(The Mediterranean diet has stood the test of time for a reason: It works.)
Fermented foods: Fermented foods like yogurt, kefir, kombucha, sauerkraut, kimchi, and miso help populate your gut with healthy bacteria, and thanks to the gut-brain connection, they can bolster your mood by rebalancing the good and bad bacteria. “If bad bacteria in the digestive system become overwhelming, that can cause problems in the gut and mental health problems,” says David Mischoulon, a psychiatrist and director of the depression program at Massachusetts General Hospital and a professor of psychiatry at Harvard Medical School.
Interestingly, a study from the College of William and Mary found that people who frequently consume fermented foods that contain probiotics have fewer symptoms of social anxiety than those who don’t.
Brightly colored vegetables and fruits: These contain different antioxidants that can help reduce oxidative stress and fight inflammation, says Kathleen Holton, a nutritional neuroscientist and provost associate professor in the departments of health studies and neuroscience at American University. In particular, eating more berries, citrus fruits, and green leafy vegetables (such as spinach, kale, and arugula) has been found to “promote higher levels of optimism and self-efficacy,” reduce psychological distress, and protect against depressive symptoms.
Richly hued red cabbage, broccoli, and bell peppers are loaded with antioxidants too, as well as essential vitamins and minerals. When cooking these colorful veggies, use olive oil, which is good for the heart and brain.