food to help your mood

Are We Really What We Eat?

The old saying, “you are what you eat,” encapsulates the profound relationship between our dietary choices and our overall well-being. The food we consume serves as the fuel for our bodies, shaping our physical health, cognitive function, and emotional state. Beyond mere sustenance, food directly influences our mood through biochemical processes. For instance, certain nutrients, such as omega-3 fatty acids found in fish, are linked to improved mood regulation and mental clarity.

Conversely, diets high in processed sugars and unhealthy fats can contribute to feelings of lethargy and irritability. Moreover, gut health plays a pivotal role in mood regulation, with the gut often referred to as our “second brain.” Probiotic-rich foods like yogurt can foster a healthy gut microbiome, positively impacting mood and reducing symptoms of anxiety and depression.

Thus, our dietary habits not only shape our physical appearance but also mold our emotional landscape, underscoring the significance of mindful eating for holistic well-being.  It’s especially important to eat more of the foods that heal and less of the foods that harm when we’re dealing with stress, life changes, grief, or illness.

These foods are rich in various nutrients that are linked to improved mood, reduced depression, and alleviation of anxiety symptoms. Incorporating them into your diet can have positive effects on mental well-being:

• Leafy Greens (Spinach, Kale, Swiss Chard)
  • Nutrients: Folate, Magnesium, Vitamin C
• Avocados
  • Nutrients: Omega-3 Fatty Acids, Vitamin B6, Folate
• Mushrooms (especially shiitake and maitake)
  • Nutrients: Vitamin D, Selenium
• Nuts (Almonds, Walnuts, Brazil Nuts)
  • Nutrients: Omega-3 Fatty Acids, Magnesium, Vitamin E
• Dark Chocolate (70% cocoa or higher)
  • Nutrients: Flavanols, Phenylethylamine, Magnesium
• Fatty Fish (Salmon, Trout, Sardines)
  • Nutrients: Omega-3 Fatty Acids, Vitamin D
• Berries (Blueberries, Strawberries, Blackberries)
  • Nutrients: Antioxidants, Vitamin C, Fiber
• Fermented Foods (Kimchi, Sauerkraut, Kefir)
  • Nutrients: Probiotics, Vitamin B12
• Oats
  • Nutrients: Tryptophan, Magnesium, Fiber
• Seeds (Flaxseeds, Chia Seeds, Pumpkin Seeds)
  • Nutrients: Omega-3 Fatty Acids, Magnesium, Zinc