Feed the good bugs in your gut, reduce inflammation and put your brain into ‘grow’ mode: all things that can help with depression and anxiety. Pick the food you enjoy eating most from each category below and fill up on more of them.

Leafy greens
Spinach, kale, rocket and chard contain plenty of fibre and vitamin A, linked to the brains ability to grow. The vitamin C counteracts free-radical damage.

Aim for: chopped greens every day.
Get more: blend kale into a smoothie.

Rainbow fruits and vegetables
Nutrients in purple, red and orange foods reduce inflammation.

Aim for: a handful with each meal.
Get more: roast, stir-fry or use as the basis for pasta sauces and stews.

Seafood
Seafood helps you get the long-chain omega-3 fatty acids that your brain needs to stimulate nerve-growth factors.

Aim for: two seafood meals each week.
Get more: turn mild-tasting fish into tacos, or serve steamed mussels over pasta.

Nuts, beans and seeds
Rich in brain nutrients including fibre, zinc and iron – important for your red blood cells.

Aim for: at least a small handful every day.
Get more: add walnuts to a smoothie, or throw black beans into your favourite soups or stews.

Eggs and dairy
Eggs contain protein, B vitamins, which help regulate brain chemicals, and choline, linked to fewer anxiety symptoms.

Aim for: five to seven eggs and three to five servings of dairy (ideally fermented) per week.
Get more: whip up a vegetable frittata.

Meat
With the rise of vegan and vegetarian lifestyles, many of us feel conflicted about eating meat. Still, it’s a potent source of iron, protein and B12.

Aim for: three servings per week (not required).
Get the right stuff: grass-fed beef has fewer calories and better fats for your brain.