Are we eating our way to poor mental health?
Disclaimer
Legacy Nutrition’s mission is to educate and empower people to improve their mental and physical health through better nutrition. We are passionate about the role food can play in how we feel, and we believe in giving people the tools they need to thrive.
We understand that not everyone has access to the same resources, and that mental health is influenced by a wide range of factors, including trauma, environment, and lifestyle. Nutrition is not the only answer, but it is one of the most powerful and underused tools we have.
If you or someone you know is in crisis, please contact 1737 (Need to Talk), Lifeline at 0800 543 354, or reach out to your GP.
The Connection Between Food and Mood
Suicide rates are at an all-time high in New Zealand. In the year ending June 2021, 607 people died by suicide, and nearly 4,000 were hospitalised for intentional self-harm—that’s over 10 people a day in crisis. These numbers are heartbreaking and reflect the reality of a mental health epidemic.
We are seeing younger and younger people experiencing anxiety, depression, and self-harm.
As a mum, this terrifies me.
As a nutritionist, it motivates me.
And as a human, it breaks my heart.
We can’t wait until people are in crisis. We need prevention. And one of the most accessible, evidence-based ways to support mental health is through food.
What the Research Says
The Indian Journal of Psychiatry put it powerfully:
"Nutrition can directly affect the brain, altering its structure and influencing neurotransmitter function. Nutritional psychiatry is an emerging discipline that focuses on the use of food and supplements to provide essential nutrients for the prevention and treatment of mental health disorders."
This is not fringe science. This is real, evidence-backed, and it’s not being talked about enough.
So, What Should We Eat?
When it comes to food and mood, here are the key players:
1. Fruits & Vegetables
These are rich in:
Antioxidants: Protect brain cells from damage
Vitamins & minerals: Especially B vitamins, magnesium, and vitamin C
Fibre: Feeds good gut bacteria, which help regulate mood and inflammation
Goal: Aim for at least 5–7 servings of colourful produce each day.
2. Protein
Protein provides amino acids—building blocks for neurotransmitters like dopamine and serotonin, which influence mood, motivation, and calmness.
The current RDA is 0.8g per kg of body weight, but that’s just to prevent deficiency. A better target for most people is 1.2–1.6g per kg, depending on activity level.
Great protein sources:
Eggs
Chicken, beef, lamb
Fish (especially oily fish like salmon)
Lentils, beans, tofu
Protein powders (whey or plant-based)
3. Healthy Fats
Your brain is nearly 60% fat. Omega-3 fatty acids are particularly important for mental well-being.
Include:
Oily fish (salmon, sardines, mackerel)
Chia seeds, flax seeds, and walnuts
Olive oil, avocado, and coconut oil (in moderation)
Avoid processed vegetable oils like canola, soy, and sunflower—they’re pro-inflammatory and may worsen mood disorders.
4. Reduce Ultra-Processed Foods
Think soft drinks, chips, instant noodles, energy drinks, and fast food.
These are linked with:
Higher rates of depression and anxiety
Blood sugar spikes and crashes
Poor gut health
They often displace real, nutrient-dense meals and contribute to inflammation.
5. Support Your Gut
There’s a strong link between gut health and mental health. A healthy gut produces neurotransmitters and helps regulate mood.
Feed your gut with:
Fermented foods (kimchi, sauerkraut, yoghurt, kefir)
Fibre-rich foods (vegetables, fruit, legumes, oats)
Prebiotics (garlic, onions, bananas, leeks)
The Bottom Line
Mental health is complex. Nutrition isn’t a magic fix, but it’s a powerful foundation—and one we have some control over.
If you’re struggling, please know: you are not broken. You can feel better. It doesn’t happen overnight, but small, consistent changes to what you eat can have a massive impact on how you feel.
And if you need help, talk to someone. You are not alone. There is always hope. 💛
Need Support?
If you're in crisis or feeling overwhelmed, please reach out:
📞 1737 (Need to Talk)
📞 Lifeline: 0800 543 354
📞 Or talk to your GP
We're Here to Help
You Deserve to Feel Mentally and Physically Well
If you’re tired of riding the emotional rollercoaster, feeling flat, or wondering if food could be part of the puzzle, you’re not alone, and you don’t have to figure it out by yourself.
At Legacy Nutrition, we help women uncover the root causes of mood imbalances through personalised nutrition, functional testing, and simple strategies that fit into real life, not just perfect days.
Book a discovery call or explore our Gut & Mood Reset to get started.
Because when your brain and body are nourished, everything changes.
