9 Mood-Boosting Foods That You Should Be Eating!
The connection between food and emotions is undeniable. Just as food influences mood, our emotional and mental states also impact what we choose to eat.
Sylvia Klinger, a dietitian nutritionist and founder of Hispanic and Multicultural Nutrition Communications in Chicago, explains, “Beyond biological and environmental factors, emotions, mental wellbeing, and psychological states significantly influence our relationship with food.”
What is Nutritional Psychiatry?
The growing field of nutritional psychiatry delves into this intricate relationship, revealing that diet and mental health are deeply intertwined. Factors such as life experiences, social environments, beliefs, and expectations all shape eating patterns. Increasing evidence points to a strong correlation between poor diets and mood disorders, including anxiety, depression, and other mental health conditions.
Food plays a dual role: it can bring joy, comfort, and happiness, or lead to stress, disease, and even depression. Emotional eating—where food is consumed in response to feelings rather than hunger—is a common behavior.
Boost Your Mood with These Foods!
The gut-brain connection also plays a crucial role in mental health. Consuming foods rich in fiber, antioxidants, prebiotics, anti-inflammatory compounds, and omega-3 fatty acids can promote better gut and brain health. Examples of such mood-boosting foods include:
- Dark chocolate
- Berries
- Fatty fish
- Fermented foods
- Oats
- Bananas
- Nuts and seeds
- Coffee
- Beans and lentils
On the other hand, ultra-processed foods have been linked to an increased risk of depression. Emily Schiller, a registered dietitian and lifestyle content creator, notes that cravings for calorie-dense, nutrient-poor foods often arise during stress or low moods due to the activation of the body’s sympathetic nervous system.
The Role of Omega-3 and Vitamin D in Mental Health
Omega-3 fatty acids, primarily found in cold-water fish, are essential for brain health, as they make up a significant portion of the brain’s structure. Consuming at least two servings of fatty fish weekly or taking an omega-3 supplement can help reduce the risk of depressive symptoms. Similarly, vitamin D, crucial for serotonin production and circadian rhythm regulation, may also combat depressive states. Incorporating foods rich in vitamin D—like fortified dairy, eggs, and mushrooms—along with daily sunlight exposure, can be beneficial.
Emily Schiller emphasizes the importance of a balanced, nutrient-dense diet to maintain sustained energy and optimal mental health. Fruits and vegetables, in particular, have been found to boost optimism, promote self-efficacy, and reduce psychological distress. Pairing this kind of diet with regular exercise and quality sleep ensures a foundation for both physical and mental well-being. Cheers to healthy eating!
Source: Chicago Health, Victoria Shanta Retelny, RDN, LDN. December 8, 2024.
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