When we think about “being healthy,” it’s easy to focus on physical health — what we weigh, how we move, or what’s happening in our body. But your mental health is just as important. It shapes your mood, energy, motivation, and overall quality of life.
Nutrition plays a meaningful role here. While there’s no single food that “fixes” mental health, your brain relies on a steady supply of nutrients to function well. Among these, iron, zinc, and omega-3 fats are three key nutrients that support how your brain works and how you feel day to day.
Zinc: Supporting Calm and Brain Function
Zinc is a mineral involved in many essential processes in the body. It helps:
- Support your immune system
- Create new proteins and cells
- Maintain your sense of taste and appetite
- Support wound healing
When it comes to mental health, zinc plays a role in the production of GABA (gamma-aminobutyric acid) — a neurotransmitter that helps calm the nervous system. Adequate GABA activity is associated with relaxation and may help reduce feelings of anxiety.
Food sources of zinc include:
- Nuts and seeds
- Legumes (chickpeas, lentils, beans)
- Poultry and red meat
- Seafood
- Tofu
Daily needs (Australia):
- Men: 11 mg/day
- Women: 8 mg/day
Iron: Energy, Focus, and Mood
Iron is essential for transporting oxygen around your body and supporting energy production. When iron levels are low, common symptoms include:
- Fatigue
- Low energy
- Poor concentration
- Reduced motivation
These symptoms can also impact mental health, increasing the risk of low mood, anxiety, and reduced resilience.
Because your body cannot produce iron, it must come from your diet.
Food sources of iron include:
- Red meat and poultry
- Seafood
- Eggs
- Tofu and tempeh
- Legumes (lentils, chickpeas, kidney beans)
- Nuts and seeds
- Leafy green vegetables
- Wholegrains (including options like wholegrain crackers and CornThins)
Pairing plant-based iron sources with vitamin C-rich foods (like tomatoes, citrus, or capsicum) can help improve absorption.
Daily needs (Australia):
- Men: 8 mg/day
- Women (not pregnant/breastfeeding): 18 mg/day
Omega-3 Fats: Brain Structure and Mood Support
Omega-3 fats are essential fats, meaning your body cannot make them — they must come from food.
They play a key role in:
- Brain structure and function
- Reducing inflammation
- Supporting mood and cognitive performance
The most beneficial forms for brain health are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found mainly in seafood.
DHA, in particular, is a major structural fat in the brain.
Best food sources:
- Fatty fish (salmon, sardines, mackerel, herring, anchovies)
Health guidelines recommend including 100g of seafood 2–3 times per week, which provides approximately 250–500 mg of omega-3s per day on average.
Plant sources such as:
- Chia seeds
- Flaxseeds
- Hemp seeds
contain ALA (alpha-linolenic acid), which the body can convert to EPA and DHA — but only in small amounts. This is why including marine sources is particularly beneficial where possible.
Bringing It All Together
Rather than focusing on single nutrients, aim to build meals that naturally include a variety of these foods.
Simple ideas:
- Yoghurt with nuts and seeds
- Wholegrain crackers or CornThins topped with tuna or eggs
- Lentil or chickpea-based meals with leafy greens
- Salmon with vegetables and wholegrains
These combinations help cover multiple nutrients at once, supporting both physical and mental wellbeing.
Take Home Message
Looking after your mental health isn’t just about what you do — it’s also about how you nourish your body.
Iron, zinc, and omega-3 fats are just three of many nutrients that help your brain function at its best. By focusing on a balanced, varied diet, you can support your energy, mood, and overall quality of life in a practical and sustainable way.
Need Support?
If you’re unsure where to start or want personalised guidance, Feed Your Future Dietetics can help you create a plan that fits your lifestyle, preferences, and goals.
With over 10 years of experience supporting individuals with both physical and mental health, we focus on realistic, achievable strategies that make a difference.
Get in touch today:
ashleigh@feedyourfuturedietetics.com
References
Nestel P, Clifton P, Colquhoun D, et al. Indications for Omega-3 Long Chain Polyunsaturated Fatty Acid in the Prevention and Treatment of Cardiovascular Disease. Heart Lung Circ. 2015;24(8):769–779.
Heart Foundation. Fish and omega-3: Questions and answers for health professionals.
Burdge GC. Metabolism of alpha-linolenic acid in humans. Prostaglandins Leukot Essent Fatty Acids. 2006;75(3):161–168.
Brenna JT. Efficiency of conversion of alpha-linolenic acid to long chain n-3 fatty acids in man. Curr Opin Clin Nutr Metab Care. 2002;5(2):127–132.
Australian Government National Health and Medical Research Council. Nutrient Reference Values.
