We understand that our diet influences our physical health. However, were you aware that it can also affect our mental well-being? The food we consume can play a significant role in our mood and overall happiness.
What are good mood foods? Research has linked them to improved mood and mental well-being. These foods are typically rich in vitamins, minerals, and antioxidants that can help regulate brain function and neurotransmitter production. They can also help reduce inflammation and oxidative stress linked to depression and anxiety.
What to Look For
Omega-3 Fatty Acids (Best sources: walnuts, freshly-ground flax seeds, chia seeds, leafy green vegetables):
Some people believe that fish is the best source of omega-3 fatty acids. The Physicians Committee for Responsible Medicine confirms that fish have good and bad fats. Eating fish for healthy fats doesn’t cancel out the bad effects of arachidonic acid, cholesterol, and saturated fat though!
Plant-based sources provide the body with omega-3 and healthy fats such as EPA and DHA. These foods are beneficial and do not have the negative effects that come from animal sources.
Quercetin (Best sources: apples, kale, berries, grapes, onion, green tea):
Quercetin is a natural compound found in plants. It helps regulate mood by inhibiting an enzyme called MAO. MAO breaks down mood-regulating neurotransmitters. It operates similarly to a natural antidepressant by boosting the levels of serotonin, dopamine, and norepinephrine in the brain.
Tryptophan (Best sources: leafy greens, sunflower seeds, watercress, pumpkin seeds, mushrooms, broccoli, peas, soybeans):
The brain uses tryptophan, an amino acid found in certain plant-based foods, to make serotonin. This neurotransmitter is crucial for maintaining feelings of happiness and contentment, and for overall mental well-being.
The gut and brain have a close connection, and a healthy gut can lead to a healthier mind — and vice versa. The best way to maintain gut health is by eating a diet rich in fiber, e.g. fresh fruits, vegetables, legumes and whole grains.
Adding Good Mood Foods To Your Diet
Now that you know the benefits of good mood foods, you may be wondering how to incorporate them into your diet. Include whole, unprocessed foods including fruits, vegetables, legumes, and whole grains in your meals as much as possible for a happier mind.
For breakfast, try oatmeal or whole wheat cereal with berries and nuts. Grind up some flax seeds in a coffee grinder to add as a finishing touch. For dinner, try replacing regular pasta with whole wheat pasta or pasta made from chickpeas, lentils, or zucchini.
These options are healthier if you can’t eat gluten. Most grocery stores have one or more of these alternatives. Top with marinara sauce and add a salad with your favorite veggies on the side. Google “whole food plant-based recipes” for other easy, healthy meal ideas.
Eating for happiness is not just a catchy phrase, it’s a real concept backed by science. So keep your kitchen stocked with these healthy options and watch how your mood and overall health improve!