Have you ever thought about what food can do for your mood? Beyond their taste, certain “mood foods” can really affect how you feel from the inside out.
“Food is a natural source of substances that have important effects on the nervous system,” he says Helen Albertson, PhD, RDN, NBC-HWC, psychologist and registered dietitian nutritionist based in Burlington, Vermont. “Certain foods, generally those rich in amino acids, are used to create chemicals in the brain called neurotransmitters (serotonin, dopamine, endorphins, glutamate, GABA, and noradrenaline) that affect mood.”
Some research has suggested that eating whole foods, based on a modified Mediterranean diet – including fruits, vegetables, whole grains, nuts, fish, eggs, some meat and extra virgin olive oil – can be beneficial for your mood.
Conversely, while a cupcake or chips may be the right food for your mood This moment, may actually be associated with a decrease in mood.
“While a healthy diet can help you maintain balance,” explains Albertson, too many processed foods and refined carbohydrates “can cause blood sugar fluctuations that lead to mood swings, low mood, low energy, and irritability.” possible link in depression.
Here are eight mood foods to add to your next meal.
1. Dark chocolate
Yes, your favorite food made the list! According to research published in Journal of Psychopharmacology.
Chocolate can also help lift your mood by helping you connect with your partner, says Brocha Soloff, BS, RD, CDN, founder of iHeart Health. “It contains phenylethylaminewhich is a feel-good endorphin that is often released in the brain when people fall in love,” he says.
2. Salmon
In addition to aiding heart health, “adequate amounts of omega-3 fatty acids can also boost mood,” says Albertson. A research review published in Translational Psychiatry found that taking omega-3s can improve symptoms of depression. One of the tastiest ways to add more of this nutrient to your diet is to eat fatty fish like salmon.
Aim for at least eight ounces per week, according to the recommendations of the 2020–2025 Dietary Guidelines.
3. Blueberries
ONE study showed an association between drinking a drink containing 30 grams (about an ounce) of freeze-dried blueberries and positive mood. More research is needed, but this is certainly an exciting study that further supports the benefits of consistently eating blueberries, which even contain antioxidant properties.
Include blueberries – along with other flavonoid-rich berries such as blueberries and raspberries – in your diet as part of 1 ½ to 2 cups of fruit is recommended consume daily.
4 eggs
Here’s some egg-related news: Eggs are “high in vitamin D and tryptophan, which creates serotonin,” says Albertson. Vitamin D and tryptophan are believed to have beneficial effects on mood. The study that looked at tryptophan also looked at the gut-brain axis, so try pairing your eggs with a side of kimchi!
Other food sources of vitamin D include fatty fish such as salmon and fortified dairy products, while tryptophan, an amino acid, is found in protein foods such as chicken, egg whites, fish, milk and turkey.
5. Dark leafy greens
Need another reason to eat more greens? Dark leafy greens like spinach and kale contain magnesium, which your body needs “to facilitate hormone balance, enzyme activity, and the functioning of neurotransmitters that regulate your mood and overall health,” she says Soloff.
It is also a source of folate — and research suggests there may be a link to people with depressed mood and lower folate levels, so be sure to include dark leafy greens in your salad ingredients list.
6. Fermented foods
You may already know how probiotics and fermented foods are believed to have potential health benefits for your gut. But, since it exists research suggesting a strong connection between your gut and brain, eating fermented foods like yogurt, lacto-fermented pickles, and sauerkraut can also help your mood.
7. Citrus fruits
“Vitamin C is necessary for your body’s ability to produce neurotransmitters, including dopamine, noradrenaline and serotonin,” explains Soloff. “These neurotransmitters provide mood stability.”
Citrus fruits such as lemons, limes, grapefruit and oranges are well-known sources of vitamin C, but foods such as broccoli, strawberries, bell peppers and even baked potatoes also contain this essential vitamin.
8. Whole grains
Like dark leafy greens, whole grains are a source of magnesium, says Soloff, but the mood-boosting benefits don’t stop there. Since they contain more fiber than their processed counterparts, whole grains are complex carbohydrates, which are thought to help stabilize blood sugar levels – thus preventing a “hangover.”
Choose whole grains over refined grains when choosing your carbs each day.
