Author: Dr. Luka Kovac

Dr. Luka Kovač:
“When it comes to the mind, Joe, we must remember that it is not separate from the body. What you eat, drink, and surround yourself with—these all play a role in balance. Let me give you a list I recommend for mental health.”

Foods for Mental Health:

• Fatty fish (salmon, sardines, mackerel) – omega-3s for brain function
• Nuts and seeds (walnuts, flaxseeds, chia, pumpkin seeds) – mood stabilizers
• Whole grains (brown rice, oats, quinoa) – slow-release energy, stabilizing blood sugar
• Dark leafy greens (spinach, kale, Swiss chard) – folate and magnesium
• Berries (blueberries, blackberries, strawberries) – antioxidants against stress
• Bananas – natural serotonin booster
• Avocados – healthy fats for the brain
• Fermented foods (yogurt, kefir, sauerkraut, kimchi) – gut health linked to mental health
• Dark chocolate (in moderation) – dopamine and serotonin enhancer

Water:

• Clean mineral-rich spring water, or filtered water with trace minerals added
• Herbal infusions like chamomile or lemon balm tea for calmness
• Limit caffeinated and sugary drinks, as they spike anxiety

Vitamins & Minerals:

• Vitamin D – sunshine vitamin, crucial for mood
• Vitamin B complex – especially B6, B9 (folate), B12 for nervous system balance
• Vitamin C – supports stress response
• Magnesium – relaxes the nervous system, reduces anxiety
• Zinc – supports brain function and mood regulation
• Selenium – antioxidant, stabilizes mood

Herbs & Roots:

• Ashwagandha – adaptogen for stress relief
• Rhodiola – energy and resilience against burnout
• Valerian root – for rest and sleep
• Ginseng – mental clarity and focus
• Turmeric (curcumin) – anti-inflammatory for brain health
• Ginger – circulation and mental alertness
• St. John’s Wort – for mild depression (with medical caution for interactions)

Supplements:

• Omega-3 fish oil or algae oil capsules
• Probiotics for gut-brain axis health
• L-theanine (from green tea) – calm alertness
• 5-HTP – supports serotonin (taken only under medical guidance)

Lifestyle & Natural Therapies:

• Daily exercise: even 20–30 minutes of walking or light training improves mood
• Sunshine: at least 15 minutes of direct light on skin daily for Vitamin D
• Time in nature: forests, oceans, mountains – reset the nervous system
• Deep breathing and meditation practices
• Social connection and laughter – the best natural medicine

Dr. Kovač smiles:
“These things together create resilience. Not one pill, but a lifestyle of balance. Medicine should not only be what we prescribe, but how we live.”