6 foods that help improve mood

There are foods that, if made part of a regular diet, can help improve mental health – Photo: Deb Maes

Michelle Routhenstein, cardiovascular disease prevention nutritionist at the Entirely Nourished Center, shares with yahoo life that certain foods, such as those high in saturated fats and refined sugars, can cause blood sugar fluctuations, leading to mood changes, fatigue, sleep disturbances and inflammation, causes feelings of drowsiness and depression.

Meanwhile, Christine Byrne, a nutritionist in the city of Raleigh (North Carolina, USA), added that using food as a coping mechanism for emotions such as boredom, stress, loneliness or sadness can negatively impact mood.

Conversely, there are also foods that, if made part of a regular diet, can help improve mental health.

“Some foods have the ability to positively impact mood by enhancing brain health, regulating mood, stabilizing blood sugar and providing sustained energy,” Routhenstein said.

A 2018 study identified 12 important nutrients associated with the prevention and treatment of depressive disorders. These “anti-depressant nutrients” include folate, iron, omega-3 fatty acids, magnesium, potassium, selenium, thiamine, vitamin A, vitamin B6, vitamin B12, vitamin C and zinc.

But overall, Byrne says that “a balanced diet with lots of nutritious foods is probably best for mental health.” She emphasizes that food not only provides nutrition but also brings joy, social and cultural connections, and evokes fond memories – all of which can positively influence mood. .

Below are the top 6 foods recommended by experts to improve mood.

Pumpkin seeds help improve mood

“Pumpkin seeds are an excellent source of tryptophan, an amino acid that aids in mood regulation by participating in the production of serotonin, a neurotransmitter associated with feelings of happiness,” Routhenstein explains. A 2021 study found that consuming up to 3 grams of L-tryptophan per day may help reduce anxiety and improve mood in healthy people.

Pumpkin seeds are also rich in protein and unsaturated fats, which help you feel full longer and stabilize blood sugar, thereby preventing mood swings.

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Fatty fish, like salmon, mackerel, sardines and herring, are rich in omega-3 fatty acids, which help protect the heart, fight inflammation and support brain function. “Studies show that omega-3 fatty acids are strongly linked to improved mood,” Byrne says.

Fatty fish is also rich in vitamin D, which has neuroprotective and anti-inflammatory effects and supports serotonin production. The American Heart Association recommends eating 85 grams of cooked fatty fish twice per week.

butter

“Avocados contain monounsaturated fats, especially oleic acid, which are essential for brain health and are associated with a lower risk of depression,” Routhenstein said. Avocados also contain tryptophan, magnesium, potassium and vitamin C, which help regulate mood and reduce stress.

Orange

“Oranges contain flavonoids like hesperidin, which have antioxidant effects and reduce inflammation in the brain, supporting mood stability,” Routhenstein explains. In addition, vitamin C in oranges helps regulate dopamine, improving motivation and feelings of joy.

dark green leafy vegetables

Vegetables like spinach, kale and bok choy are rich in anti-depressant nutrients like magnesium, iron, folate, potassium and vitamins A and C. Iron and folate are especially important for the production of dopamine and serotonin , two important chemicals responsible for positive mood.

Dark chocolate (70% – 85% cocoa)

Dark chocolate is high in phenolic antioxidants, which help reduce inflammation, protect the brain and improve mood. 2022 research shows that dark chocolate also supports the gut microbiome, improving mood.

Other foods that also promote a positive mood include:

Oats help increase dopamine and norepinephrine, improving alertness.

Fermented foods like Greek yogurt and kimchi contain Lactobacillus bacteria that help reduce stress.

Eggs are rich in protein, which helps increase dopamine and norepinephrine, supporting a positive mood. One study found that older adults who ate eggs at least three times a week had a lower risk of depressive symptoms.

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