The food we eat has a big impact on our overall well-being. Nutrition plays a role in physical and mental health, and food enriches our life in so many ways: it brings us pleasure, helps us bond with others, offers a creative outlet and deepens our ties to various cultures and traditions. A truly healthy relationship with food doesn’t focus solely on calories and nutrients, but rather takes all of the above into account.

A good medical doctor understands that food is multifaceted and that everyone has different needs, preferences and experiences. They won’t recommend that someone eats exactly the way they do, nor will they give the same generic nutrition advice to everyone. But they do have unique insight into how different foods impact our bodies in various ways, and they use this knowledge to inform both their own food choices and the guidance they give to their patients.

We asked nine doctors at the NewYork-Presbyterian Health System which foods they try to include in their eating habits every day, and why these foods might be beneficial.

Anna Nordvig, MD, a neurologist at the Memory Disorders Clinic at NewYork-Presbyterian/Weill Cornell Medical Center, eats fatty pink fish (like salmon, steelhead trout and arctic char) with the skin on. Both the fish and the skin are a great source of omega-3 fatty acids, which are linked to a number of potential benefits including improved brain health and mood, and decreased risk of cardiovascular disease.

Additionally, omega-3 fatty acids can “reduce inflammation and keep the skin moisturized,” says Larisa Geskin, MD, a dermatologist and the director of the Comprehensive Skin Cancer Center at NewYork-Presbyterian/Columbia University Irving Medical Center.

“As a gastroenterologist, I often make food choices that I know can contribute to the overall health of my gut,” says John T. Nathanson, MD, a gastroenterologist at NewYork-Presbyterian/Columbia University Irving Medical Center and assistant professor of medicine at Columbia University. “I have Greek yogurt almost daily, which is full of probiotics that promote gut microbial diversity.” Topping the yogurt with fruit and nuts or seeds can add prebiotic fiber, which feeds the healthy bacteria in the gut.

“For lunch, my go-to is peanut butter with either blueberries, raspberries or bananas on multi-grain bread,” says James Sconzo, DDS, Chief of Dental Medicine at NewYork-Presbyterian/Brooklyn Methodist Hospital. The mix of protein, fiber-rich carbohydrates and fat in the meal can help keep you full for longer without spiking your blood sugar the way a more carb-heavy meal might.

“Your brain requires a steady supply of glucose, and regular meals help maintain balanced blood sugar levels, which are crucial in preventing mood swings and irritability — a common trigger for anxiety,” says Ryan Sultan, MD, a psychiatrist at NewYork-Presbyterian and director of the Mental Health Informatics Lab at Columbia University Irving Medical Center. “Eating irregularly or skipping meals, especially breakfast, can lead to drops in blood sugar, resulting in sluggishness and exacerbated stress responses.” He includes fiber-rich carbohydrates like sweet potatoes and whole grains in meals; the carbs break down to glucose which helps fuel our bodies and brains, while the fiber slows digestion and keeps blood sugar stable.

“I regularly eat green salads with tomatoes, walnuts and blueberries,” Dr. Sconzo says. Leafy greens are high in antioxidants and vitamins, both of which support cognitive function, explains Dr. Sultan.

Emmanuel Moustakakis, an interventional cardiologist at New York-Presbyterian Queens, says he emphasizes fiber in his diet, which can come in the form of leafy greens, among other sources. “Fiber is associated with cardiovascular health as well as gut health, and it keeps you feeling full for longer periods of time, which helps maintain a healthy weight.”

The various vitamins and minerals found in leafy green vegetables are important for a wide range of things in addition to brain function, reduced risk of heart disease and cancer, and good digestion. They also support skin and eye health, and immune function.

“On a daily basis, I eat lean protein (like chicken and eggs) and try to stay active to maintain strength for delivering babies and performing physically demanding surgeries,” says Lincoln Ferguson, MD, an OB-GYN at NewYork-Presbyterian Brooklyn Methodist Hospital. The amino acids that make up proteins also serve as the building blocks for our muscles, organs and other body tissues; getting enough protein means that your body is able to maintain, repair and grow all of these tissues properly. Protein is also important for mental health, “as amino acids are the building blocks for neurotransmitters, the brain’s chemical messengers,” Dr. Sultan says.

The idea that carrots are good for your vision isn’t just a lie your parents told you to get you to eat vegetables, says Christopher Starr, MD, an ophthalmologist and director of the fellowship program in cornea, cataract and laser vision correction surgery at New York-Presbyterian/Weill Cornell Medical Center. He points to recent research showing that vitamins A, B12, C and D are particularly beneficial for eye health and vision, and says that carrots and other orange or yellow vegetables are also high in these nutrients. Starr includes these vegetables in a salad or snack each day.

“Vitamin C found in citrus fruits and leafy greens aids in collagen production, improving skin elasticity,” Dr. Geskin says. Citrus fruits contain a wide range of vitamins and minerals that offer benefits like immune support and digestion, as well.