Dietary diversity is critical. The more variety we have in our diets, the more diverse the nutrient supply. Aim for plenty of different coloured fruit and vegetables, nuts and seeds, whole grains and legumes. 

Sadly, we as a nation drop the ball when it comes to meeting our fruit, vegetable and whole grain intake.

Fruit and vegetables are the cornerstones of good health. Increasing our intake of these foods will reduce our risk factors for disease, help us maintain a healthy weight, and play a key role in staving off depression and anxiety.

Meanwhile, whole grains such as whole wheat, rye, oats, brown rice and maize should be a staple in the diet. After all, they are full of nutrients such as B vitamins, iron, folate, low GI carbohydrates, fibre and even protein.

Another key dietary component showing a strong mood-enhancing effect is omega 3 fatty acids. They’ve long been heralded as playing an essential role in heart health, but recent evidence shows they can also positively impact our mood. Omega 3s can target specific brain pathways, but new research shows they can improve the bacterial diversity in our gut. Sources of omega 3 fatty acids include oily fish such as salmon, mackerel and sardines, while vegetarian sources include walnuts and chia seeds.

The evidence is both heartening and uplifting. Foods that have long been considered helpful for your heart also appear good for your brain.

Boosting your mental health may be a mouthful away. And this news may help to encourage clinicians to prescribe diet and lifestyle modification as a first-line treatment for depression and anxiety, rather than reaching for the prescription pad.