The Food Mood Connection: Can What You Eat Affect Your Mood?
It’s hard to believe, but we are coming up on a year since the COVID pandemic started in the United States. On top of that, this is the time of year when depression sets in for a lot of people due to the post-holiday slump and tricky weather patterns across the country. Did you know that what you eat can affect your mood? Foods that contain tryptophan, phytonutrients and omega-3 fatty acids have been shown to help improve sleep quality, boost your mood and decrease depression and anxiety. Incorporating these 6 nutrients into your diet now can help uplift your mood and keep depression at bay.
1. Tryptophan
Tryptophan is an essential amino acid, meaning the body cannot make tryptophan on its own, so we must consume it. Tryptophan is also a precursor to serotonin, a key neurotransmitter produced by the brain that plays a role in sleep, appetite and impulse control. High levels of serotonin have been shown to elevate mood. However, the body’s production of serotonin is limited by the availability of tryptophan. That means we need to eat more tryptophan so that we can produce more serotonin. Turkey is one of the most well-known tryptophan containing foods. As a matter of fact, the tryptophan is what contributes to that sleepy feeling we often have after eating turkey. Some other foods high in tryptophan are nuts, milk, salmon, eggs, soy and spinach.
2. Omega-3 Fatty Acids
Omega-3 fatty acids, like tryptophan, are an essential nutrient so we must consume them through food. Eating more Omega-3 fatty acids has been shown to decrease depression. Research shows that Omega-3 fatty acids travel easily through the brain’s cell membranes to interact with mood related molecules. Research also shows Omega-3 fatty acids can reduce inflammation which helps alleviate depression. Main sources of Omega-3 fatty acids are fatty fish like salmon. The American Heart Association recommends eating fish at least two days a week. But, if you aren’t a fish lover, you can also get your Omega-3 through chia seeds, flax seeds and walnuts. Chia and flax seeds can be sprinkled on food or added after cooking to bump up your essential fatty acids.
3. Magnesium
Magnesium is a mineral that is involved in over 600 reactions in the body. But a recent study showed that about 50% of people in the US & Europe get less than the recommended daily amount of magnesium, 310-420mg per day. Magnesium plays a strong role in brain function and mood. Adequate levels of magnesium can help decrease depression. You can find good sources of magnesium in green leafy vegetables, like spinach, nuts, seeds, dried beans and whole grains.
4. Phytonutrients
Phytonutrients, like flavonoids (found in dark chocolate) and anthocyanins (found in berries), have been shown to increase blood to the brain, reduce inflammation and increase brain health. All of which help regulate your mood. What this means for you is eat more berries and dark chocolate!
5. Polyphenols
Polyphenols are antioxidants that can decrease inflammation and help release mood boosting neurotransmitters like dopamine and norepinephrine. Polyphenols can be found in coffee, tea and some wine. Of course, with these types of beverages, moderation is key. Too much caffeinated coffee or tea can actually cause sleeplessness or jittery nerves. And too much wine can also have adverse effects. But, if consumed moderately, one to two glasses a day in conjunction with water, these beverages may help keep your mood elevated throughout the day.
6. B-vitamins
The B-vitamins (thiamin, riboflavin, folic acid, niacin & pantothenic acid) increase levels of neurotransmitters like serotonin, dopamine, norepinephrine, and gamma aminobutyric acid (GABA), all of which are important for regulating mood. Deficiencies in these vitamins have been linked to mood disorders and depression. Fortunately, there are quite a few foods that contain high amounts of B-vitamins. Whole grains, dried beans, lentils, dairy products and green leafy vegetables are great sources of B-vitamins.
These mood-boosting nutrients can be found in the foods you eat every day. Continue to eat a variety of fruits and vegetables, whole grains and lean proteins to ensure you are getting an adequate amount of nutrients to keep depression at bay. If you need more information, leave a comment below. I can create a customized meal plan to ensure you are incorporating all the mood-boosting nutrients every day.
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