The Right Food for a Good Mood

“You are what you eat”. When I was a child, this sentence confused me quite a bit. I thought I could suddenly morph into a sandwich or a potato until I realized the true meaning behind it. You will be healthy only when you eat healthily!  

 

Nowadays, diet culture feels much more popular than ever; The Washington Post finds that around 45 million people go on a diet yearly in the United States.  

 

What does diet mean? 

A diet can be a fixed plan of eating and drinking to achieve weight gain or loss, or by following a particular lifestyle. There are thousands of diets aimed at different people and for various causes.   

The Relationship between Food and Mental State 

The food we eat affects us physically: what we choose to eat and drink enters our body and affects it wholly. It’s not only that; what if I told you that the food we eat has a massive impact on our mood and mental health? For example, consuming foods such as chocolate boosts your mood.   

But have you ever had an extra cup of coffee to feel more energized during a rough morning but become anxious instead? Or do you feel calm and mindful after a few sips of hot chamomile tea? Most of the things people don’t consider is that the link between “food” and “mood” is tighter than imagined. 

 

Diet and nutrition affect both physical and mental well-being. You are probably thinking about how that works. 

The Relationship between the Gut and Mental Wellbeing 

There is a reason why we refer to the stomach as the “second brain”. Serotonin - or the happy hormone - is produced in the gut by 95%, and the serotonin receptors release certain neurotransmitters such as acetylcholine and dopamine. Hence, the gut regulates emotion, pain perception, and vital functions.   

 

So, which diet is the best for your physical and mental state? Science tells us that healthy eating patterns, like the Mediterranean diet, are associated with better mental health. This diet was ranked #1 Best Plant-Based Diet in 2022. It is a rich, balanced diet; and generally, consists of fresh vegetables, fish, fruit, olive oil, grains, and nuts. 

 

There is minimal meat consumption, and the dairy intake is moderate and also consists of sources like yogurt and cheese (1). According to a study in the Lancet Medical Journal, Mediterranean countries have a very high life expectancy compared to the rest of the world. For example, Spain’s citizens have a life expectancy of 85.8 years, while in the United States, 78.5 years.  

 

So, how can the Mediterranean diet influence our mood and well-being? Below is a Mediterranean diet food list to support your physical and mental well-being.   

How the Mediterranean Diet Can Influence Mood and Well-being

 

Fresh fruits and vegetables

The first step to maintaining good health is to eat more fresh fruits and vegetables daily. They are rich in vitamins and minerals like vitamins A, C, and E, magnesium, zinc, phosphorus, and folic acid. Over the past decades, research has shown that people who regularly eat fruits and vegetables have fewer symptoms of stress and depression (2). 

 

Regular consumption leads to a general state of happiness, satisfaction, and fulfillment compared to those who don’t add them to their daily diet. In this context, vitamin D was proven helpful in preventing stress and depression. 

 

There is sufficient research showing that not having enough vitamin D can lead to symptoms similar to depression like mood changes, sadness, fatigue, forgetfulness, suicidal thoughts, loss of interest in activities, and trouble sleeping. According to statistics, people with depression have higher chances of being vitamin D deficient. 

 

This vitamin is present in fruits and vegetables like mushrooms, oranges, spinach, and bananas.  

 

Fish 

Fish plays an essential role in our diet. It is rich in Omega-3 fatty acids.  Earlier studies prove that low levels of omega-3 in the body can cause chronic psychological conditions, such as depression, bipolar disorder, attention deficit disorder, and even schizophrenia. 

 

According to a review of 26 studies involving over 150,000 adults, those who ate more fish had a 17% lower risk of depression than those who did not (3). Some people have difficulty having the right amount of omega-3 through food. 

 

For example, the average Japanese diet contains 10 times more Omega-3 than the American diet. In this situation, taking omega-3 capsules is advised to increase the level in the body. 

 

Olive Oil 

Olive oil is an essential part of the Mediterranean diet. It has numerous benefits for general health and also for the brain. It is rich in antioxidants that may counter neurodegenerative diseases such as Alzheimer’s and keeps the brain healthy. 

 

Furthermore, it can help elevate your mood through its brain-nourishing nutrients. Studies show that the fats in olive oil can support the nervous system for proper nerve functioning and increase neurotransmitter levels in the brain, mainly serotonin. 

 

In one of the studies, 30% of participants showed a significant decline in their depression symptoms after a 12-week Mediterranean diet intervention that included olive oil (4).  

 

Whole grains

Whole grains are naturally rich in an amino acid called tryptophan, which the body needs to produce serotonin and melatonin. Serotonin helps to improve mood and relax the brain and body, while melatonin helps establish and maintain steady sleep cycles. 

 

It’s easy to see why foods high in tryptophan may help keep depression at bay and promote healthy sleeping patterns. 

 

When you consume whole grains, they refuel your body and stabilize blood sugar.  Based on a pilot study done by Arizona State University, diets low in carbohydrates lead to fatigue and a reduced desire to exercise – two things that certainly won’t boost your mood!   

 

Nuts 

Nuts have proven to be beneficial to health. They lower cholesterol and reduce the risk of heart disease. They're full of fiber, proteins, and healthy fats, and are very good for brain health.  It is not surprising that the walnuts are shaped like a brain, looking like it has left and right hemispheres. 

 

Walnuts contain several neuroprotective compounds like vitamin E, folate, melatonin, and several polyphenols; that may be protective against the development of cognitive decline and depression, by producing mood-boosting serotonin. Almonds, cashews, peanuts, walnuts, pumpkin, sesame seeds, and sunflower seeds, are excellent sources (5).   

 

Dairy products

Dairy products benefit bone and cardiovascular health, mental health, and mood. Dairy products have lots of whey protein, which can reduce physical responses to stress, improve mood, and enhance memory. Research at the University of Maine studied this by putting more than 900 men and women through some brain tests (6). 

 

They included visual-spatial, verbal, and working memory tests after tracking the milk consumption habits of the participants. The result showed that participants who drank one glass of milk daily performed better and had higher outcomes than those with low or infrequent milk consumption. 

 

Conclusion

Using the Mediterranean diet to improve your mood is a brief look into one of the numerous diets that have been researched and proposed. Still, this diet seems beneficial. It is crucial to find a diet that suits you personally and conforms to any dietary restrictions or preferences; while simultaneously being balanced and nutritious. Trying different ones and noting the results can be worthwhile, and speaking to a dietitian can further help you on your path to the best diet.  

 

Written by: Yasmine Hamrouni (Psychologist).