# Nutrition and mental health

Source: https://synapse-lifestyle.com/en/blog/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](https://synapse-lifestyle.com/en/blog/mediterranean-diet) 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](https://synapse-lifestyle.com/en/blog/natural-unprocessed-food) 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](https://synapse-lifestyle.com/en/blog/ultra-processed-food) 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](https://synapse-lifestyle.com/en/blog/unsaturated-fats) 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](https://synapse-lifestyle.com/en/blog/omega-3-fatty-acids) for more information on omega-3 fatty acids.