Hi Golden Hearts 💛 Let’s talk about something close to all of us: mental well-being.
Our mood, energy, focus, and emotional resilience aren’t just influenced by what’s going on around us, they’re deeply connected to what’s happening inside of us, too. What we eat plays a powerful role in shaping our mental landscape. From balancing neurotransmitters to reducing inflammation, food can truly be medicine for the mind.
Here’s your Golden Guide to mood-boosting nutrients and the foods that carry them:
🌿 Top Nutrients for Mental Health
1. Omega-3 Fatty Acids
Why: Supports brain cell structure and reduces inflammation
Helps with: Depression, anxiety, focus
Found in: Wild salmon, sardines, walnuts, chia seeds, flaxseeds
2. Magnesium
Why: Calms the nervous system and supports neurotransmitter function
Helps with: Stress, irritability, insomnia
Found in: Pumpkin seeds, spinach, almonds, dark chocolate, avocados
3. B Vitamins (especially B6, B9, B12)
Why: Essential for making mood-regulating brain chemicals like serotonin and dopamine
Helps with: Fatigue, brain fog, mood swings
Found in: Grass-fed meats, eggs, leafy greens, lentils, nutritional yeast
4. Vitamin D
Why: Plays a role in serotonin production and immune function
Helps with: Seasonal depression, low mood
Found in: Sunshine ☀️, pasture-raised eggs, fatty fish, mushrooms (especially UV-exposed)
5. Zinc
Why: Key for brain signaling and managing the stress response
Helps with: Anxiety, low motivation
Found in: Pumpkin seeds, oysters, chickpeas, cashews
6. Probiotics & Prebiotics
Why: The gut-brain connection is real—a balanced microbiome supports a balanced mood
Helps with: Anxiety, depression, emotional regulation
Found in: Yogurt, kefir, sauerkraut, kimchi, garlic, onions, bananas
🥗 Simple Habits to Support a Calm, Clear Mind
✅ Eat protein with every meal (to fuel neurotransmitter production)
✅ Stay hydrated—dehydration can mimic anxiety
✅ Reduce blood sugar swings (limit added sugars and pair carbs with fat/fiber)
✅ Add fermented foods or a quality probiotic
✅ Practice "food + mood journaling" to track what truly supports you
💛 A Loving Reminder
Mental health is complex and personal. Food is a powerful ally, but it’s not the only piece of the puzzle. Sleep, movement, connection, boundaries, purpose—all matter too. If you're struggling, you're not alone. Support is out there and healing is always possible.
You are worthy of nourishment—body, mind, and soul.
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💌 Don’t forget: We have spots open this month for Hair Analysis. Link to Book: https://ghw.practicebetter.io/#/65a707a4a73ebff6df550568/bookings
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