Finding Comfort in High-Raw Foods: Nutritional Support for Grief and Healing

In times when the world feels uncertain, taking care of ourselves can be challenging. For many, grief is more than just an emotion; it’s a profound experience that impacts our mental and physical health. The foods we eat can offer subtle but valuable support as we work to process our emotions and find our way through them. High-raw foods, rich in essential nutrients, can be a source of comfort, grounding, and balance when life feels heavy.

Below are several high-raw foods scientifically recognized for their mood-boosting, stress-relieving properties. While these foods won’t erase grief, they can help us feel more equipped to handle the ups and downs of difficult times.

Bananas: Natural Serotonin Support

Bananas are not just convenient and satisfying; they’re also packed with tryptophan, an amino acid that supports serotonin production—often called the “feel-good hormone” (1). Serotonin plays a role in regulating mood, helping stabilize emotions. Bananas also offer potassium, which supports nervous system health and can help mitigate stress and anxiety (2). Whether enjoyed as a snack or in a smoothie, bananas bring a natural boost that’s both grounding and nourishing.

Berries: Antioxidants for Stress Relief

Blueberries, strawberries, and raspberries are known for their antioxidant content, particularly anthocyanins, which help reduce stress by fighting inflammation in the brain (3). Research shows these antioxidants protect brain cells from oxidative stress, which can contribute to mental resilience during emotional strain (4). Berries are also high in vitamin C, which supports adrenal health, a key component in managing stress (5). A handful of berries a day can provide a gentle, refreshing lift when emotions feel heavy.

Walnuts: Brain-Boosting Omega-3s

Low levels of omega-3 fatty acids are linked to increased rates of depression, and walnuts are an exceptional plant-based source of these essential fats (6). Omega-3s contribute to brain cell health, which is essential for stabilizing mood and supporting overall mental clarity (7). Including walnuts in your day, whether as a topping on salads or eaten on their own, provides a source of comfort and helps keep emotional energy steady.

Avocado: Energy and Emotional Balance

Avocados provide B vitamins, including folate, which support mood regulation and can help reduce feelings of sadness or fatigue (8). Their healthy fats also offer long-lasting energy, essential when grief leaves us feeling physically and emotionally drained. Avocados are versatile and easy to incorporate into meals, making them an ideal choice for steady energy and emotional resilience.

Leafy Greens: Magnesium for Calm

Spinach, kale, and swiss chard are loaded with magnesium, a mineral often called “nature’s chill pill” due to its calming effects on the body (10). Magnesium is known to promote relaxation and has been shown to reduce symptoms of anxiety (11). Including leafy greens in daily meals provides a wealth of nutrients that help stabilize our energy and contribute to a sense of grounded calm.

Cacao: A Natural Dopamine Boost

Cacao is a natural source of compounds that support dopamine production, a neurotransmitter associated with feelings of pleasure and reward (12). When emotions feel particularly heavy, incorporating a small amount of raw cacao into your day can provide comfort. Studies show that cacao also contains flavonoids that may improve mood and cognitive function (13).

Closing Thoughts: Small Steps Toward Healing

Grief and emotional upheaval can feel overwhelming, but the simple act of nourishing ourselves with the right foods can be a meaningful step toward balance and resilience. High-raw foods like bananas, berries, walnuts, avocados, leafy greens, and cacao may not erase grief, but they provide vital nutrients that uplift mood, restore calm, and energize the body.

By taking things one day and one nourishing meal at a time, we build a foundation of strength and agility for holistic wellness. At The Plant Five, we believe that small, mindful choices add up, helping us to feel more centered and capable. As you incorporate these foods, know that every bite supports a healthier, more balanced you.

References:

1. Young, S. N. (2007). How to increase serotonin in the human brain without drugs. Journal of Psychiatry & Neuroscience, 32(6), 394-399.

2. Geerling, J. C., & Loewy, A. D. (2008). Central regulation of sodium appetite and body fluid homeostasis. Trends in Neurosciences, 31(10), 457-465.

3. Joseph, J. A., Shukitt-Hale, B., & Casadesus, G. (2005). Reversing the deleterious effects of aging on neuronal communication and behavior: beneficial properties of fruit polyphenolic compounds. The American Journal of Clinical Nutrition, 81(1), 313S-316S.

4. Seeram, N. P. (2008). Berry fruits: compositional elements, biochemical activities, and the impact of their intake on human health, performance, and disease. Journal of Agricultural and Food Chemistry, 56(3), 627-629.

5. Brody, S., & Preut, R. (2002). High-dose ascorbic acid increases intercourse frequency and improves mood: A randomized controlled clinical trial. Biological Psychiatry, 52(4), 371-374.

6. Ross, B. M., Seguin, J., & Sieswerda, L. E. (2007). Omega-3 fatty acids as treatments for mental illness: which disorder and which fatty acid? Lipids in Health and Disease, 6(1), 21.

7. Simopoulos, A. P. (2008). The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Experimental Biology and Medicine, 233(6), 674-688.

8. Kennedy, D. O. (2016). B Vitamins and the brain: mechanisms, dose and efficacy—A review. Nutrients, 8(2), 68.

9. Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—a systematic review. Nutrients, 9(5), 429.

10. Barbagallo, M., & Dominguez, L. J. (2010). Magnesium and aging. Current Pharmaceutical Design, 16(7), 832-839.

11. Di Tomaso, E., Beltramo, M., & Piomelli, D. (1996). Brain cannabinoids in chocolate. Nature, 382(6593), 677-678.

12. Scholey, A. B., French, S. J., Morris, P. J., Kennedy, D. O., Milne, A. L., & Haskell, C. F. (2010). Consumption of cocoa flavanols results in acute improvements in mood and cognitive performance during sustained mental effort. Journal of Psychopharmacology, 24(10), 1505-1514.