Improving Your Mood with Healing Foods

Feeling down, blue, overwhelmed, anxious?

Know that you are not alone, as research shows that almost 75% of Australians have at one time or another in their life felt like this, so it’s more common than you think.

We have all heard the saying “you are what you eat”, and this definitely applies to your mood, as your brain needs the right mix of fats, vitamins, and minerals to be able to manage stress effectively and this is confirmed by studies. 

If you are struggling, here are some healing foods to start introducing into your daily diet:

·      Brazil nuts: rich in selenium and zinc

·      Tryptophan rich foods: is converted into serotonin; turkey, chickpeas, tuna, chicken, oatmeal, buckwheat, eggs

·      Probiotics: support brain/gut axis & formation of serotonin; kimchi, kombucha, miso, sauerkraut, yogurt

·        Bitter foods: calm heart system: amaranth, quinoa, chamomile, alfalfa, rye, asparagus, romaine lettuce

·        Oats: high in B vitamins - calm the mind

·        Mushrooms (Boletus badius): contain L-theanine, an amino acid that has a calming effect

·        Green foods: rich in chlorophyll - build & nourish blood, contain magnesium - supports nervous system

·        Shellfish: help calm the mind: oysters, clams cooked in their shells

·        Silicon rich foods: strengthen heart and nerve tissue: celery, lettuce, cucumber

·        Herbs/Teas: soothe the nervous system: chamomile, catnip, skullcap, lemon balm, oatstraw, valerian root

·        Seeds: calm and sooth the nervous system: chia seeds, pumpkin seeds, black sesame seeds

·        Bananas:  enriched with the alkaloid harman which has a positive supportive effect on the nervous system

·        Dark 85%+ Cacao:  contains phenylethylamine – supports production of endorphins & high in magnesium

·        Walnuts: contain substances which strengthen the nervous and vascular systems

·        Anchovy, Mackerel, Salmon, Sardines, Shad, Tuna: high in omega-3 & vitamin D, needed for proper function of the nerves

·        Wholegrain bread: contain amino acids and vitamin Bs

·        Green tea: contains L-theanine, an amino acid that has a calming effect on the body

·        Seaweed: contain iodine, magnesium, vitamin B2, pantothenic acid

In addition, it’s important to remember that practicing self-care is just as important as eating well.

Research: Food, mood and health: a neurobiologic outlook

Rosanna Commisso - Founder, StressCare Solutions

Championing Workplace Wellbeing | Mental Health & Trauma Advocate

As the Founder of StressCare Solutions, my passion for helping organisations navigate the growing challenge of stress and trauma in the workplace, is personal.

With over 30-years’ experience spanning health, training and community services, and my own lived experience with mental health, burnout and trauma—I bring both professional insight and ‘lived experience’ understanding to my work.

My mission is simple: to empower organisations, and their staff, with the tools they need to recognise, manage, and reduce stress before it leads to burnout, and to implement trauma-informed practices to support their staff.

Through engaging, evidence-based workshops, impactful speaking engagements, and trauma-informed workplace support, I help teams build resilience, improve wellbeing, and thrive.

Let’s build healthier workplaces—together.

📩 rosanna@stresscare.com.au | 🌐 www.stresscare.com.au