March is Nutrition Month and the theme for this year is Nourish to Flourish – a reminder that nutrition extends far beyond physical health and plays a meaningful role in mental well-being, emotional resilience and even how we nourish and connect within our communities. 

Jana Dergham is a registered dietician with Humber Polytechnic’s Student Wellness & Accessibility Centre who had several tips to share with the community on foods they can add to their diets to support brain health.  

Dergham said the brain and the gut are directly connected through the vagus nerve, a two-way communication system linking the central nervous system to the digestive tract. This bidirectional pathway helps explain why anxiety in the mind can feel like “butterflies” in the stomach. 

Adding another layer to this connection is serotonin, a key neurotransmitter involved in regulating mood. While serotonin acts in the brain, only about 5 per cent is produced there – the majority is made and stored in the gut. These further highlight the close relationship between digestive health and mental well-being. 

Individuals won’t experience dramatic mood changes from a single meal, and food doesn’t replace psychotherapy or medication in the treatment of depression or anxiety, Dergham said. However, incorporating certain nutrient-dense foods may support mood regulation and improve the overall quality of a person’s diet. 

Dark leafy greens such as spinach, kale, Swiss chard, arugula and collard greens are rich in fibre, folate, and vitamin C — nutrients that play important roles in brain function and overall health. They are affordable, widely available and can easily be added to: 

• Pasta sauces 

• Soups and stews 

• Stir-fries 

• Omelets 

• Smoothies 

Dergham notes that they don’t have to be limited to salads. 

Omega-3 fatty acids are also essential for brain health and can be found in fatty fish such as salmon, sardines, mackerel, and rainbow trout. For those on a budget, canned salmon is an affordable option, and individuals can boost their omega-3 intake by switching canned tuna for canned salmon. 

“There’s a myth that healthier food has to be more expensive,” said Dergham. “A can of salmon is about $2 to $3 dollars, is a great source of protein and omega-3 fatty acids and is also shelf stable.” 

For those who are vegetarian or vegan, plant-based sources of omega-3s  include: 

• Chia seeds 

• Flax seeds 

• Walnuts 

• Hemp hearts 

Frozen foods, such as frozen spinach, can be a more affordable alternative to fresh produce. Dergham said that frozen vegetables and fruit are often picked at their ripest and most nutrient-dense and are then frozen right away before being shipped and sold to customers. 

Looking for other foods that support brain health? Nuts and seeds are rich in healthy fats, magnesium and zinc – nutrients involved in nervous system function and mood regulation. 

They can be a quick and easy snack if you keep a small container at your desk, and they can be added to oatmeal or yogurt or sprinkled over salads. Dergham suggested choosing unsalted, dry-roasted varieties when possible. 

Another option is dark chocolate, which is 70 per cent cocoa or higher. It contains flavonoids and magnesium, which are being studied for their potential role in brain health.  

Dergham said several observational studies suggest that higher intake of dark chocolate is associated with lower depressive symptoms and that a couple of squares of dark chocolate can certainly fit into a balanced dietary pattern.