You are what you eat. Or, more accurately, you’ll feel how you feast. There’s plenty of research that shows our diets don’t just affect our bodies, but can also feed our moods. Whether you want to bring down your stress levels or stave off anxiety, we’ve compiled a menu of 13 nutrient-dense morsels that’ll do all that and more.
Can Food Actually Improve Your Mood?
Yes! You might say, thinking of the pizza you’re planning to wolf down tonight. But we’re not talking about that kind of instant gratification. Plenty of studies show that these unhealthy feasts can tank your mood in the long run.
When it comes to actual mood-improving grub, you’ve got to think healthier. Plenty of foods out there won’t just lift your spirits but can also help reduce stress and shield you against anxiety. But how? It all comes down to the gut-brain connection. It’s been a relatively recent discovery, but your gut health can majorly impact your mental well-being.
Here are a few ways these two organs can interact:
- Gut Microbiome: These are the bacteria that populate your gastrointestinal system. Evidence suggests that specific types of microbes will break down foods into certain chemicals that can impact your brain function, affecting everything from your stress levels to anxiety to your overall mood.
- Inflammation: Foods that cause inflammation in other parts of your body can throw a spanner in the works regarding your body’s ability to produce chemicals such as dopamine and serotonin. Fortunately, other types of grub might help minimise inflammation.
- Glucose: Your blood-sugar levels will rise and fall depending on what you’re eating. Dramatic swings in these levels can affect your mood.
For an example of science in action, one study analysed the reactions of a group of participants to a diet of ultra-processed foods. Those regularly consuming these unhealthy meals were at greater risk of developing depression.
So, can you eat yourself happy? Scope out these mood-lifting treats and try them to see if there’s any meat to this new way of thinking.
1. Salmon
We already know that fatty fish is a miracle worker for your health. Rich in omega-3s, this catch of the day can be a massive boon for your heart. But it’s also food for the soul. One study found that consuming omega-3’s in fish oil form can lead to lower depression scores. And you don’t need to binge on salmon to snag these benefits because your average cut contains more than 2 000mg of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), the two kinds of omega-3s.
2. Steak
In your 20s? It might worth putting plenty of red meat on the menu. One study found that those aged between 18 and 29 managed to tap into better mental health by eating more of these choice cuts. However, if you’re getting older (30+), it seems that you’ll benefit more from upping your intake of fruit and veg.
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3. Wholewheat Bread
According to nutrition expert Megan Pentz-Kluyts, it only counts if the coarse grains are visible in the bread.“Wholewheat bread is a low glycaemic index choice and therefore tends to keep you fuller for longer,” she told Men’s Health US. It also helps control blood sugar levels as it promotes the slow release of sugar into the blood. Steady blood sugar helps drop cortisol levels, and it’s wise to avoid things that raise this “stress hormone that stimulates fat storage around your middle”. It can raise your blood pressure and lead to an increased risk of heart disease.”
4. Milk
This udder-derived liquid contains an important amino acid known as tryptophan. According to research, this chemical helps your brain produce serotonin, a vital hormone for regulating your mood. It’s also high in B vitamins and calcium, two nutrients that help bolster your bones and keep your nerves firing on all cylinders. In other words, they’ll work in tandem to keep up your resilience when you’re experiencing stress or anxiety.
5. Spinach
It gave Popeye muscles, but it’ll net you more brain power than brawn power. Why? It contains folate, a vital chemical shown to help fend off depression, boost your memory and improve concentration. Bonus: it’ll also help protect your eyesight.
6. Chocolate
No, we’re not talking about those sugar-laced, barely-chocolate snacks you’ll find on your way to the till. Opt for the darker varieties because they usually pack plenty of cocoa which will net you a mood-regulating supply of flavanoids. These are crucial because they’ve been shown to help you keep a level head by modulating the production of mood-related neurotransmitters like dopamine and serotonin.
READ MORE: 8 Mindfulness Exercises to Beat Stress, Spark Motivation and Feel Better
7. Kimchi
This South Korean garnish is a fermented hero, but you have plenty of other options if you aren’t a fan of the flavour. (Think, yoghurt, kombucha, sauerkraut and kefir.) These fermented foods yield a colony of gut-friendly bacteria known as probiotics. As around 90% of your body’s serotonin is produced by your gut microbiome, keeping your population levels alive and kicking can have a feel-good knock-on effect on your mood.
8. Selenium
While you can take it in supplement form (or sip it as a functional drink), it’s readily available in the form of whole grains, many types of seafood, non-traditional meat cuts like liver, and Brazil nuts. Research has found that increasing your selenium intake might help elevate your mood, help you manage depression and reduce anxiety.
9. Eggs
Crack an egg for an instant dose of vitamins B-12 and B-9 which have been shown to help maintain your nervous system and help stave off mood disorders like anxiety and depression. You aren’t just limited to eggs when it comes to getting your B-12 fix: chicken, fish, milk, red meat and even oysters will serve up a generous dose, too.
10. Beans
Zinc is a natural upper that not only bolsters your immune system but might have a positive effect on depression. Studies suggest that those with depression tend to have lower zinc levels than those in the green. While supplements are a good way to up your intake, a healthy side portion of beans could be exactly what the doctor ordered. You can also nosh on pumpkin seeds if you need an on-the-go zinc top-up.
Foods You Should Avoid
For every mood-boosting morsel, there are plenty of feasts that’ll tank your spirits once you’ve cleared your plate. Skip these dishes to bolster your mental health.
11. Chips
…and, well, pretty much anything deep-fried. One study looked into the effects of eating fried foods on the reg (especially those deep-fried potato snacks us South Africans love). They found that frequently gorging on these unhealthy snacks is strongly associated with a 7% and 12% higher risk of depression and anxiety, respectively. The lesson: lay off the sides or swap them out for a salad.
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12. Cool Drinks
The zero options are okay, but the sugar-laden, traditional sips will put you on a downward slope. A 2017 study found that a diet with sugar in high supply can put you at greater risk of developing mood disorders. Other research has also shown that high glycemic index diets can also raise your risk of depression. While the short-term high of sugar can often feel like a bad mood fix, instant gratification could lead to some long-term problems.
13. Caffeine
While caffeine has plenty of perks (for example, it can improve focus) it can also wreck your sleeping pattern. And as sleep deprivation is a major mood killer, downing too many coffees (or energy drinks) could put you on a crash course to the blues. Don’t worry; you don’t have to skip the morning cuppa. Just make sure you limit your intake and avoid sipping on anything caffeinated in the hours before you hit the hay.
