Improve your mental health with these mood boosting foods

When you feel down what do you feel like doing? Binge watching your favorite series (again)? Calling a trusted friend? Meditating/Doing yoga/Going for a run/Having a nap? Grabbing comfort foods? Any of these strategies can make you feel better and temporarily boost our moods, as they often do.

But, what if I told you that recent studies show that eating a certain way every day (not just when we’re down or stressed) can reduce your risk of getting depression in the first place? What if new clinical trials showed that this can even help elevate bad moods after they’ve started? Yes, after! Would you want to know which foods are considered to be “mood boosting foods”?

If your answer is a resounding “yes,” let’s take a short trip through the new and exciting field of “nutritional psychiatry.”

Protect your mental health with mood boosting foods!

There is one dietary pattern that is consistently linked to lower rates of depression. It’s also linked to lower rates of heart disease, diabetes, and certain cancers. It has also been named as a top dietary pattern for several years. That diet? The Mediterranean diet.

The Mediterranean diet is based on what people traditionally ate in that area of Europe. It’s rich in fruits, vegetables, olives and olive oil, whole grains, nuts, and lean proteins such as chicken or fish. It’s also low in red meat and dairy.

Eating a Mediterranean-style diet may do more than protect your mental health over the long run—it may even help to improve symptoms of depression after they’ve started. Exciting new research from the Food and Mood Centre at Deakin University in Australia recently tested this hypothesis in a clinical trial.

The SMILES (Supporting the Modification of lifestyle in Lowered Emotional States) trial recruited participants with depression and randomly split them into two groups. One group (the “Diet” group) received a dietary intervention that included several meetings with a dietitian for education, support, and nutritional counseling. This group was given guidelines to eat a modified Mediterranean-style diet for 12 weeks. The other group (the “Befriending” group) had the same number of meetings as the “Diet group,” but instead of a dietitian and nutrition advice, they met with a neutral new “friend.”

After 12 weeks, the researchers compared each person’s symptoms to how they were feeling at the beginning of the trial. They also compared these two groups to each other. It turns out that the people who participated in the Diet group (the ones who changed their diet to be more like the Mediterranean diet) had a greater reduction in their depression symptoms than those in the Befriending group. Participants who improved their diet the most experienced the greatest mental health benefit. In fact, 32 percent of the people in the diet group went into remission, compared to 8 percent of those in the befriending group.

What does this all mean? Eating a Mediterranean-style diet reduces your risk for depression before you ever experience it. Plus, if you do experience symptoms of depression, changing your diet can help improve symptoms of depression after 12 weeks of a more Mediterranean-style diet.This is huge!

How can food boost your mood?

Food is often referred to as “fuel,” but in fact, what and how you eat has a profound effect on almost every aspect of your physical and mental health. On a basic level, calories provide fuel to give us energy to move, think, digest, breathe, etc. Essential vitamins and minerals from food are used in complex reactions needed to make necessary compounds such as neurotransmitters (chemical messengers for our brains and nerve cells to transmit messages to each other). Fiber and some starches feed your friendly gut microbes that have their own nervous system, communicate with the brain, and make their own neurotransmitters. In fact, the gut microbiome is considered the second brain (how cool!) and is also know as the enteric nervous system (ENS).

Antidepressant nutrients

Food is often referred to as “fuel,” but in fact, what and how you eat has a profound effect on almost every aspect of your physical and mental health. On a basic level, calories provide fuel to give us energy to move, think, digest, breathe, etc. Essential vitamins and minerals from food are used in complex reactions needed to make necessary compounds such as neurotransmitters (chemical messengers for our brains and nerve cells to transmit messages to each other). Fiber and some starches feed your friendly gut microbes that have their own nervous system, communicate with the brain, and make their own neurotransmitters. In fact, the gut microbiome is considered the second brain (how cool!) and is also know as the enteric nervous system (ENS).

• Folate

  • Legumes (beans, peas, lentils)

  • Asparagus

  • Spinach & other leafy greens (like kale and arugula)

  • Eggs

  • Beets

  • Orange juice (raw)

  • Brussels sprouts

  • Broccoli

  • Walnuts & flax seeds

  • Beef liver

  • High quality wheat germ

  • Papaya

  • Avocado

  • Fortified foods/grains (stick with the whole sources above as this should be limited)

  • Supplements

• Iron:

  • Heme iron sources (better absorbed by the body)

    • Beef

    • Chicken liver

    • Oysters

    • Clams

    • Tuna

    • Mussels

    • Poultry

    • Seafood

  • Non-heme iron sources (absorption is strongly influenced by enhancers and inhibitors in the same meal as the iron source)

    • Enhancers: vitamin C, organic acids (citric, malic, tartaric, lactic acids), meat, poultry, fish

    • Inhibitors: phytic acid (phytate – present in legumes, whole grains, nuts, seeds), polyphenolic compounds (present in black tea, herbal tea), soy protein (i.e. tofu or tempeh or edamame), calcium

    • Food sources of non-heme iron:

      • Raisin bran cereal

      • Raisins

      • Prune juice and prunes

      • Potato with the skin

      • Cooked quinoa

      • Cooked spinach

      • Cooked, boiled Swiss chard

      • Cooked white beans

      • Cooked lentils

      • Tofu

      • Dry-roasted hazelnuts

      • Cashews

• Omega-3 fatty acids (EPA and DHA):

  • Wild-caught mackerel

  • Wild-caught salmon

  • Cod liver oil

  • Wild-caught herring

  • Oysters

  • Sardines

  • Anchovies

  • Caviar

  • Flaxseed (needs help converting in the body)

  • Chia seeds (needs help converting in the body)

  • Walnuts (needs help converting in the body)

  • Soybeans (needs help converting in the body; need high-quality organic, non-GMO)

  • Fish oil supplements

• Magnesium:

  • Pumpkin seeds

  • Cacao

  • Almonds

  • Soybeans

  • Cashews

  • Spinach

  • Lentils

  • Peanuts

• Potassium:

  • Avocados

  • Sweet potatoes

  • Spinach

  • Watermelon

  • Coconut water

  • Beans

  • Legumes

  • Tomatoes & tomato paste

  • Butternut squash

  • Potatoes

  • Dried apricots

  • Swiss Chard

  • Beets

  • Pomegranate

  • Fruit & Veggie juices

  • Fish (wild-caught)

  • Yams

  • Salt substitutes

• Selenium:

  • Brazil nuts

  • Wild-caught fish

  • Ham

  • Pork

  • Beef

  • Turkey

  • Chicken

  • Eggs

  • Cottage cheese

  • Brown rice

  • Sunflower seeds

  • Baked beans

  • Mushrooms

  • Oatmeal (high quality)

  • Spinach

  • Milk & yogurt

  • Lentils

  • Cashews

  • Bananas

  • Fortified foods, supplements

• Thiamine:

  • Nutritional yeast

  • Seaweed (spirulina for example)

  • Sunflower seeds

  • Macadamia nuts

  • Black beans

  • Lentils

  • Organic edamame/organic soybeans

  • Navy beans

  • White beans

  • Green split peas

  • Pinto beans

  • Mung beans

  • Beef liver and organ meats

  • Asparagus

  • Brussels sprouts

• Vitamin A:

  • Cooked beef liver

  • Cooked lamb liver

  • Liver sausage (liverwurst)

  • Cod liver oil

  • Wild-caught king mackerel

  • Wild-caught salmon

  • Wild-caught bluefin tuna

  • Goose liver pate

  • Goat cheese

  • Butter

  • Limburger cheese, cheddar cheese, camembert cheese, Roquefort cheese

  • Eggs

  • Wild-caught trout

  • Clams

  • Oysters

  • Whole milk

  • Baked sweet potato, baked butternut squash

  • Cooked kale, cooked collard greens or turnip greens, cooked Swiss chard, cooked spinach

  • Cooked carrots

  • Raw sweet red pepper

  • Raw romaine lettuce

  • Mango & papaya

  • Cantaloupe

  • Grapefruit

• Vitamin B6:

  • Turkey breast

  • Grass-fed beef

  • Pistachios

  • Wild-caught tuna

  • Pinto beans

  • Avocado

  • Chicken breast

  • Blackstrap molasses

  • Sunflower seeds

  • Sesame seeds

• Vitamin B12:

  • Fish

  • Shellfish

  • Poultry

  • Eggs

  • Meat

  • Dairy

  • Fortified products (non-dairy beverages, energy bars, etc.)

  • Yeast (Red Star Vegetarian Support Formula or T-6635+ nutritional)

• Vitamin C:

  • Guava

  • Acerola cherries

  • Rose hips

  • Chili peppers

  • Red sweet peppers, yellow sweet peppers

  • Blackcurrants

  • Cantaloupe

  • Kiwi

  • Oranges

  • Grapefruit

  • Brussels sprouts

  • Broccoli

  • Tomatoes

  • Parsley

  • Mustard spinach, kale

  • Lemon

  • Lychees

  • American persimmons

  • Strawberries

• Vitamin D:

  • Best source is sunlight!

  • Wild-caught salmon

  • Wild-caught herring, sardines

  • Cod liver oil

  • Wild-caught tuna

  • Egg yolks

  • Mushrooms

  • Fortified foods

  • Vitamin D3 supplements

  • Lard

• Zinc:

  • Oysters!

  • Seafood

  • Poultry

  • Lean meat

  • Pumpkin & squash seeds

  • Lentils

  • Cashews

Neurotransmitters

Neurotransmitters have very important roles when it comes to moods. You may have heard of serotonin who’s links to poor moods and depression have been well-studied. In fact, several medications prescribed for depression try to improve levels of serotonin. What does this have to do with nutrition and food? In addition to some essential roles nutrients play in helping your body produce serotonin, many common side effects from these medications are felt in the gut/GI tract/digestive system such as nausea, diarrhea, or even weight gain. Recent evidence shows that a whopping 90 percent of serotonin receptors in the body are located—not in the brain—but, in the digestive system. 90%!!!!

Some of the best-known neurotransmitters include:

• Acetylcholine

  • Sources:

    • Eggs, wild-caught fish, whole grains

• Dopamine

  • Sources:

    • Protein-rich foods like dairy, eggs, beans, fish, and meat

    • Fava beans

    • Nuts, tomatoes, fruit

• Epinephrine (adrenaline)

  • Sources:

    • Protein-rich foods like dairy, eggs, beans, fish, and meat

    • Fava beans

    • Nuts, tomatoes, fruit

• GABA

  • Sources:

    • Herbs (valerian root, chamomile, passionflower, magnolia)

    • Soybeans (organic, non-GMO), adzuki beans, fermented foods

    • White tea, tomatoes

    • Supplements

• Glutamate or glutamic acid

  • Sources to aid production:

    • Protein-rich sources (especially meat sources, but also legumes, fish, and dairy)

  • Sources to limit:

    • Avoid agonists that may mimic the effects of glutamate (like monosodium glutamate or MSG)

• Norepinephrine (noradrenaline)

  • Sources:

    • Protein-rich foods like dairy, eggs, beans, fish, and meat

    • Fava beans

    • Nuts, tomatoes, fruit

• Serotonin

  • Sources:

    • Banana, walnuts, pineapple (just to name a few)

    • Tryptophan-rich sources = turkey, whey, soy, cashews

Inflammation

Inflammation is yet another connection between what we eat and our mental health. People with depression tend to have higher levels of inflammation. Those who eat a more anti-inflammatory plant-based diet and avoid sugary and processed foods have reduced inflammation and reduced risks for depression.

• There are many anti-inflammatory eating patterns out there – just have to find what works for YOU!

• Up your intake of plants and high-quality fat while decreasing high glycemic foods, sugar, processed foods, etc. and you’ll be well on your way to lowering inflammation!

• Add in probiotics and prebiotics, and a variety of herbs and spices too!

These examples illustrate the many complex interconnections between what we eat and how it can influence the way we feel (emotionally).

The best mood boosting foods

The Mediterranean diet and the modified version tested in the SMILES trial that successfully reduced participants’ depression symptoms is based on a foundation of whole grains, vegetables, and fruit. These plants are the top mood foods, according to this clinical research. After these, you can include some dairy, nuts, and olive oil every day. This diet also recommends drinking plenty of water, daily exercise, and enjoying meals with others. These are the daily nutrition and lifestyle recommendations for nutritional psychiatry.

In addition to these daily guidelines, other nutritious foods can be enjoyed several times per week: legumes, red meat, fish, poultry, and eggs. The modified Mediterranean diet even allows up to three servings of “extras” every week (so you don’t have to feel deprived/still enjoy your favorite snacks). It’s what you put into your body 80% of the time that makes a HUGE impact. If you can remember the 80/20 rule then shifting to healthier food choices can seem much more doable without you feeling like you’re missing out on life.

Here are some strategies on how to put these nutritional psychiatry guidelines to work for you.

Enjoy more fruits and vegetables!

• Whether they’re fresh or frozen, more fruits and vegetables is an important step toward better physical and mental health.

• Add a range of colorful plants to your diet (spinach and other greens, peppers, cauliflower, pumpkin, peppers, lemon).

  • I tell my clients, my kids, husband, family, friends (basically everyone I meet) to eat the colors of the rainbow with fruits and veggies!

• Choose unsweetened fruits and vegetables over juices.

Eat enough fiber

• In addition to fruits and vegetables, whole grains and legumes are high in fiber.

• Get in adequate prebiotics (the foods that our gut bacteria feed off of and lead to health benefits):

  • Jerusalem artichoke, apples, asparagus

  • Bananas, mango, papaya (green)

  • Chicory, garlic, greens (dandelion, etc.)

  • Kiwi, legumes (including organic non-GMO soybeans)

  • Onions, leeks, peas, walnuts and yacon

Get some fermented and probtioic-rich foods

• Examples of fermented foods include:

  • Fermented veggies like:

    • Sauerkraut, kimchi, real pickles, salsa and chutney, and just about any other veggie that’s fermented

  • Fermented dairy:

    • Plain yogurt

  • Fermented soy (want high quality)

    • Miso, natto, and tempeh

  • Fermented fruits, fermented grains, fermented nuts & seeds (aka “seed cheese”)

  • Fermented beverages & condiments:

    • Kefir, kombucha, kvass, and raw vinegars

• When shopping, look for ones in the refrigerator section (not on the shelves at room temperature), as refrigerated ones are more likely to still contain live active cultures.

• There are some great probiotics (and prebiotics) on the market too!

Cut down on sugar

• To reduce sugar intake, try using less and substituting with berries or cinnamon.

Reach for better proteins

• Choose seafood (salmon, oysters, mussels) and lean poultry.

• Choose organic, grass-fed meat.

Avoid pro-inflammatory foods as often as you can

• Highly processed foods that are high in trans fat, saturated fat, refined flours, and sugar are linked to higher levels of inflammation

• Avoid foods that are triggers to YOU

Enjoy movement and activities!

• Gardening aids in the gut microbiome (both from grounding effects on the body and with putting your hands in the dirt)

• Dance!

  • Dancing (or exercise in general) increased BDNF in Major Depressive Disorder and it also improves gut health

  • It can improve everyone’s mood overall!

• Work at stress-reducing techniques

  • Yoga, Tai-Chi or Qui-Gong

  • Breathwork

  • Journaling/utilize a gratitude journal

  • Tapping

  • Meditation

  • Sound bath (can find this on youtube)

  • Listen to high-frequency music

  • Etc.

Make sure that you’re getting enough quality sleep!

• Disturbed sleep is a cardinal symptom of depression and it’s also a contributing risk factor for depression

• Lack of sleep stimulates the production of inflammatory cytokines in the body

• Sleep is when our brain ramps up its clearance system (aka glymphatic system) to help remove toxins and process the day

• The restorative nature of sleep results in active clearance of neural by-products (which can be toxic if built up) that accumulate during waking hours

Other factors to avoid that are considered insults to brain health:

• Excess calories (eat until 80% full)

• Nutrient imbalances

  • High glycemic carbs

  • Toxic fats

  • Low omega-3 intakes

• Unsafe additives/excitotoxins in foods (found in the processed/packaged foods and at many restaurants)

• Heavy metals (lead, mercury, cadmium, aluminum, etc.)

• Pesticides & herbicides (go as organic as possible)

• Food intolerances

  • Gluten

  • Casein (protein found in dairy)

  • Food chemicals

  • Any food intolerances that YOU have

Final thoughts

The connections between what you eat and how you feel keep getting stronger. New research has found that a Mediterranean-style diet can reduce your risk of developing depression and can even help to alleviate some symptoms of mild to moderate depression. This includes a focus on eating more whole grains, vegetables, and fruits, with some dairy, nuts, and olive oil every day.

Benefits go beyond better moods and can also reduce your risks for heart disease, diabetes, and some cancers.

If you’d like some motivation and to see how simple and delicious this eating pattern can be, I’d encourage you to try recipes from my Mediterranean Sample Diet Meal Plan. CLICK HERE to check it out! Promo Code for the meal plan: FJMARCH23

For a plan designed to help you enjoy more of these mood foods, consult a Credential Registered Dietitian Nutritionist who can provide personalized research-based nutrition advice for your health, lifestyle, and goals. I can help! Here is my link to book a chat about making sure to meet your dietary needs and boost your mood! CLICK HERE.

Want to learn how you can use nutrition for mental health? Need a plan and delicious recipes to get more healthful plants, proteins, and fats into your diet? Are you looking for ways to incorporate more mood foods into your day? Book an appointment with me to see if my product/program/service can help you. BOOK HERE.

References

Food and Mood Centre. (n.d.). The SMILEs trial. Retrieved from https://foodandmoodcentre.com.au/smiles-trial/

Harvard Health. (2018, February 22). Diet and depression. Retrieved from https://www.health.harvard.edu/blog/diet-and-depression-2018022213309

Harvard Health. (2018, June). Food and mood: Is there a connection? Retrieved from https://www.health.harvard.edu/mind-and-mood/food-and-mood-is-there-a-connection

Harvard Health. (2019, March 27). Gut feelings: How food affects your mood. Retrieved from https://www.health.harvard.edu/blog/gut-feelings-how-food-affects-your-mood-2018120715548

Harvard Health. (2020, April 7). Eating during COVID-19: Improve your mood and lower stress. Retrieved from https://www.health.harvard.edu/blog/eating-during-covid-19-improve-your-mood-and-lower-stress-2020040719409

LaChance, L. R., & Ramsey, D. (2018). Antidepressant foods: An evidence-based nutrient profiling system for depression. World journal of psychiatry, 8(3), 97–104. https://doi.org/10.5498/wjp.v8.i3.97

Mayo Clinic. (2018, November 17). Antidepressants and weight gain: What causes it? Retrieved from https://www.mayoclinic.org/diseases-conditions/depression/expert-answers/antidepressants-and-weight-gain/faq-20058127

Medscape. (2018, September 28). More Evidence Links Mediterranean Diet to Less Depression. Retrieved from https://www.medscape.com/viewarticle/902685

Medscape. (2019, May 21). Mediterranean Diet May Keep Late-Life Depression at Bay. Retrieved from https://www.medscape.com/viewarticle/913284