Nourishing Your Mood: Exploring the Power of Mood-Enhancing Foods

The food we consume has a remarkable ability to impact our mood and overall well-being. Scientific research has shown that certain nutrients and foods possess mood-enhancing properties, offering a natural and delicious way to support mental health. In this blog post, we will delve into various mood-enhancing foods backed by scientific evidence, helping you make informed choices to nourish your body and uplift your spirits. 

1.            Dark Chocolate: 

Dark chocolate, especially varieties with a high cocoa content (70% or higher), has been linked to improved mood and reduced symptoms of depression. It contains flavonoids, antioxidants that promote brain health and increase blood flow to the brain, enhancing cognitive function and mood. A study published in the Journal of Psychopharmacology (Pase et al., 2013) demonstrated that dark chocolate consumption was associated with improved mood and increased feelings of calmness. 

2.            Fatty Fish: 

Fatty fish, such as salmon, mackerel, and sardines, are rich in omega-3 fatty acids, crucial in brain function and mood regulation. Omega-3 fatty acids are involved in synthesizing neurotransmitters, such as serotonin and dopamine, which positively impact mood. A systematic review published in the Journal of Epidemiology and Community Health (Huan et al., 2019) suggested that higher fish consumption was associated with a reduced risk of depression. 

3.            Berries: 

Berries, like blueberries, strawberries, and raspberries, are packed with antioxidants and phytochemicals that promote brain health and have mood-enhancing properties. A study published in the Journal of Nutritional Science (Krikorian et al., 2016) demonstrated that regular consumption of blueberries was associated with improved mood and cognitive function in older adults. 

4.            Leafy Greens: 

Leafy greens, including spinach, kale, and Swiss chard, are excellent sources of folate and other essential nutrients. Folate is a B vitamin that plays a vital role in mood regulation and the synthesis of neurotransmitters. Low folate levels have been associated with an increased risk of depressive symptoms. A study published in the Journal of Affective Disorders (Skarupski et al., 2010) found that higher folate intake was associated with a lower risk of depressive symptoms in older adults. 

5.            Nuts and Seeds: 

Nuts and seeds, such as almonds, walnuts, chia seeds, and flaxseeds, are rich in nutrients that support brain health and promote a positive mood. They contain omega-3 fatty acids, magnesium, zinc, and vitamin E, all contributing to mental well-being. A review published in the Journal of Affective Disorders (Liu et al., 2016) highlighted the potential benefits of nut consumption in reducing the risk of depression. 

6.            Turmeric: 

Turmeric, a spice commonly used in curries, contains an active compound called curcumin. Curcumin has potent anti-inflammatory and antioxidant properties and has been found to exhibit antidepressant effects in preclinical studies. A randomized controlled trial published in the Journal of Affective Disorders (Lopresti et al., 2014) showed that curcumin supplementation reduces depressive symptoms. 

7.            Fermented Foods: 

Fermented foods, such as yogurt, kefir, sauerkraut, and kimchi, are rich in probiotics, beneficial bacteria that support gut health. Emerging research suggests that gut microbiota communicate with the brain and influence mood and mental well-being. A systematic review published in Nutritional Neuroscience (Huang et al., 2016) indicated probiotics. 

Are you interested in support while finding the best nutrition plan for you? Schedule you free 15 minute phone call with Janine today to see how she can help!