We talk a lot about the important role that our brain plays in our mental health, but we don’t talk as much about how important nutrition is for managing our mood. The relationship between food and mood is complex, but the bottom line is that what we eat affects how we feel. Eating healthy in general will help improve your mood, increase your ability to focus, and reduce the number of fluctuations you experience in your mood throughout the week, but there are a few foods that are especially important to include in your regular diet for mental health.
1. Fermented Foods
Fermented foods, such as kimchi, yogurt, kefir, kombucha, and sauerkraut, can help keep our gut microbiome healthy by promoting the production of healthy gut bacteria. Our gut is really important for our mental health. In some ways, our gut functions kind of like a “second brain” when it comes to our mental health. In fact, over 90% of our serotonin production takes place in the gut. Serotonin is a neurotransmitter that is responsible for our mood and our stress response, so it is not surprising that research has shown that a healthy gut is associated with lower levels of depression.
Helpful Tip: A lot of store-bought yogurts are full of sugar, which can give us a short boost of energy, but is not very helpful at improving mood in the long-term and can have a negative impact on our gut health if we consume too much. When choosing what kind of yogurt to incorporate into your diet, make sure to go for the lower-sugar option!
2. Fatty Fish
Fish is a healthy addition to any diet, and fatty fish can be particularly helpful for improving our mental health. Fatty fish, such as salmon, are rich in omega-3 fatty acids, with are essential fats that help our brains function properly. Multiple studies have shown that eating fatty fish on a weekly basis can significantly decrease symptoms of depressive disorders, impulse-control disorders, and psychotic disorders!
Helpful Tip: If you aren’t a fan of fish, it may be helpful to talk to your doctor about whether a fish oil supplement could be a helpful addition to your diet. Studies have shown that, although not quite as effective, supplementing with fish oil can also significantly decrease depressive symptoms.
3. Oats
Oats are an excellent source of fiber, which can help stabilize mood and energy levels throughout the day. Studies have shown that eating oats for breakfast contributes to better mood over the course of the day. Oats are also an excellent source of iron, which is important because iron deficiency is associated with more symptoms of depression.
Helpful Tip: Raw oats are one of the best sources of resistant starch, which acts as a food source for the good bacteria that live in your gut, thus helping to keep a good balance between the “good” and “bad” bacteria in your gut. As previously mentioned, gut health is really important for our overall mental health. Try ditching your microwaved oatmeal from time to time and instead opt for overnight oats to get more bang for your buck!
4. Bananas
Bananas can improve mental health in a couple of different ways. Bananas are high in vitamin B6, which plays a key role in synthesizing neurotransmitters that are important for mood, such as dopamine and serotonin. Additionally, bananas are a great source of pre-biotics, which help support the healthy gut bacteria, especially when there is still a bit of green on the peel.
Helpful Tip: Most of us eat a banana and throw out the banana peel, but the banana peel is packed with serotonin. In fact, a study in Taiwan showed that eating two banana peels per day for three days in a row increased serotonin levels by 15%. One great way to consume the banana peel is to throw it into a smoothie along with other mood-boosting fruits!
5. Nuts and Seeds
In addition to being a great source of protein and fiber, nuts and seeds can help reduce depressive symptoms because they are rich in tryptophan, which is an amino acid that is necessary for producing the mood-boosting neurotransmitter serotonin. In fact, a 10-year longitudinal study found that moderate intake of nuts decreased symptoms of depression by 23%!
Helpful Tip: Not sure which nuts to include in your diet? Some easy and nutritious options include almonds, cashews, peanuts, pistachios, walnuts, pumpkin seeds, and sunflowers seeds.
6. Beans and Lentils
Beans and lentils can help improve mood because they are a great source of B vitamins. B vitamins help boost production of several neurotransmitters that are important for mood, including serotonin, dopamine, and norepinephrine. In fact, research has shown that low levels of B vitamins are associated with increased risk for mood disorders in general, particularly depression. Beans are also a great source of other vitamins and minerals that can help life your spirits, including zinc, magnesium, selenium, and non-heme iron.
Helpful Tip: If you aren’t a fan of eating beans or lentils, you can also increase your B vitamin intake by eating dark leafy green vegetables (e.g., spinach, broccoli), eggs, or whole grains (e.g., barley, brown rice).
7. Coffee
Drinking coffee is a great way to temporarily improve your mood by increasing mood boosting neurotransmitters, such as norepinephrine and dopamine. Coffee can help increase feelings of happiness and reduce feelings of fatigue. Coffee may not be right for everyone and can increase symptoms of anxiety for some people. It’s important to check with your healthcare provider to ensure that coffee is a helpful addition to your diet.
Helpful Tip: If coffee increases your symptoms of anxiety, you might try drinking caffeinated tea instead. Caffeinated tea has a lot of the same mood boosting properties of coffee without the jitters that can increase anxiety. This is because tea if rich in l-theanine, which is an amino acid that reduces anxiety, improves focus, and mitigates the negative impact of stress on the body.
8. Berries
Eating more fruits and vegetables overall can lower symptoms of depression, but berries may be particularly important for managing mood. Berries are rich in anthocyanins, the compounds that give berries their rich and vibrant colors. In one study, researchers found that eating a diet rich in anthocyanins lowered depression symptoms by 39%!
Helpful Tip: If you have trouble eating fresh fruits and veggies before they go back, try buying frozen fruits and vegetables. They are just as nutritious as fresh fruits and vegetables and you can keep them longer!
9. Water
Staying hydrated and drinking plenty of water though out the day is important for our mental health. Research has shown that dehydration is associated with higher rates of depression and anxiety. An average adult should drink between 6-8 cups of water per day.
Helpful Tip: If you’re unsure of how much water you should drink in a day, a good rule of thumb is to drink anywhere from half an ounce to an ounce of water for every pound of body weight. For example, if you weigh 150lbs, a good goal would be to drink between 75 ounces and 150 ounces of water per day. This can also vary depending on age and activity level, so it’s always helpful to ask your healthcare provider for their recommendation.
It’s important to remember that dietary supplementation can greatly improve your mood, but is not an effective substitute for your regular mental health treatment. It’s also important to consider the medication you may be taking and how different foods can impact how your medication works. For example, people taking MAO inhibitors should discuss any dietary changes with their doctor prior to making changes.
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Author: Dr. Megan Williams, Licensed Clinical Psychologist
Megan Williams Psychology, LLC
IG: @meganwilliamspsychology
Psychology Today: https://www.psychologytoday.com/profile/1157343