How Eating Healthy Foods Can Boost Your Mood and Mental Well-Being

Have you ever noticed how your mood changes after eating certain foods? Maybe you feel more energized after a bowl of oatmeal, or more relaxed after a cup of chamomile tea. Or maybe you feel guilty and sluggish after indulging in a slice of cake, or anxious and jittery after drinking too much coffee.

These are not just coincidences. There is a growing body of evidence that shows that what you eat can affect your mood and mental health. In fact, some researchers have even coined the term “nutritional psychiatry” to describe the study of how nutrition influences mental health.

But how exactly does food affect your mood? And what are some of the best foods to eat to boost your spirits and well-being? Here are some of the main mechanisms and examples of mood-boosting foods.

Food and Mood: The Main Mechanisms

There are several ways that food can influence your mood, both directly and indirectly. Here are some of the most important ones:

Food and brain chemicals

Food can provide the building blocks for various brain chemicals, also known as neurotransmitters, that regulate your mood, emotions, cognition, and behavior. Some of the most important ones are serotonin, dopamine, norepinephrine, and gamma-aminobutyric acid (GABA). These neurotransmitters are made from amino acids, which are the components of protein. Therefore, eating enough protein from various sources can help support your brain chemistry and mood.

Food and blood sugar

Food can also affect your mood by influencing your blood sugar levels. When you eat foods that are high in refined carbohydrates and sugar, such as white bread, candy, soda, and pastries, your blood sugar spikes quickly and then drops rapidly. This can cause symptoms such as irritability, fatigue, hunger, and cravings. On the other hand, when you eat foods that are high in fiber, protein, and healthy fats, such as fruits, vegetables, nuts, seeds, eggs, and fish, your blood sugar rises more slowly and steadily. This can help you feel more satisfied, energized, and balanced.

Food and inflammation

Food can also affect your mood by modulating inflammation in your body. Inflammation is a natural response to injury or infection, but when it becomes chronic or excessive, it can harm your health and well-being. Chronic inflammation has been linked to various mental health conditions, such as depression, anxiety, bipolar disorder, schizophrenia, and Alzheimer’s disease. Some foods can trigger or worsen inflammation in your body, such as processed meats, fried foods, sugary drinks, and refined grains. Other foods can help fight or prevent inflammation in your body, such as berries, leafy greens, olive oil, turmeric, ginger, and fatty fish.

Food and gut health.

Food can also affect your mood by influencing the health of your gut microbiome. The gut microbiome is the collection of trillions of bacteria and other microorganisms that live in your digestive tract. These microbes play a vital role in many aspects of your health, including digestion, immunity, metabolism, and even mood. The gut microbiome can communicate with your brain via various pathways, such as the vagus nerve, the immune system, the endocrine system, and the production of neurotransmitters and metabolites. This is known as the gut-brain axis. Some foods can harm or disrupt your gut microbiome balance, such as artificial sweeteners, antibiotics, alcohol, and gluten. Other foods can nourish or improve your gut microbiome diversity, such as fermented foods, prebiotic fibers, polyphenols, and probiotics.

Food and Mood: The Best Examples

Based on the mechanisms described above, here are some of the best foods to eat to boost your mood and mental well-being:

Fatty fish. Fatty fish, such as salmon, sardines, mackerel, and trout, are rich in omega-3 fatty acids, which are essential for brain health and mood regulation. Omega-3s can help reduce inflammation, improve blood flow to the brain, and increase the production and function of serotonin and dopamine. Studies have shown that omega-3 supplementation can help prevent or treat depression and anxiety.

Dark chocolate

Dark chocolate is not only delicious, but also beneficial for your mood. It contains flavonoids, which are antioxidants that can protect and enhance brain function by increasing blood flow and reducing inflammation. It also contains caffeine, theobromine, and N-acylethanolamine, which are compounds that can stimulate and elevate your mood by activating certain receptors in your brain.
However, it’s best to opt for dark chocolate with at least 70% cocoa solids, as it has more flavonoids and less added sugar and fat than milk chocolate. You should also limit your intake to 1-2 small squares at a time, as it’s a high-calorie food.

Fermented foods

Fermented foods, such as yogurt, kefir, sauerkraut, kimchi, miso, and tempeh, are foods that have been transformed by beneficial bacteria or yeast. These foods can help improve your gut health and microbiome diversity, which can in turn affect your mood and mental health. Fermented foods can also provide probiotics, which are live microorganisms that can confer health benefits when consumed in adequate amounts. Probiotics can help modulate your gut-brain axis by producing neurotransmitters, metabolites, and anti-inflammatory substances. Studies have shown that probiotic supplementation can help improve symptoms of depression, anxiety, and stress.

Eggs

Eggs are a great source of protein, which can provide the amino acids needed for the synthesis of neurotransmitters such as serotonin, dopamine, and norepinephrine. Eggs also contain choline, which is a nutrient that supports the nervous system, improves mood, and helps produce acetylcholine, a neurotransmitter that regulates memory and cognition.
Additionally, eggs are rich in vitamin D and B12, which are vitamins that have been linked to lower levels of depression and better brain function.

Fruits and vegetables.

Fruits and vegetables are the foundation of a healthy diet, and they can also boost your mood and well-being. They are high in fiber, which can help stabilize your blood sugar levels and prevent mood swings. They are also high in antioxidants, such as vitamin C, carotenoids, and flavonoids, which can protect your brain from oxidative stress and inflammation, and enhance its function and plasticity ( 18 ). Moreover, fruits and vegetables can provide various phytochemicals, such as polyphenols, terpenes, and glucosinolates, which can modulate your gut microbiome and influence your mood and behavior ( 19 ). Some of the best fruits and vegetables for your mood include berries, citrus fruits, bananas, apples, leafy greens, broccoli, cauliflower, carrots, tomatoes, and peppers.

Conclusion

Food can have a significant impact on your mood and mental health. By choosing foods that support your brain chemistry, blood sugar levels, inflammation levels, gut health, and microbiome diversity, you can improve your mood and well-being. Some of the best foods to eat for your mood include fatty fish, dark chocolate, fermented foods, eggs, and fruits and vegetables. However, food is not the only factor that affects your mood. Other lifestyle factors, such as exercise, sleep, stress management, social support, and therapy, are also important for your mental health. Therefore, it’s best to adopt a holistic approach to boost your mood and well-being.