Mood Boosting Foods

Food is medicine and fuel for our bodies, and what we consume plays a major role in how we feel both mentally and physically. There is constant communication and biofeedback happening between our gut and brain. If we break things down biochemically, we see that nutrients in our diet are required to make the molecules that regulate our mood. These same chemical messengers send signals to the rest of the body from the brain and we rely on nutrients from our food to fuel many processes in the body to maintain our health.

All that being said, there are many things that play a part in how we feel about ourselves and our relationship with food, and how food itself makes us feel mentally and physically. Foods with processed oils and sugars may provide us with a temporary dopamine release and momentary gratification, but these foods will cause inflammation in the gut, with subsequent symptoms of bloating, gas, and acid reflux to name a few physical manifestations. Another feel good hormone, serotonin, is primarily produced in our intestines. When we constantly inflame the gut, our serotonin production decreases which causes mental health symptoms to arise as well since we aren't producing this hormone - our mind and gut are so intricately connected! The food we eat truly does encode messages that enter the constant feedback loop between our brain and intestine.

Here are some foods that are great to nourish the gut-brain communication pathway!

Fatty fish and sources of omega-3 fatty acids: there is increasing evidence that omega-3 fatty acids play a major role in brain function and that deficiencies in these compounds are associated with mental health issues. Due to their molecular structure as lipids they can permeate our phospholipid cell membranes easily, making them more bioavailable to our bodies. Great sources of these fatty acids are:

• Salmon
• Sardines
• Anchovies
• Flax seeds
• Chia seeds
• Walnuts

Probiotics: probiotics are well-known for the role they play in our intestinal health by balancing our gut bacteria. Given that we know there is a constant feedback loop between our gut and brain it makes sense that nurturing the balance of our gut microbial environment would have a positive impact on metabolizing the hormones that help keep us feeling happy. Aside from supplementation, foods that are probiotic rich are:

• Kimchi and sauerkraut, living foods!
• Kefir
• Tempeh
• Yogurt
• Miso

Whole grains: whole grains contain B vitamins which are vital for cognitive function. Specifically for mood, B12 functions in the production of serotonin and dopamine which we've seen helps to regulate mood! Great sources of whole grains are:

• Quinoa
• Brown and wild rice
• Millet
• Steel-cut oats

Folate-rich foods: another B vitamin (B9), folate is also involved with serotonin and dopamine balance. Low folate levels are associated with low levels of both serotonin and dopamine, indicating that low folate levels cause impaired metabolism of these neurotransmitters. Dark leafy greens are a great source of folate, and other dietary sources are:

• Spinach
• Kale
• Lentils
• Avocado
• Broccoli
• Edamame

Sources:

Bender A, Hagan KE, Kingston N. The association of folate and depression: A meta-analysis. J Psychiatr Res. 2017;95:9-18. doi:10.1016/j.jpsychires.2017.07.019

Rathod R, Kale A, Joshi S. Novel insights into the effect of vitamin B₁₂ and omega-3 fatty acids on brain function. J Biomed Sci. 2016;23:17. doi:10.1186/s12929-016-0241-8

Wallace, CJK, Milev, R. The effects of probiotics on depressive symptoms in humans: A systematic review. Ann Gen Psychiatry. 2017;16:14. doi:10.1186/s12991-017-0138-2