5 Foods to Support Mental Wellbeing and Brain Health

Mental Health Support Reaches Younger Demographics Amid Persistent Stigma

Just under one in four Gen Z respondents occasionally access a mental healthcare provider, according to findings from the Generational Health Survey. The survey highlights generational shifts in how younger populations think about and manage their health, revealing that Millennials and Gen Z remain more open to receiving treatment than older age groups.

Overall, 45% of respondents stated they had never accessed a mental healthcare provider, a trend particularly evident among Gen X and Baby Boomers. Conversely, addiction and PTSD emerge among the most commonly cited conditions as Gen Z documents the highest rates of diagnosed mental health issues across almost every evaluated category.

Dr Leandri Hattingh, Mediclinic’s national manager for mental health, notes that these high figures were not necessarily surprising given the increased engagement from younger demographics. However, that engagement has not eliminated widespread social stigma. While seven in 10 Gen Z respondents believe mental health should be prioritized, more than one in three expressed concerns about being judged by friends or family.

Stigma is not limited to younger populations. The survey found that 32% of Gen X respondents and 34% of Baby Boomers perceive mental health conditions as a sign of weakness.

While it is encouraging to see younger South Africans seeking support more readily than previous generations, awareness alone is not enough, Hattingh says. We must continue creating environments where people feel safe discussing their mental health and confident in accessing professional help when they need it.

Nutritional Approaches Supporting Brain Health During Mental Health Awareness Month

As October marks Mental Health Awareness Month, dieticians emphasize that daily food choices play a structural role in brain function, energy levels, and overall mental wellbeing. Omy Naidoo, director of Newtricion Wellness Dieticians, points out that juggling a busy workday often leads to missed meals or a lack of prioritization for balanced nutrition.

We normally think that convenient snacks are the only option, but in actual fact, relying on those snacks catches up with us even before we know it, Naidoo says. Convenience should never be at the expense of our wellbeing.

While no single food guarantees good mental health, incorporating nutrient-dense meals can stabilize blood sugar and maintain steady energy. Naidoo recommends constructing meals around core ingredients, proposing options like chia seed and banana-topped oats for breakfast, or rice and beans accompanied by vegetables for lunch. Additional accessible combinations include pap with leafy greens like spinach and eggs for supper, alongside fruit, nuts, seeds, or boiled eggs for snacks.

Good nutrition supports overall wellbeing, but experts stress it must not be seen as a treatment or cure for diagnosed mental health conditions. Anyone experiencing persistent emotional distress should visit a healthcare practitioner.

Five Nutrient-Rich Foods Recommended for Mental Wellbeing

Naidoo lists five specific food categories designed to support brain health and steady energy levels throughout a busy day:

* Fatty fish: Oily fish such as sardines, salmon, and pilchards contain healthy omega-3 fats, which support the functioning of brain cells and communication between them. Fish also promotes heart health, provides protein for muscle maintenance, and is studied for its role in mood regulation. Experts recommend a palm-sized serving two to three times a week.
* Leafy greens: Spinach, kale, and cabbage provide essential vitamins, minerals, fiber, and antioxidants that help the body function properly. These vegetables contain plant-based iron, dietary fiber for gut health, and folate to support normal brain function.
* Beans and lentils: These legumes offer plant-based protein, fiber, and iron. They support digestion, regulate blood sugar, promote heart health, and provide steady energy that keeps individuals fuller for longer periods at an affordable cost.
* Oats: Serving as a source of complex carbohydrates and fiber, oats maintain steadier blood sugar levels and supply B-complex vitamins, magnesium, zinc, iron, and folate.
* Nuts: Almonds, peanuts, and walnuts contain healthy fats, protein, and magnesium. A small handful provides essential nutrients that support normal brain health and nervous system function during demanding workdays.

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