Nutrition and mental health

The Mediterranean diet — rich in vegetables, fruit, wholegrains, legumes, nuts, seeds, and healthy fats such as olive oil — has scientifically proven benefits for mental health. This diet is high in whole foods, healthy fats, omega-3 fatty acids, and antioxidants, which help reduce inflammation and improve brain function.

Mediterranean diet

Advice: Eat a variety of vegetables and fruit every day, use olive oil as your main source of fat, and choose fish and poultry over red meat and processed foods. Click here for more tips on the Mediterranean diet.

Natural foods

Natural, unprocessed foods contain the essential nutrients your brain needs to function well. These foods help reduce inflammation and promote healthy brain function.

Advice: Choose natural foods such as fresh vegetables, fruit, nuts, seeds, and wholegrains. Avoid processed foods and opt for nutrient-rich meals. Click here for more tips on natural foods.

Avoid ultra-processed foods

Ultra-processed foods often contain unhealthy additives such as refined sugars, trans fats, and artificial flavourings, which can promote inflammation and negatively affect mental health through neuroinflammation.

Advice: Avoid processed products with long ingredient lists. Choose fresh, natural foods such as vegetables, fruit, nuts, and wholegrains. Click here for more tips on avoiding processed foods.

Avoid refined sugars

Refined sugars — found in sweets, soft drinks, and pastries — promote inflammation. They can also cause rapid spikes and crashes in blood sugar, which can negatively affect mood and energy levels. These fluctuations can worsen depressive symptoms.

Advice: Limit added sugar intake to less than 25 grams per day. Choose natural sugars from fruit and read food labels carefully to avoid hidden sugars.

Choose healthy fats

Healthy fats — particularly unsaturated fats — play an important role in maintaining good mental health. They help reduce inflammation and support brain function.

Advice: Choose olive oil, nuts, and oily fish. Limit saturated fats and ensure a good balance with unsaturated fats. Click here for an overview of healthy fats.

Omega-3 fatty acids

Omega-3 fatty acids are essential for healthy brain function and can help reduce depressive symptoms by lowering inflammation and improving communication between brain cells.

Advice: Add omega-3-rich foods such as oily fish (salmon, mackerel, sardines), walnuts, and flaxseeds to your diet. Click here for more information on omega-3 fatty acids.