Food For Mood
The food we eat has a direct impact on the way our central nervous system functions and therefore on our mood and energy – this is often called the food-mood connection.
Our feel good neurotransmitters (serotonin, dopamine & GABA) are made from protein, therefore in adequate dietary intake of protein greatly affects cognitive function and mood regulation. Other nutrients such as B vitamins, magnesium and zinc act as co-factors for neurotransmitter production, meaning they are required for the conversion of amino acids into neurotransmitters. Magnesium also helps to support the adrenal glands, regulating stress hormones.
We can utilise food as medicine to support mental health. Important nutrients that support mental health include:
〰️ Protein: eggs, fish, meat, tofu, lentils, chickpeas, nuts & seeds
〰️ Fibre: oats, legumes, nuts & seeds, root vegetables
〰️ Essential fatty acids: olive oil, walnuts, chia seeds, flaxseeds, hemp seeds, sardines, salmon, mackerel
〰️ Prebiotic foods: onion, leek, garlic, asparagus, artichoke
〰️ Zinc: oysters, beef, broccoli, legumes, pepitas
〰️ Magnesium: dark leafy greens, cacao, avocado, nuts & seeds
〰️ B vitamins: whole grains, asparagus, leafy green vegetables, beef
〰️ Vitamin D: eggs, liver, grass-fed butter, mushrooms
Fermented foods are important for supporting mood and mental health as they support the gut microbiome, which as we’ve seen plays a significant role in mental health. Probiotic rich foods, such as kefir, sauerkraut, kimchi and kombucha help to support beneficial gut bacteria, while prebiotic rich foods such as garlic, leek, asparagus, Jerusalem artichoke act as fuel for our good gut bacteria.
In order to achieve balance of the gut microbiome, we should aim to consume a diverse intake of plant foods. The gut thrives on diversity, therefore aiming for 30+ different plant foods weekly is important for feeding a healthy gut microbiome. A simple way to increase the diversity of our plant consumption is to pick 1-2 new vegetables to incorporate each week, or utilise seasonal produce boxes to ensure seasonal variety in the diet.
Incorporating anti-inflammatory foods into the diet is also supportive of mood and mental health, as neuroinflammation is a key driver of mental health issues. Inflammatory foods are generally processed and high in sugar, whilst wholefoods such as fresh fruit and vegetables reduce inflammation. The Mediterranean diet is rich in anti-inflammatory foods and has been associated with decreased risk and prevalence of depression. Anti-inflammatory foods include turmeric, ginger, walnuts, green leafy vegetables, berries and garlic.
