Five superfoods that can help your mental health this summer

When it comes to looking after your mental health, most people don’t really consider their diet to help improve it. They think of exercise, therapy and taking part in the likes of yoga or meditation.

And, of course, all of those things work, but what can also have a big impact is your diet too. What we eat plays a big part in our physical and mental wellbeing with certain foods containing nutrients that can improve cognitive function, boost mood, and in some cases even help quell cravings, often recommended in the likes of alcohol rehabilitation centres.

With the summertime upon us, and many of those superfoods perfectly suited to the season’s dishes, here are five that you should consider adding to your shopping list in order to keep on top of your mental health.

Blueberries

Blueberries may be small, but they are nutritional powerhouses. Packed with antioxidants, particularly flavonoids, blueberries help combat oxidative stress and inflammation in the brain, both of which have been linked to depression and anxiety. Studies have shown that regular consumption of blueberries can improve cognitive function, enhance memory, and even protect against age-related mental decline.

In summer, fresh blueberries are readily available and make a delicious addition to smoothies, yoghurt, salads, or simply eaten on their own as a snack. Their natural sweetness can also help curb sugar cravings, offering a healthy alternative to processed sweets.

Salmon

Fatty fish such as salmon are rich in omega-3 fatty acids, particularly EPA and DHA, which are essential for brain health. Omega-3s help build cell membranes in the brain and support communication between brain cells, which is critical for maintaining balanced mood and emotional regulation. Low levels of omega-3 have been linked to higher rates of depression and anxiety.

During summer, salmon can be easily incorporated into lighter meals – think grilled salmon fillets, salmon salads, or even sushi. For those who do not eat fish, alternatives such as chia seeds, flaxseeds, and walnuts also provide a plant-based source of omega-3s, though in smaller quantities.

Avocados

Often referred to as nature’s butter, avocados are rich in healthy monounsaturated fats, which are vital for brain function. They also contain high levels of folate, a B-vitamin associated with reduced risk of depression. Additionally, avocados provide potassium, which helps regulate blood pressure and supports the body’s stress response.

Their creamy texture and mild flavour make avocados a versatile addition to summer dishes. Use them in salads, spread on wholegrain toast, or blend into smoothies for a creamy, nutrient-packed drink.

Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are loaded with essential nutrients such as magnesium, folate, vitamin C, and iron, all of which contribute to brain health. Magnesium, in particular, plays a role in regulating neurotransmitters that influence mood and stress levels. A deficiency in magnesium has been linked to increased anxiety and low mood.

Summer is the perfect time to enjoy leafy greens fresh in salads, added to wraps, or blended into refreshing green smoothies. Their high fibre content also supports gut health, which is increasingly recognised as being closely linked to mental wellbeing.

Dark Chocolate

Yes, you can enjoy chocolate and support your mental health at the same time – as long as you choose the right kind. Dark chocolate, particularly varieties containing 70% cocoa or higher, is rich in flavonoids, antioxidants, and magnesium. These compounds have been found to reduce stress hormones, enhance mood, and even improve brain function.

Enjoying a small portion of dark chocolate as an afternoon treat or dessert can provide a satisfying way to boost your mood without overloading on sugar. Just be mindful of portion sizes, as even dark chocolate can be calorie-dense.