Every so often we get to hear about the latest ‘must-have’ superfood that is trending.

There’s no doubt about it, nutrition plays a significant role in our overall health and well-being, including our mental health.

What we eat can impact our mood, energy levels, and ability to handle stress.

A balanced diet that provides essential nutrients can help maintain good mental health, while a diet lacking in these essential nutrients can contribute to feelings of anxiety, depression, and irritability.

So, what are the things we can eat that are particularly good for our mental health, and how do they benefit us?

• Foods rich in omega-3 fatty acids, such as fatty fish, nuts, and seeds, are important for maintaining good mental health. These essential fatty acids play a key role in brain function and are linked to a reduced risk of depression, anxiety, and other mental health problems.

• Vitamin B is essential for maintaining good mental health and preventing depression, anxiety, and stress. Foods rich in vitamin B include whole grains, nuts, leafy greens, and eggs.

• Iron is necessary for the transportation of oxygen in the body and is essential for mental and physical energy. Iron-rich foods include red meat, poultry, fish, beans, and dark leafy greens.

• Magnesium is essential for maintaining good mental health and reducing stress levels. Foods rich in magnesium include nuts, seeds, whole grains, and leafy greens.

• Probiotics are beneficial bacteria found in fermented foods, such as yoghurt and kefir, these can positively impact mental health by reducing anxiety and depression.

• Antioxidants protect the body from damage from free radicals, which can contribute to mental health problems. Foods high in antioxidants include berries, dark chocolate, and leafy greens.

• Something you should always remember, dehydration can negatively impact mental health by causing feelings of fatigue, irritability, and confusion. Drinking enough water is essential for maintaining good mental health and preventing dehydration.

The great news is, there is no need to become fanatical. A varied diet, including your minimum of five-a day portions of fruit and vegetables should deliver everything you need.

Making a few, better choices can make a huge difference too. Overloading on sugar and processed sweet food produces a ‘sugar-rush’ and just makes us want to eat more of the same.

While the brain relies on glucose for energy, it doesn’t require processed sugar to function efficiently.

In fact, consuming excessive amounts of processed sugar can be harmful to both your brain and your overall health.

A few simple steps to incorporate a variety of nutrient-rich foods, and reducing processed and sugary foods can make a huge difference to how you feel, and reduce the risk of anxiety, depression, and other mental health problems.

Martin Furber is a therapist qualified in various modalities and an Instructor Member of Mental Health First Aid England wellbeing@martinfurber.com.

Anyone can struggle with their mental well-being from time to time. However, if you feel you are in danger of harming yourself or others then please contact your GP, go to A&E, call the Samaritans on 116 123 or text SHOUT to 85258