Over the past few years, Chef Marshall has been very open with presentation attendees, sharing how he manages his mental health, because he has a family history that might make him more vulnerable to mental health issues. Chef shares how vital it has been for him to eat the right kinds of food, get sunshine whenever possible, get good sleep and stay active. These actions have really helped him be more emotionally resilient in today’s world.

These positive lifestyle habits that help Chef Marshall so much can provide the same benefits for everyone. People are learning that, like our physical health, what we eat can also either help our emotional health or work against us. To help you be more emotionally resilient, here are five foods we recommend you add to your diet:

Garbanzo beans – Garbanzo beans are rich in folic acid, a B vitamin that plays an important role in moderating mood; low levels are associated with depression. Other folate-rich foods include kidney beans, walnuts, fruit, and dark leafy greens like spinach, kale, arugula and romaine lettuce.

Spinach & chard – The vitamin D in dark leafy greens helps regulate mood and stave off seasonal affective disorder (SAD). Consider taking a vitamin D3 supplement, which Chef does between October and May.

Oranges and grapefruit – Citrus fruits are high in antioxidants that can help keep you emotionally resilient. Other good choices include berries, and winter squash such as acorn, butternut and spaghetti squash.

Flaxseed – Flaxseed contains Omega-3 fatty acids are powerful mood boosters that can help relieve symptoms of depression, in addition to improving heart health and combatting inflammation. Foods high in omega-3s include cold water fatty fish and walnuts.

Brown rice – Most whole grains boost serotonin levels, which helps boost our moods. Food choices include sweet potatoes and yams, oats, barley, farro, millet, and quinoa.

Chef always says food either works for you or against you. Choose foods that nourish so you can give yourself and your family the best of you, not what’s left of you at the end of a busy day!