Food For Thought: Because Your Brain Can’t Run on Caffeine Alone 

By Kaia Floro

College is a stressful time for many. Not only are we navigating living on our own for the first time, we also have classes, extracurriculars, internships, jobs, and other commitments that can make it feel like taking care of ourselves is an impossible task. Sometimes, the weight of our responsibilities can become heavy and lead to feelings of stress and anxiety, which can further worsen the weight of the workload. 

Eating a well-balanced diet can help to regulate mood. Though it may feel daunting, it is possible to eat a healthy diet while balancing college life. As a senior in dietetics, here are some affordable foods that I incorporate into my diet to keep my gut healthy and mind happy.

Bananas, fish, and Starchy Vegetables: Vitamin B6 for Mood Regulation 

Vitamin B6 is an essential nutrient in producing neurotransmitters such as serotonin and dopamine. These chemicals help regulate mood and the body’s response to stress, making B6-rich foods important for maintaining emotional balance.1 Incorporate a banana into your smoothie or have some potato wedges and grilled chicken with dinner! Seafood can be pricey. Opt for tuna packets or frozen options which tend to be more affordable. 

Beef, Eggs, and Dairy: Vitamin B12 for Brain Function 

Vitamin B12, found primarily in animal products, plays a key role in maintaining healthy neural communication. Adequate B12 supports the synthesis of neurotransmitters that stabilize mood, helping reduce vulnerability to anxiety and emotional dysregulation.1 Eggs with the yolk at breakfast are a great way to start the day. Lean ground beef is a great option to incorporate at any meal. 

Dark Leafy Greens, Nuts, and Seeds: Folate for Neurotransmitter Production 

Folate-rich foods, including spinach, kale, nuts, and seeds, are vital for the creation of serotonin, dopamine, and other neurotransmitters involved in mood regulation. Without enough folate, these pathways become less efficient, potentially heightening stress responses.1 I love having almond butter on my toast for breakfast, snacking on cashews throughout the day and eating broccoli with dinner. I also love adding frozen spinach to my smoothies for an extra boost of fiber and folate. 

Avocados, Legumes, Bananas and Spinach: Magnesium for Stress Response 

Magnesium, abundant in avocados, legumes, and leafy greens, supports the nervous system by helping control stress hormones. It plays an important part in stabilizing the Hypothalamic-Pituitary-Adrenal (HPA) axis, which regulates the release of cortisol. When magnesium is lacking, stress and anxiety levels can rise.2 They don’t call bananas brain food for no reason; these tropical fruits are high in a plethora of micronutrients that support a healthy mind. As mentioned previously, add to smoothies or snack on one with some peanut butter! If you’re not a fan of bananas, I absolutely love guacamole and tortilla chips, and think it’s a great way to incorporate avocados rich in magnesium into your diet. 

Shellfish, Meat, Dairy, and Eggs: Zinc for Cortisol Regulation

Zinc supports the management of how much cortisol the adrenal glands release. Shellfish, meats, dairy, and eggs provide this essential mineral. Adequate zinc intake helps regulate stress responses and supports overall emotional resilience.2 Shellfish options such as shrimp, or going for plant based sources like tofu, pumpkin seeds, and lentils are great ways to incorporate zinc into your diet. 

Fatty Fish and Plant Oils: Omega-3 Fatty Acids for Brain Health 

Omega-3 fatty acids, found in fatty fish and plant-based oils, strengthen neuronal membrane fluidity and reduce inflammation. These functions help protect neural pathways involved in mood, cognitive function, and emotional regulation.3 Olive oil, which I use practically anytime I cook, is a great way to add omega-3s into your diet. If you’re looking for a less expensive option, canola oil, chia seeds, and canned tuna are all great options too. Chia seed pudding with greek yogurt and berries is one of my breakfast staples! 

Fruits, Almonds, and Peanuts: Antioxidants to Reduce Oxidative Stress 

Fruits rich in vitamin C, along with almonds, peanuts, and various plant oils containing vitamin E, help to prevent oxidative stress. These antioxidants protect brain cells from damage, supporting stable neural communication.3 When the diet lacks these protective nutrients, inflammation can rise, increasing the risk for anxiety and mood disturbances. My favorite sources of vitamin C are fresh or frozen blueberries, blackberries, bell peppers, and orange juice. For vitamin E, I have almond butter incorporated into breakfast or snacks practically everyday. 

Prebiotics and Probiotics: The Gut–Brain Axis 

The gut–brain axis, or the complex system between the gastrointestinal tract and the central nervous system, plays a major role in mood, cognition, and emotional balance. The gut produces nearly 95% of the body’s serotonin, and this production is dependent upon diet and maintaining a healthy environment for the gut microbiome.4 

An imbalance of the gut may heighten stress reactivity, and contribute to mood shifts or anxiety. Supporting gut health through nutrient-dense, minimally processed foods helps maintain emotional stability and overall mental well-being. Eating fiber rich foods and fermented foods can support and diversify the gut microbiome, avoiding a potential imbalance.5 A banana, some berries, honey, oats, and greek yogurt make for a tasty breakfast or snack and a great pairing of prebiotics and probiotics. 

Sweet Treat: Time with Friends and Food for the Soul! 

It’s all about balance. Some of my favorite memories throughout college have been frozen yogurt trips with friends after an exam or in the middle of finals week to destress. Cake batter yogurt with strawberries and chocolate chips is my go-to. My froyo trips have allowed me to step away from work for a little to socialize with the people I love. I do not think I would’ve been so successful in my classes if it weren’t for my time spent with friends. So whether it’s froyo, acai bowls, or homemade cookies, there is nothing more stress relieving to me than hanging with friends over a sweet treat!

References 

1. Kennedy D. B Vitamins and the Brain: Mechanisms, Dose and Efficacy— A Review. Nutrients. 2016; 28;8(2):68. 
2. Sartori SB, Whittle N, Hetzenauer A, Singewald N. Magnesium deficiency induces anxiety and HPA axis dysregulation: Modulation by therapeutic drug treatment. Neuropharmacology. 2012;62(1):304-312. 
3. Cutuli N. Functional and Structural Benefits Induced by Omega-3 Polyunsaturated Fatty Acids During Aging. Curr Neuropharmacol. 2017;15(4):534-542. 
4. Appleton J. The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. IntegrMed (Encinitas). 2018;17(4):28-32. 
5. Fu J, Zheng Y, Gao Y, Xu W. Dietary Fiber Intake and Gut Microbiota in Human Health. Microorganisms. 2022;10(12):2507. Published 2022 Dec 18. doi:10.3390/microorganisms10122507 

A special thank you to Olivia Keable for helping with the research portion of this article!

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