10/10/2025
In a world where so much feels beyond our control, one thing is within reach: choosing what we put on our plate. At Salus Nutrition, we believe nourishing food is one of the most powerful ways we can support our brain, mood, and resilience.
🌱 Food is something we can control.
And when we lean toward foods that support brain health, it’s a double win: we feed our body and tend to our mind.
📊 Recent insight:
A 2024 study found that those following a balanced diet (rich in fruits, vegetables, whole grains, legumes, lean proteins, nuts/seeds, moderate dairy/fish) had better mental health and cognitive function compared to less balanced dietary patterns.
Also, mounting evidence shows that diets high in ultra-processed foods are associated with higher risk of anxiety and depression.
🧩 Brain-boosting foods to focus on:
-Fatty fish (salmon, sardines) – rich in omega-3 DHA/EPA
-Walnuts and flaxseed – plant sources of omega-3 & polyphenols
-Berries (blueberries, strawberries) – antioxidants & flavonoids
-Leafy greens (spinach, kale) – folate, vitamins, minerals
-Eggs – choline (important for neurotransmitters)
-Dark chocolate (in moderation) – flavonoids that support blood flow
-Green tea – polyphenols that may help reduce brain aging
✨ How to make it practical:
-Start by swapping out one ultra-processed snack for a handful of nuts or a piece of fruit.
-Use olive oil instead of butter.
-Add a side of sautéed greens or a salad with each meal.
-Enjoy tea (green or herbal) or water instead of sugary drinks.
On this World Mental Health Day, let’s affirm: we may not control everything around us—but we can nourish ourselves well, with intention and care.
