Omy Naidoo, director of Newtricion Wellness Dieticians, writes in his personal capacity:

A balanced diet plays an important role in supporting mental well-being, yet busy schedules often leave people skipping meals or relying on convenient snacks that may not provide the nutrients their bodies need.

Writing in his personal capacity, Newtricion Wellness Dieticians director Omy Naidoo highlights the vital link between daily meals and mental health as Mental Health Awareness Month takes focus.

As October marks Mental Health Awareness Month, Omy Naidoo, director of Newtricion Wellness Dieticians, highlights the importance of making nutritious food choices to support brain health, maintain energy levels and promote overall well-being.

While no single food can guarantee good mental health, a varied and balanced diet can contribute to the body’s ability to function optimally.

“Convenience should never come at the expense of our well-being. Even when life gets busy, making practical food choices can help us take better care of our bodies and minds,” said Naidoo.

Budget-friendly staples sustain cognitive function

Five affordable food options can form part of a balanced diet to support mental well-being.

1. Fatty fish
Sardines, salmon and pilchards contain omega-3 fatty acids, which support brain cell function. Fish also provides protein and supports heart health. Naidoo recommends including a palm-sized serving two to three times a week.

2. Leafy greens
Spinach, kale and cabbage provide essential vitamins, minerals, fibre and antioxidants. They also contain folate, which supports normal brain function, while their fibre contributes to digestive and gut health.

3. Beans and lentils
These affordable sources of plant-based protein, fibre and iron support digestion, help regulate blood sugar and promote lasting fullness. They can also help maintain steady energy levels throughout the day.

4. Oats
Starting the day with oats provides complex carbohydrates and fibre to support sustained energy. Oats also contain important nutrients, including B vitamins, magnesium, zinc and iron, which contribute to normal bodily functions.

5. Nuts
Almonds, peanuts and walnuts provide healthy fats, protein and other essential nutrients. A handful makes a convenient snack during a busy day.

Balanced eating complements professional mental healthcare

The World Health Organisation recommends a healthy diet that includes a variety of foods from different food groups. Simple meals such as oats with banana, beans with rice and vegetables, or pap served with spinach and eggs can help make balanced eating more accessible.

Naidoo emphasised that good nutrition supported overall well-being but was not a substitute for professional mental healthcare.

“Good nutrition can support your well-being, but it should not be seen as a treatment or cure for mental health conditions. Anyone experiencing persistent emotional distress should visit their healthcare practitioners. Looking after yourself does not require a complete lifestyle overhaul. Small, consistent changes using affordable, everyday ingredients can help people build healthier eating habits while supporting their physical and mental well-being,” he said.