MORGANTOWN, W.Va. — The foods people choose each day may play a bigger role in their emotional well-being than many realize, according to nutrition experts at West Virginia University, who say diets rich in whole foods and healthy fats may help reduce inflammation and support the brain chemicals that regulate mood.
The experts encourage people to be intentional about both what they eat and how they eat, emphasizing that nutrition can support neurotransmitters such as serotonin and dopamine, which are associated with feelings of calmness, happiness, and emotional balance.
Foods that support brain health
Gina Wood, an extension specialist and coordinator of the WVU Expanded Food and Nutrition Education Program in Morgantown, said that foods rich in omega-3 fatty acids are among the best choices for supporting mental health.
“Omega-3 fatty acids are associated with reduced anxiety and depression,” Wood said.
She recommends oily, cold-water fish such as salmon, tuna, herring, mackerel, sardines, anchovies, and trout. Plant-based sources include soybeans, Brussels sprouts, spinach, walnuts, chia seeds, flaxseed, and hempseed.
Wood also highlights folate as an important nutrient because it helps the body produce serotonin, dopamine, and norepinephrine, neurotransmitters that influence mood.
Foods high in folate include beef liver, black-eyed peas, kidney beans, spinach, asparagus, Brussels sprouts, mustard greens, broccoli, romaine lettuce, avocados, and green peas.
Other foods linked to improved brain health include berries and other antioxidant-rich fruits, fermented foods such as yogurt and sauerkraut, green tea, and dark chocolate with at least 70% cacao.
Reducing inflammation may improve mood
At the same time, Wood says that reducing foods that promote inflammation can be just as important as increasing healthy ones.
She recommends limiting processed foods and refined carbohydrates, including sugary beverages, chips, crackers, white bread, white rice, white pasta, instant noodles, candy, pastries, and other sweets.
To maintain consistent energy and emotional balance, Kerry Gabbert, an assistant professor in the Family Nutrition Program, recommends building meals around protein, healthy fats, and complex carbohydrates, and drinking six to eight glasses of water each day.
Fiber-rich foods such as beans and vegetables also help sustain energy throughout the day, she said.
Mindful eating can make a difference
Gabbert also encourages practicing “mindful eating,” which directs attention to the experience of eating rather than rushing through meals.
The practice has been incorporated into cardiac rehabilitation, eating disorder treatment, and stress and weight management programs.
Among her recommendations are pausing briefly before meals to express gratitude, eating more slowly, removing distractions such as televisions and phones, and paying attention to the colors, textures, smells, and flavors of food.
Eating with family or friends instead of in front of a screen can also encourage healthier eating habits and strengthen social connections, she said.
While no single food can guarantee better mental health, experts say that combining nutrient-rich foods with mindful eating habits may support both physical and emotional well-being over time.
West Virginia continues to face high rates of obesity, diabetes, heart disease, and depression, making healthy eating habits important not only for physical health but also for emotional well-being. WVU Extension educators say small, consistent dietary changes can produce lasting benefits over time.
Even in a state celebrated for its natural beauty, everyday food choices can play an important role in supporting a healthier mood and reducing stress.
In West Virginia, where chronic health conditions and mental health challenges remain significant public health concerns, nutrition experts say small changes can make a meaningful difference. Replacing processed foods with more fruits, vegetables, whole grains, and healthy fats, while eating more mindfully, may help support both physical health and a more positive outlook over time.
Read more: Want to learn more about how mood works? The Dana Foundation’s guide to understanding mood explains how the brain regulates mood and why it can influence everything from memory and attention to decision-making.
Rachel Brosky, media manager for WVU Strategic Communications and Marketing, contributed to this story.
