There are many beneficial and injurious food choices to choose from now a days. From processed food purchased from a fast food restaurant to organic, fresh food purchased at a local grocery store, which is the right choice for our mental health? To begin, it is important to make smart food choices. In a recent study with more than 1000 women from diverse sections of Australia, it was found those who followed the national dietary guidelines were less likely to have depression or anxiety. When looking at depression and anxiety, the proportional rates of teenagers has doubled in the last thirty years (). Taking note of the studies done, perhaps if following the national dietary guidelines was more accessible and common, the possibility of prevention would increase. To continue, as many good foods are out there, there are also many unhealthy choices. Foods to avoid would contain saturated fats, like animal fat, butter, cream, and whole milk. The reason why these foods should be avoided is because they affect us negatively. Things such as refined sugars inflame our body and assault our immune system, affecting our hormones and leaving us vulnerable to common and disabling illnesses such as depression. Although foods such as cookies, candy, etc. are comforting and make us feel better, we are only given a short, temporary burst of energy due to blood sugar increasing. On the other hand, healthier foods will provide a much longer lasting effect. A healthy diet is very important to one’s mental health and should contain many things. Sources of protein like fish, chicken, red meat, eggs, legumes, nuts, and seeds are important because protein assists to release the beneficial brain chemicals dopamine and norepinephrine, which work together to increase your energy level, enhance your concentration and make you more alert. Dairy products such as yogurt, milk and cheese, low-fat preferred such as feta or skim-milk cheeses are important because they contain tryptophan. Tryptophan is an amino acid that your body uses to produce serotonin, a chemical that people who have depression often have a low levels of. Vegetables and fruit are useful because they’re high in fibre and antioxidants. Fiber is important for mental health Asparagus, orange juice and spinach are