Looking for ways to boost your mood? Certain foods can offer a natural mood boost.
Food does more than just serve as a basic input for human survival; part of our joy for life can come through an appreciation for what we eat. As anyone who’s enjoyed a decadent chocolate cake or braved the ghost pepper challenge can attest to, what we consume can play a significant role in the our moods, whether it be delight, or extreme torture.
With how influential food can be on our mental state, it is improtant for us to pay more attention to what we put on our plate.
Foods That Boost Your Mood
Whether sweet or savoury, many foods can instantly evoke positive emotions. They also trigger various bodily processes that we might not notice! These processes explain why some foods feel so satisfying to eat.
Dark Chocolate – A Mood-Lifting Treat
Chocolate is well-known for causing cavities, but that hasn’t lessened its popularity. Our obsession with it is centuries-long. This long-standing obsession has spurred extensive research into its potential to improve mood.
Dark chocolate contains flavonoids, which boost endorphins – the feel-good hormones that elevate mood. It can even help lower cortisol levels, alleviating stress.
Furthermore, it contains anti-inflammatory properties and promotes better blood flow to the brain, supporting cognitive functioning and mood regulation.
Fermented Foods – A Balm for Your Gut
From yogurt and kimchi to natto and kombucha, fermented foods can do wonders for your mental wellbeing through an important body part: the gut.
The gut-brain connection is key to regulating emotions. Fermented foods provide probiotics, which balance gut bacteria. This can boost serotonin levels, positively affecting your mood.
Salmon – And Other Healthy, Fatty Fish
Salmon is an excellent source of omega-3 fatty acids which, when consumed regularly, are associated with reduced levels of depression and distress.
Moreover, fatty fish are some of the few foods that naturally contain vitamin D, which studies suggest have a positive impact on mental health.
Nuts and Seeds – Small but Mighty
Not only are they high in healthy fats and fibre, nuts and seeds also contain essential nutrients like omega-3 fatty acids, magnesium, and zinc, which are vital for brain functioning, and can help alleviate negative mental states.
In addition, they also act as a source of tryptophan, an amino acid that helps your body produce serotonin.
Berries – Colourful Additions to Your Meal
Berries are packed with antioxidants that can help reduce inflammation in the body, which is linked to mood disorders such as depression and anxiety.
Furthermore, the natural sugars found in berries can provide a quick energy boost.
These foods not only give you a little emotional lift, they bring your tastebuds to life. All the more reason to make them a bigger part of your dietary regime!
Mood-Busting Foods You Should Probably Start Cutting Down On
However, not every food is good for the soul. On the other side of the spectrum lies foods that can inadvertently wreak havoc on our emotional state, even if they taste amazing on our tongue.
Sugar – Energy Crashes and Mood Swings
The effect of processed sugars differs slightly from that of natural sugars. When we indulge in foods rich with processed sweeteners, our blood sugar levels spike, causing a sudden surge of energy similar to that of fruits – except this one is more likely to be followed by a crash.
This is because while the sugars in fruits are normally packaged together with fibres and vitamins, our consumption of processed sugars don’t normally include the necessary nutrients that can balance out its negative impact on our bodily functions. The rollercoaster effect can thus leave us feeling irritable, tired, and even anxious.
Ultra-Processed Foods – Increasing Inflammation
Beyond sugar, highly processed foods, including salty snacks, frozen meals, and reconstituted meats, can have a mood-altering effect as well. Research has shown that the more ultra-processed foods you eat, the higher your stress levels.
Furthermore, the various additives, preservatives, and artificial ingredients you typically see on its packages can all work to disrupt gut health, and increase inflammation.
According to Promises Healthcare Therapist and Nutritionist Teo Kiok Seng in The Straits Times: “Chronic low-grade inflammation damages healthy cells, tissues and organs in the body, which increases the risk of chronic diseases and depression.”
With how moody these foods can make us, it’s no wonder that we’re constantly reminded by health authorities to reduce our intake of them.
Making a Change for the Sake of Your Emotions
If you find yourself struggling with your emotions, it may be beneficial to cut down on those that negatively impact your mental state, while increasing those that can nourish your minds.
For instance, we can swap out certain foods for healthier versions, such as switching out sweetened milk with fermented dairy, or having fruit-infused water instead of just drinking sodas.
By paying attention to what we eat, we can take greater control of our emotions and foster a healthier relationship between our diet and our mental wellbeing.
As Hippocrates puts it: “Let food be thy medicine and medicine be thy food.”
So the next time you’re in need of a little boost, fuel up with a nutty granola bar or some 85% dark chocolate. Your body will take care of the rest.
