Your Mood On Food

Most people don’t give much thought to the 3 meals and various snacks consumed throughout the day. However, individuals looking to improve mental health may want to think twice. Eating well can result in feeling better, both physically and mentally. Making small changes to a diet can have long-lasting consequences for people experiencing mood disorders like anxiety and depression. Choose the right foods today to improve mental health.

Boost serotonin naturally

Many people know that serotonin is a chemical messenger that helps stabilize mood and positively influence happiness. Too little serotonin can cause depression, anxiety, and mania. There are various ways to boost serotonin levels naturally, including dietary choices. Eating more tryptophan-containing foods, like chicken and cheese, can help. Complex carbohydrates, such as brown rice, quinoa, starchy vegetables, and sweet potatoes, can also boost serotonin and have a calming effect on the body. Eating such foods outside when the sun is shining can help further increase the brain’s release of the happiness hormone.

Watch out for deficiencies

Several nutritional deficiencies, such as low levels of vitamin B12, vitamin B9, and zinc, can cause symptoms of depression. To ensure adequate levels in the body, consider taking a daily multivitamin. To increase B12 specifically, focus on consuming lean meats, poultry, beans, lentils, nuts, and soy. For vitamin B9, more commonly known as folate, seek out dark leafy vegetables and citrus fruits. Zinc levels can be increased by eating oysters, red meat, and poultry. Vegetarians can look for nuts and breakfast cereal fortified with zinc.

Omega-3 fatty acids are key

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the 2 types of omega-3 fatty acids thought to benefit people with mood disorders the most. Research shows that EPA and DHA can positively interact with mood-related molecules in the brain. The anti-inflammatory properties of EPA and DHA are also thought to help people avoid depression in the first place. The best sources of omega-3 fatty acids are cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines. People who don’t eat meat regularly will want to look for chia and flax seeds, beans, or edamame.

Avoid these culprits

Although focusing on the right foods can have a huge benefit for mental health, equally important is avoiding foods known to negatively affect mood. Studies show that fried food, highly processed food, and sugary food can increase the chance of developing anxiety and depression. When considering beverages, avoid sugary fruit juice and soda and focus on water. People who suffer from anxiety will also want to avoid or cut back on caffeine.

The happiness plate

If depression, anxiety, or other mood disorders are a problem, consider the impact of diet. Complex carbohydrates and omega-3 fatty acids are beneficial. Ensure that vitamin and mineral intake is sufficient, avoid unhealthy choices such as fast food, and drink plenty of water. With small changes come big rewards. A healthy and balanced diet can benefit the body and mind.