Role of nutrition in mental health; food that boosts mood

We have always been told by doctors, nutritionists, and elders that eating a healthy, balanced diet, including fresh food while avoiding junk and processed food, is the key to successful health. But did you know that eating the right food not only affects physical health but also mental health?

Have you ever felt your anger spike when you’re hungry? Food and mood are interrelated. Making good diet choices can help avoid emotional or impulse eating.

Have you heard of the term “comfort food”? When we’re not feeling good or have had a bad day, we often prefer eating something that lightens up our mood (which usually includes junk food like pizza or ice cream). However, during our normal routine, we don’t mind eating something healthy.

The relationship between food and mood is delicate and needs to be handled carefully. The right choice of food can definitely make a difference.

We will guide you how food affects mood

Vital Nutrients

Firstly, let us guide you about the nutrients that are good for a person’s health:

Fiber

Fiber exists in plant-based foods like beans and whole grains, which help the body absorb glucose (food sugars) more slowly. This ultimately helps in avoiding sugar crashes and spikes.

Antioxidants
Antioxidant-rich foods, such as Omega-3 fatty acids in salmon and chia seeds, help reduce inflammation and support physical and mental health. Berries, citrus fruits, apples, pomegranates, grapes, cherries, and kiwis are also excellent sources, promoting overall well-being.

Folate

Folate, a B vitamin, supports dopamine production without the sugar-related spikes and crashes. Excellent sources of folate include spinach, kale, broccoli, asparagus, lentils, chickpeas, black beans, sunflower seeds, oranges, avocados, bananas, strawberries, beets, eggs, and fortified cereals

Vitamin D

Foods that are a good source of vitamin D help in the production of serotonin, a chemical that carries messages from brain cells to other parts of the body. Fatty fish such as salmon, mackerel, sardines, and tuna, cod liver oil, egg yolks, fortified milk, fortified cereals, fortified orange juice, beef liver, cheese, mushrooms, and fortified tofu are all rich in vitamin D.

Magnesium

Magnesium is very important for mental health because it is a key factor in the connection between food and mood. A lack of this nutrient can lead to symptoms of anxiety and depression. Magnesium-rich foods include spinach, almonds, cashews, black beans, edamame, avocado, bananas, whole grains like brown rice and oats, pumpkin seeds, dark chocolate, tofu, and salmon.

Now let’s Understand the Science of food and mood:

According to science body’s various functions, like heartbeat, breathing, emotions, are ruled by neurotransmitter which are natural chemicals that helps in transferring of signals between nerves and cells.  Foods Items can boost the production of these neurotransmitters, helping in better regulation of these processes.

And the important neurotransmitter is following:

Dopamine:

A neurotransmitter which creates feelings of pleasure and satisfaction. When a person experience something satisfying, like eating, achieving a goal, or spending time with loved ones. Release of dopamine encourages a person to repeat those activities. That’s why eating good food made of protein such as meat, fish, tofu, beans, milk eggs and lentils can boost your mood.

Serotonin

An important chemical that regulates a person’s sleep and appetite, balances mood, and reduces discomfort and anxiety.B vitamins and amino acid tryptophan-rich foods are good sources of serotonin. Chocolate, oats, dairy products, and many seeds are also high in tryptophan.

Endorphins and Oxytocin

Sources of endorphins include chocolates, strawberries, and spicy foods, which help reduce feelings of pain, promote calmness, and provide relief from anxiety or depression.

Oxytocin, on the other hand, is a source of relaxation, encourages social connection, and fosters feelings of love. Eggs, bananas, salmon, nuts, beans, and legumes are good sources of oxytocin

 Let’s move to the List of Food items that can instantly lift your mood while supporting overall health. Packed with essential nutrients, they promote brain function, reduce stress, and boost energy levels, all without causing weight gain. Also, these items can be used to prepare any quickly.

1. Dark Chocolate

Yes, dark chocolate can be healthy, but it’s important to note that its health benefits depend on the type. It can be a good option to eat because it contains compounds that stimulate the production of endorphins, improving mood. However, moderation is key—don’t eat too much!

You can also create more delicious options with dark chocolate. For example: Dark Chocolate Bark – Melt dark chocolate and spread it on a baking sheet. Top with nuts, dried fruits, and seeds, then chill until set.

2. Bananas

 Rich in vitamin B6, which helps produce serotonin, the “feel-good” hormone.

3. Berries

Blueberries, Strawberries – Packed with antioxidants, they help reduce stress and improve brain function.

4. Nuts (Almonds, Walnuts) –

Rich in healthy fats and magnesium, which help reduce anxiety and promote a calm mind.

5. Avocados

 Full of healthy fats that help regulate mood and provide energy throughout the day. Avocados can be used in quick meals like avocado toast, guacamole, salad, smoothie, wrap, egg breakfast, chicken salad, sushi rolls, hummus sandwich, and pasta. These dishes are nutritious and easy to prepare.

6. Poultry:

Chicken and turkey are excellent sources of tryptophan, which boosts serotonin production, elevating mood.Grill chicken breasts for salads or sandwiches, or enjoy turkey as a lean alternative in burgers or stir-fries.

7.Sweet Potatoes:

These are filled with fibre and complex carbohydrates which can help stabilise blood sugar levels and mood.Can be used in various ways like Roast them as wedges, mash them as a side dish, or stuff them with beans and veggies for a complete meal.These foods into diet add variety and flavour, but they could possibly lift mood.

8.Oily Fish:

Various types of fish like Salmon, mackerel, and sardines are full of omega-3 fatty acids, which are known for their anti-inflammatory properties and potential to fight with depression. Variois meal can be prepared by these like Grilled salmon . For a simple yet tasty snack, add sardines to your salads or enjoy them on toast.

Conclusion:

By including mood-boosting foods into our daily diet, we can endorse improved mental health, improvement in mental state, and feel more active and positive. Healthy eating is not just about fueling the body; it’s also about nourishing the mind for long-term emotional stability and well-being. precise