Feed your brain regularly Skipping meals can lead to low energy, irritability, and mood dips. Aim for regular meals and small snacks to keep blood sugar stable. Build a mood-supportive plate Healthy fats (sardines, tuna, mackerel, groundnuts) support brain cells Protein at every meal (fish, eggs, beans, soy) helps produce mood-regulating chemicals like serotonin Complex carbohydrates (oats, brown rice, whole-wheat bread, plantain, yam) provide steady energy Fruits and vegetables reduce inflammation linked to depression High-fibre foods support gut health, which is closely connected to mood Foods to limit Excess sugary foods, fried and ultra-processed meals, alcohol, and too much caffeine can worsen fatigue, sleep problems, and low mood. The bottom line Think of food as part of your mental health toolkit, not a standalone treatment. A balanced diet works best alongside good sleep, physical activity, social support, therapy, and medication when needed. Eat regularly. Eat balanced. Support your brain — one meal at a time.

Disclaimer & Credit: All medical articles including ours, are informative and provide population trends not specific to individuals which can be very different. Always seek personalized medical advice from your doctor for individual healthcare decisions.

Posted January 21, 2026