Healthy, Good Mood Foods

We’ve all heard it: you are what you eat. Want to be healthy and energetic? Eat good, nutritious food. Want to feel sluggish and glum? Bring on the fast food. It’s that simple, but simple and easy are two very different things. Fast and processed foods are easy to come by, inexpensive and alluring. 

The allure of fast, packaged, processed food is no accident. It’s calibrated to hook us. From Science ABC: These kinds of sugar-laden, fatty foods cause the brain to release certain neurotransmitters, called dopamine and oxytocin, which induce the feeling of relaxation, pleasure and enjoyment in an individual. Manufacturers spend billions on research and formulations with the aim of creating the most craveable processed foods possible. The problem is that these foods are absolutely unhealthy. Literally devoid of nutrients. They’re harmful to your body, contributing to obesity, heart disease, diabetes and some cancers. 

Processed foods are also harmful to your mental state. A study published in the journal Nutritional Neuroscience investigated how dietary choices and patterns affect mental health. Young adults who ate fast food three or more times each week reported higher levels of mental distress. The higher a person’s consumption of so-called ‘ultra-processed foods,’ AKA foods containing ingredients like protein isolates, hydrogenated oils and high fructose corn syrup, the more likely they will feel depressed and/or anxious. There are even a few studies indicating a relationship between eating ultra-processed foods and cognitive decline. 

On the flip side, there are lots of delicious, healthy, minimally or unprocessed foods that can help make us feel better. Generally speaking, to feel your best, stick with a meal plan loaded with fruits and vegetables, whole grans, lean proteins, nuts and legumes, low fat dairy foods and olive oil. These foods contain loads of nutrients, plus feel-good hormones like dopamine and serotonin. 

Some of our favorites: 

Fermented foods. Kimchi, yogurt and sauerkraut are filled with probiotics, which makes them great for gut health. Probiotics are also thought to increase serotonin levels. Dr. Casey Means, a Stanford-trained physician and associate editor of the International Journal of Disease Reversal and Prevention says this: "The positive impact of fermented foods on mood may be related to the close relationship between gut function and brain health, with a fascinating bidirectional relationship existing between the two. One study showed that individuals with the highest intake of probiotic foods had significantly lower odds of depression severity and self-reported clinical depression. These effects were stronger in men."      

Coffee. You may not be imagining that your morning coffee makes you happy. Caffeine, in addition to waking you up, can stop adenosine (a compound occurring naturally in the brain) from attaching to certain brain receptors associated with feelings of tiredness. Caffeine also increases the release of dopamine and norepinephrine (mood-enhancing neurotransmitters) and any kind of coffee, decaf or regular, has been shown to significantly improve mood compared with a placebo beverage. 

Oatmeal. Highly processed, simple carbohydrates can cause blood sugar surges and dips, which can cause mood swings. The complex carbohydrates in whole grain foods like oatmeal will help your body’s blood sugar stabilize, which can also make your mood more stable. Also, researchers at the MIT Clinical Research Center have found that when people stop eating carbs, the brain stops regulating serotonin, which you need for a good mood. 

Turkey. You may already know that turkey contains tryptophan, an amino acid perhaps best known for its nap-inducing power. Turns out, tryptophan also aids in the production of one of our favorite mood boosters, the neurotransmitter serotonin. Turkey is no turkey in the vitamin department, either. It’s a great source of B vitamins, and the mineral zinc. Low/deficient zinc levels go hand in hand with anxiety and depression. 

Eggs. Choline, which is plentiful in eggs, is a nutrient that improves mood and helps produce neurotransmitters. Eggs are also great sources of selenium (an antioxidant), vitamins D and B12 and protein. Their amino acids, zinc and magnesium all help with anxiety.  

Berries. In addition to their nice antioxidant content, berries are also rich in a compound called quercetin, a phytochemical that functions like an antidepressant by decreasing/inhibiting a known depressant, the enzyme monoamine oxidase. Quercetin also helps lower risk of Alzheimer’s and other neurodegenerative conditions. 

Mushrooms. A multi-year study found that people who included mushrooms as a regular part of their diets are less likely to be depressed. One reason could be that they are a natural source of vitamin D, which can be low in people with people with depression. Mushrooms also contain health-mood supporting B vitamins, antioxidants and fiber. One antioxidant in particular, ergothioneine, may reduce symptoms of depression by lowering oxidative stress. 

Spinach, Swiss chard and kale. Dark leafy greens are nutritional powerhouses, full of flavor and wildly versatile. Because we know that low folate, vitamin B12 and other B vitamin levels may be associated with depression, eating foods rich in them can replenish your stores and help your mood.  

Salmon and tuna. These fatty fish are loaded with omega-3 fatty acids, which are thought to impact depression because they are anti-inflammatory signaling molecules. About 60 percent of our brain tissue is made of fat, making the type of fat we ingest pretty important to brain health. Two of the omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are associated with lower levels of depression. 

Bananas. It’s our old friend tryptophan that makes bananas a good mood food. We know that tryptophan is what our bodies use to make two mood and sleep regulating neurotransmitters, serotonin and melatonin. Bananas are a good bedtime snack because in addition to helping us with melatonin production, they also contain magnesium, which makes us sleepy.   

Lentils. A deficiency in the B vitamin folate is associated with depression, so eating foods with a healthy supply of folate, like lentils, can help your mood. Fluctuating blood sugar is also a cause of mood swings – lentils are high-fiber foods, so they’ll help stabilize blood sugar. Our bodies use the vitamin B6 in lentils to make serotonin and dopamine, two neurotransmitters associated with mood boosting.    

Dark chocolate. Besides being a delicious treat, dark chocolate helps us relax by helping our bodies release endorphins, the very same ‘feel good chemicals’ that we experience after a hard workout. The act of eating chocolate releases serotonin, and its antioxidant content may help improve blood flow to the brain. 

Chia seeds. Often found in smoothies and smoothie bowls, chia seeds contain magnesium, which helps us relax, along with a nice dose of omega-3 fatty acids, which may help ease depression. They’re also a good source of protein, fiber, iron and calcium.

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