Food and Mental Health: How They're Connected

Being a teenager right now can feel like a juggling act: school, friends, activities, the constantly turbulent news cycle... it’s a lot. When people talk about mental health, food isn’t usually the first thing that comes to mind. But the truth is: what we eat really does play a role in how we feel.

I don’t believe food is a cure-all for anxiety or depression. But I have noticed in my own life that what I eat can affect everything from my mood to my energy. And there’s science to back that up. Nutrients from whole, balanced foods help regulate emotions, support our brains, and keep our energy steady through the day.

Here are a few ways I’ve learned food and mental health connect:

Blood sugar and mood swings

If you’ve ever felt “hangry,” you know what I mean. Eating lots of sugar or skipping meals makes blood sugar spike and crash. And that crash can leave you tired, unfocused, or irritable. Snacks with protein and fiber (like nuts, fruit, or whole grains) help keep energy and mood more even.

Gut health matters

There’s a real mind and body relationship known as the “gut-brain connection.” Our gut actually produces most of the serotonin in our bodies, which is the chemical linked to feeling good. When we eat more fiber-rich foods (like vegetables, oats, seeds) and fewer heavily processed foods, we’re supporting that system and, in turn, our mental health.

Nutrients that support the brain

Certain foods give us nutrients that help our brains work at their best. A few examples of this are Omega-3s from walnuts, magnesium in dark chocolate and leafy greens, and B vitamins from oats or eggs. But it’s not about cutting out favorite foods, it’s about making sure the good stuff is in the mix, too!

Access is part of the story

Of course, the key here is that not everyone has equal access to fresh or healthy food. That’s why programs I've created like Freeze with Mal and Cool with Mal matter so much to me. It’s about making sure nutritious meals and snacks are available to families who might otherwise go without.

Good food won’t erase every problem. But it can help us feel more grounded and ready to handle what life throws our way. For me, that might look like baking banana muffins after a long day, or packing snacks when I know I’ll be running around without a break all day. The way we fuel our bodies really does affect everything else.

When we take care of ourselves with food, we’re better equipped to take care of others, too. And that’s the kind of cycle I want to keep building in my own community.