Dr. Luka Kovaฤ:
“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 withโthese 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) โ omega-3s for brain function
- Nuts and seeds (walnuts, flaxseeds, chia, pumpkin seeds) โ mood stabilizers
- Whole grains (brown rice, oats, quinoa) โ slow-release energy, stabilizing blood sugar
- Dark leafy greens (spinach, kale, Swiss chard) โ folate and magnesium
- Berries (blueberries, blackberries, strawberries) โ antioxidants against stress
- Bananas โ natural serotonin booster
- Avocados โ healthy fats for the brain
- Fermented foods (yogurt, kefir, sauerkraut, kimchi) โ gut health linked to mental health
- Dark chocolate (in moderation) โ 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 โ sunshine vitamin, crucial for mood
- Vitamin B complex โ especially B6, B9 (folate), B12 for nervous system balance
- Vitamin C โ supports stress response
- Magnesium โ relaxes the nervous system, reduces anxiety
- Zinc โ supports brain function and mood regulation
- Selenium โ antioxidant, stabilizes mood
Herbs & Roots:
- Ashwagandha โ adaptogen for stress relief
- Rhodiola โ energy and resilience against burnout
- Valerian root โ for rest and sleep
- Ginseng โ mental clarity and focus
- Turmeric (curcumin) โ anti-inflammatory for brain health
- Ginger โ circulation and mental alertness
- St. Johnโs Wort โ 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) โ calm alertness
- 5-HTP โ supports serotonin (taken only under medical guidance)
Lifestyle & Natural Therapies:
- Daily exercise: even 20โ30 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 โ reset the nervous system
- Deep breathing and meditation practices
- Social connection and laughter โ the best natural medicine
Dr. Kovaฤ 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.”
