We know all about how wise food choices can go a long way toward lowering the risk of physical health problems. But did you know that nutritious foods can also protect mental health? And I’m not just talking about protecting against dementia and Alzheimer’s. We can add depression to the list, as well.

Although no single nutrient or eating plan can cure depression, consistent overall good nutrition is essential for mental and emotional well-being. Just like the rest of our vital organs, the brain needs and depends upon foods that are rich in essential vitamins, minerals, complex carbohydrates, protein, and fatty acids. Without these nutrients, the brain, like all the rest of the body, suffers from internal inflammation (which researchers conclude is a major contributor to depression).

I’ve suffered from chronic depression since I was a little girl, which is why I bring the subject up. I’m guessing there might be a few other Cook’n folks out there that struggle with this infirmity as well. So let’s look at what we can do, food-wise, to at least manage it; my personal experience is that diet plays a HUGE role in how I feel mentally and emotionally.

So here’s what the research says: To help the brain function properly (meaning avoid the inflammation which leads to depression), we want to eat a variety of foods that are rich in essential nutrients, including:

1. vitamin C: citrus fruits, leafy green vegetables, and other fruits and vegetables

2. vitamin D: salmon, cod, shrimp, eggs, and fortified milk, juice, and cereal products

3. B vitamins: red meat, fish, eggs, dairy products, whole grains, and leafy green vegetables

4. magnesium, selenium, and zinc: nuts, seeds, whole grains, green vegetables, and fish

5. complex carbohydrates: whole grain breads and cereals, brown rice, quinoa, millet, legumes, and starchy vegetables, such potatoes, corn, peas, and winter squash

6. tryptophan: lean red meat, poultry, eggs, and beans

7. phenylalanine: lean red meat, chicken, eggs, dairy products, soybeans, seeds

8. omega-3 fatty acids: salmon, trout, tuna, beans, walnuts, broccoli, cauliflower, spinach, cantaloupe, chia and hemp seeds, and canola and flax seed oil

9. omega-6 fatty acids: poultry, eggs, grains, and vegetable oils

Don’t you find this list encouraging? What good news! There’s nothing strange, unusual, or hard to find listed here. These are things we’re eating anyway, right? The point is to eat more of them, more consistently.

And to simplify the advice even more, here’s what to eat and take every day:

• dark leafy greens

• walnuts

• avocado

• berries

• mushrooms

• onions

• tomatoes

• beans

• seeds

• apples

• multivitamin

• vitamin C

• vitamin D

• B complex vitamins

I’ve made a copy of this list and taped it inside my cupboard for a constant reminder of what to do for mental health protection, and also as a reminder of how simple this is. It’s easy enough to grab a handful of walnuts, eat an apple, and make a salad (with dark leafy greens, avocado, onion, tomato, and some sunflower seeds), right? And taking our vitamins is not that tough, correct?

Now I’ll close with a quick reference to the other side of the coin: While we’re consistently indulging in the things that’ll help us emotionally, let’s also avoid or at least limit these mental health assassins:

• caffeinated drinks, such as tea, coffee, and soft drinks

• alcoholic drinks

• sugary foods

• deep-fried foods

• refined and processed foods

Following this last bit of advice is hard, it’s true. Too many times I’ve forgotten what I know, and dive head first into a box of Krispy Kremes, then only a short while later I fall into a dark and painful mental abyss. After enough of this routine I’ve come to understand that as hard as it is to leave the bad stuff alone, NOTHING tastes as good as mental and emotional health feels!