What do you think you’ll feel like after eating a freshly made cookie? Why not serve a large, colorful salad? Both of these foods have the potential to alter your mood in the short and long term. Food is linked to our memories, traditions, and habits, but it also has a cellular impact on us. These are just a few of the many reasons why diet and mental health are so intertwined.
The food you eat has an impact on your overall mood. Symptoms of mental health disorders such as depression and anxiety can make eating a balanced diet more difficult, but it’s crucial.
Food can also have a direct impact on your mood thanks to chemical messengers known as neurotransmitters. Follow along if you’re wondering about how that works.
How Food Affects Your Mood
Your overall emotional state is referred to as your mood. It can involve depression and anxiety symptoms. Positive feelings, such as being motivated, focused, or joyful, can also be described as mood.
Keep in mind that changing your diet is only one strategy to boost your mood. This is not a substitute for proper mental health treatment.
The food/mood link is complex, but some of the main factors involved include:
- Gut health
- Inflammation
- Neurotransmitter activity
Connection Between the Brain and Gut Health
Bacteria, viruses, and other organisms live in your intestines. The gut microbiome refers to all of these organisms. The composition of your gut microbiota is as distinctive as your fingerprint. The types and numbers of bacteria in your gut are affected by stress, sickness, your surroundings, and your nutrition.
Gut bacteria aid in the production of neurotransmitters, which convey signals to the brain and influence things like mood. Depression has been linked to a lack of gut flora variety and quantity.
Gut bacteria also produce 90% of the body’s serotonin, a feel-good neurotransmitter. And, create anti-inflammatory short-chain fatty acids.
Inflammation and Mood
Your body’s natural response to harm is inflammation. Inflammation in the gut can disrupt the protective bacteria and mucus layer that keeps us healthy.
Mood disorders have been linked to high levels of inflammation. Anti-inflammatory diets, such as the Mediterranean diet, have been related to a reduced incidence of depression.
Types of Neurotransmitters
Neurotransmitters come in a variety of types. Dopamine, serotonin, and endorphins are the primary players in the food-mood link.
Dopamine
Dopamine is frequently linked to feelings of joy and fulfillment. Dopamine is released when you do things you enjoy, such as exercise or eating a delicious meal. This motivates you to keep doing the same thing. However, dangerous actions such as drinking alcohol or browsing too much on your phone might trigger the same process.
Specific foods can affect your dopamine levels too. Eggs, almonds, chicken, and fish are involved in dopamine production.
Dopamine levels can be lowered by eating too much saturated fat. Excess refined sugar consumption can also be harmful. Vitamin D deficiency can also cause dopamine levels to drop.
Serotonin
This “happy” neurotransmitter plays a role in a variety of processes, including mood modulation and hunger control. SSRIs, or selective serotonin reuptake inhibitors, are antidepressants that raise serotonin levels in the brain. Vigorous activity and bright light also raise serotonin levels.
Keep your gut bacteria healthy to ensure you’re producing enough serotonin! High-fiber foods and probiotics are ideal for your gut microbes.
Endorphins
These “feel good” neurotransmitters boost happiness while also reducing pain. You can boost endorphins with dark chocolate or some spicy food.
High Fiber Foods
Your gut bacteria will benefit from a range of of high-fiber foods. This helps individuals be happy and also increases serotonin levels. Fiber also keeps you full, which reduces hunger-related irritation and anxiety.
Top high fiber foods include:
- oats
- bran
- beans
- chickpeas
- lentils
- berries
- flaxseed
- avocado
- onions
- bananas
- apples
- artichokes
Probiotic Foods
Probiotic meals replenish the gut with beneficial microorganisms. More research is needed to identify the amount and type of sugar required to alter mood, although preliminary findings are encouraging.
Probiotic foods include:
- yogurt
- kefir
- kimchi
- tempeh
- sauerkraut
- miso
Foods Containing Antioxidants
Antioxidants combat harmful inflammation, which has been related to mental health issues. Antioxidant rich foods include:
- berries
- grapes
- beans
- dark chocolate
- green tea
- nuts
- cabbage
- leafy green vegetables
- squash
- carrots
- sweet potatoes
Food Containing Omega-3
Foods rich in omega-3 assist with reducing inflammation in the body and include:
- flaxseeds
- chia seeds
- walnuts
- salmon
- sardines
- mackerel
Fruits and Veggies
There’s no surprise here that fruits and veggies also boost mood. Recommended fruits and vegetables include:
- apples
- pears
- citrus fruit
- stone fruit
- melons
- tomatoes
- avocados
- leafy greens
- cruciferous vegetables
- root vegetables
Foods Rich in Folate
Folate is a B vitamin that aids in the production of serotonin, dopamine, and epinephrine in the body. Many people who suffer from depression are also deficient in folate.
Foods rich in folate include:
- spinach
- fortified breakfast cereals
- rice
- asparagus
- broccoli
Magnesium-Rich Foods
This nutrient promotes a positive mood and proper brain function. Magnesium supplementation has been demonstrated to aid with anxiety.
Good sources of magnesium include:
- pumpkin seeds
- chia seeds
- almonds
- spinach
- cashews
- peanuts
- cereal
- soy milk
- black beans
- edamame
- potatoes
- yogurt
Protein
Finally, your body needs protein. Protein is required for the production of neurotransmitters such as dopamine. This is especially beneficial if you eat a protein-rich breakfast. Protein also improves mood by promoting feelings of fullness and stabilizing blood sugar levels.
Foods rich in protein include:
- meat
- fish
- eggs
- dairy
- beans
- soy
Sources:
https://www.healthline.com/health/mental-health/serotonin
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5926493/