Recipes that support your mental health

The food you eat can have a powerful effect on your mental health and how you feel day to day. There is a strong connection between your gut and your brain, often called the gut-brain axis, which means that nourishing your body with the right foods can help regulate mood, motivation and stress levels. Certain nutrients play a key role in supporting brain health – omega-3 fatty acids, for example, are essential for maintaining healthy brain cells and have been linked to lower rates of depression and anxiety. Choline, found in foods like eggs, is also important as it supports the production of neurotransmitters involved in memory and learning.

If you want to boost your mental wellbeing, try to include more foods rich in these beneficial nutrients. Oily fish such as salmon, mackerel and sardines are excellent sources of omega-3 fats, while walnuts, flaxseeds and chia seeds are great plant-based options. Eggs are not only packed with choline but also provide B vitamins, which help with energy production and brain function. Leafy greens, beans, lentils and fermented foods like yogurt and kimchi can all support a healthy gut and stable mood.

Watch out for highly processed foods and refined sugars as they can lead to blood sugar spikes and crashes, contributing to mood swings and tiredness. Excessive caffeine and alcohol may also disrupt sleep and increase feelings of anxiety or low mood.

Next, discover recipes that pack in the plants, recipes for a healthy gut and eat the rainbow with our healthy, colourful recipes.

Recipes that support your mental health

Kimchi eggs

Start your day with these punchy fried eggs, served on toasted rye bread alongside tangy kimchi to support friendly gut bacteria.

Masala mackerel

Mackerel's oily flesh means it can withstand strong flavours such as chilli and citrus – both of which are used in this dish alongside ginger, tamarind, cumin and garam masala

Energising breakfast bowl

Avoid the sugar spikes and crashes by swapping your morning cereal to this colourful, fruity breakfast bowl, which also helps to support your immunity.

Sardine spaghetti

Tinned sardines are a great source of protein, omega-3 fatty acids and essential oils. Let them shine in this quick and easy Sardinian spaghetti dish.

Cumin-roasted carrots and bulgur salad with sticky spiced walnuts and feta

Carrots provide gut-friendly fibre, walnuts are a good source of healthy fats and there's a plenty of nutrient-dense plants in this colourful winter salad.

Harissa roast salmon with warm herby grains and yogurt dressing

Harissa-honey salmon served on top of herby wholegrains, with a quick yogurt dressing on the side.

Spanish mackerel

This simple recipe makes great use of storecupboard staples like fibre-rich chickpeas, tinned tomatoes and 'nduja, all topped with perfectly cooked fillets of mackerel.

Cavolo nero, pink grapefruit, avocado and walnut salad

You'll get plenty of good fats, which support brain health, from the walnuts and avocado in this nutritious salad. Kale is also high in fibre.

Healthy granola

Start your day with a dose of bran, which supports gut health and digestion, as well as walnuts and seeds, both loaded with good fats.

Çılbır (Turkish-style poached eggs in garlicky yogurt)

Soft poached eggs on a bed of garlicky gut-friendly yogurt topped with herbs and red pepper flakes, çılbır is best served with bread for scooping.

Sumac salmon with spring fattoush

This nourishing sumac-frilled salmon recipe packs in 10 different plant foods thanks to a vibrant, no-cook fattoush made with beetroot, cucumber, feta and plenty of fresh herbs.

Protein pancakes

Start your day with these protein pancakes made with bananas, wholemeal spelt flour and yogurt – drizzle with maple syrup or nut butter before serving.

Berry and nut butter porridge

Packed with nuts, fruit and oats, this hearty porridge bowl will provide a sustained hit of energy, without the dreaded crash later on.

Buddha bowls with sweet potato and chickpeas

Eat the rainbow with these colourful lunch or dinner bowls, packed with veg and served with a creamy tahini drizzle.

Winter veg pilaf

This hearty winter veg pilaf is loaded with fibre-rich ingredients, like parsnips and kale. Finished with a sprinkle of antioxidant rich pomegranate seeds, it’s a great one for dark winter months.