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Objective: The objective of this study is to synthesize evidence on omega-3 polyunsaturated fatty acids (n-3 PUFAs), the microbiota\u2013gut\u2013brain axis, and vitamins and minerals that influence neurotransmitter synthesis, inflammation, and brain function and to translate these findings into food-based strategies. Methods: This study consisted of a focused synthesis of randomized controlled trials (RCTs), meta-analyses, and systematic reviews indexed in PubMed, Scopus and Web of Science, selected for relevance to omega-3s, probiotics\/prebiotics, dietary patterns, and micronutrients (folate\/B-vitamins, vitamin D, magnesium, zinc, and vitamin C\/copper pathways). Results: RCT and meta-analytic evidence suggest modest benefits of omega-3 supplementation for anxiety severity and depressive symptoms, with heterogeneity by dose, EPA: DHA composition, and baseline inflammatory status. The gut\u2013brain axis literature supports bidirectional effects of stress and microbiota, and meta-analyses of probiotics\/prebiotics show small improvements in depressive and anxiety symptoms, likely dependent on strain and host phenotype. Micronutrients serve as enzymatic cofactors for monoamine and GABA synthesis and modulate immune signaling; clinical effects are the most consistent when correcting insufficiency or in biomarker-defined subgroups. A whole-diet RCT demonstrates that structured dietary improvement can reduce depressive symptoms as adjunctive therapy. Conclusions: A food-first approach emphasizing Mediterranean-style dietary patterns, omega-3-rich seafood, a diverse array of fiber, and micronutrient density is the most defensible. Supplementation may be considered selectively, guided by clinical context and nutritional status.<\/jats:p>","DOI":"10.3390\/nu18091318","type":"journal-article","created":{"date-parts":[[2026,4,22]],"date-time":"2026-04-22T12:00:32Z","timestamp":1776859232000},"page":"1318","update-policy":"https:\/\/doi.org\/10.3390\/mdpi_crossmark_policy","source":"Crossref","is-referenced-by-count":4,"title":["From Plate to Mind: Scientific Perspectives on Foods That May Influence Anxiety and Depression"],"prefix":"10.3390","volume":"18","author":[{"ORCID":"https:\/\/orcid.org\/0000-0003-1275-876X","authenticated-orcid":false,"given":"Antoniya","family":"Hachmeriyan","sequence":"first","affiliation":[{"name":"Division of Physiology, Department of Physiology and Pathophysiology, Medical University of Varna, 9002 Varna, Bulgaria"}],"role":[{"vocabulary":"crossref","role":"author"}]},{"ORCID":"https:\/\/orcid.org\/0000-0003-1404-8884","authenticated-orcid":false,"given":"Gabriela","family":"Panayotova","sequence":"additional","affiliation":[{"name":"Division of Physiology, Department of Physiology and Pathophysiology, Medical University of Varna, 9002 Varna, Bulgaria"}],"role":[{"vocabulary":"crossref","role":"author"}]},{"ORCID":"https:\/\/orcid.org\/0009-0002-5573-2244","authenticated-orcid":false,"given":"Hristiyana","family":"Todorova","sequence":"additional","affiliation":[{"name":"Division of Physiology, Department of Physiology and Pathophysiology, Medical University of Varna, 9002 Varna, Bulgaria"}],"role":[{"vocabulary":"crossref","role":"author"}]}],"member":"1968","published-online":{"date-parts":[[2026,4,22]]},"reference":[{"key":"ref_1","doi-asserted-by":"crossref","first-page":"120299","DOI":"10.1016\/j.jad.2025.120299","article-title":"Global, Regional and National Burden of Anxiety and Depression Disorders from 1990 to 2021, and Forecasts up to 2040","volume":"393","author":"Zhang","year":"2026","journal-title":"J. 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