Have you ever considered the impact that food can have on your mood? Beyond just taste, certain "mood foods" can actually influence how you feel from the inside out.
"Foods contain substances that can affect the nervous system," says Ellen Albertson, PhD, RDN, NBC-HWC, a psychologist and registered dietitian nutritionist in Burlington, Vermont. "Certain foods, particularly those rich in amino acids, play a role in creating neurotransmitters like serotonin, dopamine, and endorphins that can impact mood."
Research has indicated that following a modified Mediterranean diet, which includes whole foods such as fruits, vegetables, nuts, fish, and olive oil, may have positive effects on mood.
On the flip side, while reaching for a cupcake or potato chips might seem like a comforting choice, these foods could actually contribute to a decrease in mood.
"A healthy diet can help maintain balance, but too many processed foods and refined carbs can lead to blood sugar fluctuations, resulting in mood swings, low energy, and irritability," explains Albertson, noting a potential link to depression.
Here are eight mood-boosting foods to consider adding to your next grocery list:
1. Dark Chocolate
Dark chocolate contains polyphenols that have been associated with promoting feelings of calmness and contentment, according to research published in the Journal of Psychopharmacology. It may also help enhance mood by releasing feel-good endorphins.
2. Salmon
In addition to supporting heart health, omega-3 fatty acids found in salmon can also boost mood. Research published in Translational Psychiatry suggests that omega-3s can improve depressive symptoms.
3. Blueberries
Studies have shown a positive correlation between consuming blueberries and mood improvement. These antioxidant-rich berries are a great addition to your daily fruit intake.
4. Eggs
Eggs are rich in vitamin D and tryptophan, both of which play a role in serotonin production. Including eggs in your diet can have beneficial effects on mood.
5. Dark Leafy Greens
Dark leafy greens like spinach and kale are good sources of magnesium, which is essential for hormone balance and neurotransmitter function that regulate mood.
6. Fermented Foods
Probiotics found in fermented foods like yogurt can potentially benefit both gut health and mood due to the strong link between the gut and the brain.
7. Citrus Fruit
Vitamin C found in citrus fruits is essential for neurotransmitter production, which can help stabilize mood.
8. Whole Grains
Whole grains are rich in magnesium and fiber, which can help stabilize blood sugar levels and improve mood.
