, enhance cognitive function, and reduce the risk of mental illness. We need to supplement this essential fatty acid group through our diet because our bodies cannot produce it on their own. Although there’s no standardized dosage, most experts agree that most adults should get at least 250–500 mg of combined EPA and DHA each day.
- Nuts and seeds: Almonds, walnuts, cashews, peanuts, and walnuts… as well as pumpkin seeds, sesame seeds, and sunflower seeds are high in vitamin E, antioxidants, magnesium, and zinc, which help protect brain cells from damage, reduce stress, and improve sleep. They also provide tryptophan, an amino acid responsible for producing mood-boosting serotonin.
- Oats: Oats are a whole grain rich in iron and fiber that can keep you in good spirits all morning. You can enjoy them in many forms, such as overnight oats, oatmeal, muesli, and granola. 1
- Dark green vegetables: Spinach, kale, broccoli… are rich in B vitamins, folate, and antioxidants, which help enhance brain function and reduce the risk of cognitive decline.
- Fresh fruits: Berries such as blueberries, strawberries, raspberries, purple grapes, plums, passion fruit… are packed with antioxidants, which help protect the brain from free radicals, reduce stress, and improve mood.
- Yogurt: Yogurt and non-dairy yogurt alternatives are full of beneficial bacteria called probiotics that can help balance the gut microbiome, which in turn may improve mood and reduce stress.
- Dark chocolate: Eating dark chocolate can release a cascade of feel-good compounds, such as caffeine, theobromine, and N-acylethanolamine — a chemically similar compound to cannabinoids that has been linked to improved mood. It’s also packed with flavonoids, an antioxidant shown to increase blood flow to the brain, reduce inflammation, and boost brain health, all of which may support mood regulation.

3. Tips for Preparation and Consumption
- Prioritize fresh, clean food: Choose fresh, clean foods with clear origins to ensure quality and safety.
- Limit overcooking: Cooking at high temperatures can destroy some of the important nutrients in food. Prioritize simple cooking methods such as boiling, steaming, and baking.
- Combine a variety of foods: Do not just focus on a few foods but combine a variety of foods to ensure that you provide all the necessary nutrients for the body.
- Drink enough water: Water is very important for brain function. Drink enough water every day to stay alert and focused.
- Limit sugar and bad fats: Consuming too much sugar and bad fats can be harmful to brain health and increase the risk of chronic diseases.
Diet plays a key role in maintaining mental and brain health. Take the initiative to take care of your health early by building a healthy and scientific diet. If you are experiencing mental health problems, do not hesitate to seek support from healthcare professionals. Living a lucid and long life is entirely achievable if we know how to take care of ourselves properly.
References: Healthline.com, Webmd.com, Verywellmind.com, Health.com, Health.clevelandclinic.org
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