Good Mood Food - What should I be Eating?
Article written by Kellie Johnson.
We've looked at the foods that can negatively impact your mood (read our article titled 'Good Mood Food - What shouldn't I be Eating') but have you ever wondered which foods can have a positive effect on your mood?
Foods that Positively Affect Mood
Foods can have an instant and lasting effect on our mental health and well-being.3 Studies have shown that certain food compounds are effective at controlling our mood. Some of these food components include omega 3 fatty acids (especially DHA), low glycemic (GI) index carbohydrates, vitamin’s B6, B12, C and E, folate, zinc, magnesium, iron and water.3
Protein has also been found to play a very important part in the functioning of our brain. Amino acids are the building blocks that make up the proteins we eat in our diet. Some types of amino acids are known as ‘essential amino acids’ (such as tryptophan and phenylalanine). These are essential because they cannot be made by our body which means we need to ensure we get them from our diet. Essential amino acids are very important for maintaining our mood because many of them make up the neurotransmitters that are required for our brain to function.3
Which foods contain these essential components?
The below tables list different foods and which essential food components are contained.1, 3, 4
Healthy Fats
| Canola oil, flaxseed oil, walnuts and oily fish such as salmon, sardines, herring, and fish oil supplements. | These are great sources of omega 3 fatty acids. |
| Nuts and seeds such as sunflower seeds, peanuts, almonds, and Brazilian nuts. | These are great sources of monounsaturated and polyunsaturated healthy fats. |
Whole grains
| Cereals fortified with folate, wheat germ, oats, wheat bran, brown rice, and barley. | These are a great source of low GI carbohydrates, vitamins and minerals. |
Fruits and Vegetables
| Oranges, blackberries, bananas, pineapple, avocado, and apples | These are a good source of vitamins and minerals such as vitamin’s B6, B12, C and E, folate and magnesium. |
|
Leafy green vegetables, tomatoes, spinach, parsley, carrots, prunes, potatoes, sweet potatoes, turnips, fennel, endive, chives, celery, cauliflower, Brussels sprouts, broccoli, and alfalfa. |
These are a good source of vitamins and minerals such as vitamin’s B6, B12, C and E, folate and magnesium. |
Dairy Products
| Milk (especially if fortified with Vitamin D), yogurt and cheese (especially cottage cheese). | These are a good source of proteins including essential amino acids, vitamins and minerals. |
Legumes
| Lentils, soybeans, baked beans, and lima beans. | These are a good source of proteins including essential amino acids, vitamins and minerals. |
Meat and Meat alternatives
| Beef, liver, turkey, chicken, and eggs. | These are a good source of proteins including essential amino acids, vitamins and minerals such as iron and zinc. |
Water
| Still, sparkling or mineral water. | Our body comprises of 60-70% fluid. Fluid is essential in many bodily processes. Your brain also needs adequate fluid. A 2% reduction in body weight as a result of fluid loss may lead to as much as a 20% reduction in mental performance and short term memory.2 |
But its not all about food...
There are also many other ways to keep a healthy, happy mind which does not revolve around food. Some of these include:
- Having good relationships with your friends and family,
- Catching up with good friends for a walk or social outing,
- Taking up a sport or exercising,
- Taking up a new hobby e.g. scrap booking, painting, horse riding or cooking lessons.
So why not get started today by feeding your body some delicious, healthy food, and taking a walk with a good friend. Your brain will thank you for it!
References
- Decision News Media SAS - NutraIngredients, 2004. Seafood to balance mental health [Online]. Available at www.nutraingredients.com/Research/Seafood-to-balance-mental-health [Accessed 28th July 2009].
- Good Mood Diet, 2009. Good Mood Diet Articles - Water: The ultimate drink for a good mood [Online]. Available at http://www.goodmooddiet.com/articles/2007/04/water_the_ultimate_drink_for_a.php [Accessed 10th September 2009].
- Mental Health Foundation, 2009. Feeding minds – The impact of food on mental health [Online]. Available at: http://www.mentalhealth.org.uk/campaigns/food-and-mental-health/feeding-minds-text/ [Accessed 18th July 2009].
- Vayda,W., 1992. Psycho-nutrition. How to control your moods with foods. Lothian Publishing Company, Australia.
Last updated 17 September 2009
