Best Foods for Improving Mood
You may be likely getting enough carbs, fat and protein to meet your basic
needs. However, optimizing your mental and overall health is about getting
high-quality versions of these macronutrients in the form of complex
carbohydrates, omega-3 fatty acids and lean protein. Here is a look at some
high-quality macronutrients that may help improve mood.
Healthy Carbs
There’s no denying that low-carb weight loss diets have lost favour with many consumers. And most nutrition experts would agree that clients should reduce their intake of any carbohydrates that are processed and contain added sugars. However, it would be a mistake to cut out good carbs, such as those found in healthy whole grains. In fact, a recent study found that a high-carb, low-fat approach to weight loss resulted in happier dieters in the long run. This randomized clinical trial involved 106 overweight and obese participants in their 50s; all participants received the same amount of calories per day, but one group ate a diet very low in carbs and high in fat, whereas the other group ate a diet high in carbs and low in fat. While both groups experienced improvements in mood after 2 months, only the high-carb dieters still had improved scores on mood, hostility, confusion and depression after 1 year (Brinkworth et al. 2009).
Fatty Fish & Omega-3s
Let’s start off by saying that there are a lot of reasons to include more omega-3 fatty acids in the diet, not least of which is to improve cardiovascular health. However, the research to date on the link between omega-3s and mood has shown mixed results. In fact, one recent study failed to find any evidence of omega-3s improving mood among cardiac patients with diagnosed depression who were taking antidepressants (Carney et al. 2009). On the other hand, another study suggested that higher intakes of the omega-3 fatty acids found in fish might be associated with a more optimistic outlook in adults over 60 years old (van de Rest et al. 2009). Subjects in this study who had the highest dietary intakes of omega-3s also had the fewest symptoms of depression, though this finding was not considered statistically significant (van de Rest et al. 2009).
In another population-based study of approximately 1,200 older adults, those without signs of depression had higher fish intakes than the nearly 70% of test subjects who did show signs of depression (Bountziouka et al. 2009).
Protein
Protein foods contain an amino acid called tryptophan, which is a precursor to serotonin, a neurotransmitter related to mood and appetite. In general, adequate protein derived from lean poultry and meat, fatty fish and legumes is known to improve “vigilance attention,” the long-term attention span responsible for accuracy during a long-term repetitive task.
Serotonin relays messages in the brain that relate to mood, appetite, sexual desire, memory, learning and more. In fact, the role of serotonin in mood regulation is so strong that some antidepressants work by blocking the reabsorption of serotonin so that more is left in the synapses to keep working.
B Vitamins
Folate and vitamin B6, two B vitamins that are abundant in plant foods, also
help maintain beneficial levels of serotonin. These two B vitamins help convert
tryptophan into serotonin. Low levels of folate, in particular, have been
associated with depression.
The mood-boosting benefits of folate may be stronger in men than in
women—provided that the overall diet is healthy. In a recent study, both men and
women experienced a mood lift with higher intakes of fruits, vegetables, whole
grains, all grains and milk, along with fewer discretionary calories (i.e.,
added fats and sugars); folate had an added mental health benefit for the men
(Baydoun et al. 2010).
Tea
Tea, especially green tea, may also play a role in mood. One study found that drinking 4 or more cups of green tea a day lowered the risk of developing symptoms of depression among elderly Japanese (Niu et al. 2009). The control group drank
0–1 cup of tea per day and were 66% more likely to be mildly or severely depressed (Niu et al. 2009). “We think theanine may play a role. It’s one of the major amino acid components in green tea and can pass through the blood-brain barrier,” says lead researcher Kaijun Niu, MD, PhD, an associate professor at Tohoku University Graduate School of Biomedical Engineering in Sendai, Japan.
Water, a somewhat overlooked component in tea, may also play a role. After
water, tea is one of the most hydrating fluids. Simply staying well-hydrated may
improve mood and attention, according to a small study of 54 male and female
college athletes (D’anci et al. 2009). The athletes were either adequately or
inadequately hydrated for team practices, then surveyed and tested. The
researchers found that athletes who were dehydrated had more negative mood
ratings and worse long-term attention than those who were adequately hydrated.
Conclusion
When it comes to making healthy changes, a good mood can go a long way in laying
the foundation for lasting healthy habits. Remember that the strongest evidence
supports an overall healthy eating pattern packed with plant foods and
unsaturated fats.
Here are some tips on how to include mood-improving foods into your daily diet.
Breakfast
•Better mental health is linked to diets with more fruits and veggies, so waking
up to fruit is a good start to the day.
•One cup of coffee a day is fine, but too much caffeine can cause anxiety.
•Oatmeal has been shown to stabilize blood sugar more than some ready-to-eat
cereals, and stable blood sugar helps stabilize mood (Mahoney et al. 2005).
Lunch and Dinner
•A healthy meal based on the Mediterranean Diet could include lentils as a first
course, then risotto with grilled shrimp and vegetables, followed by melon for
dessert. A glass of red wine, as well as water, could accompany the meal.
•Building meals around whole grains like brown rice and black quinoa can boost
levels of serotonin.
•Protein from plants and animal sources provide amino acids that act as
neurotransmitters and keep the mind alert.
•Folate, found in beans, leafy vegetables, oranges, tomatoes, most produce and
fortified grains and cereals, can improve serotonin levels.
•Omega-3-rich fatty fish, such as salmon, tuna, lake trout and halibut, can be
safely enjoyed once or twice a week.
•Canola and olive oil provide the type of healthy fats (i.e., monounsaturated)
featured in the Mediterranean diet pattern.
Snacks
•Healthy snacks, like a handful of pistachio nuts, help keep blood sugar levels
(and mood) stable between meals.
•Other healthy options that make perfect on-the-go snacks are apples, oranges,
bananas, pears and baby carrots.
Beverages
•Drinking water to stay hydrated may help; even mild dehydration can have
mood-dampening effects. While any tea is hydrating, green tea may have added
mood benefits.
Vitamins & Minerals
•Although there is scant research to date on vitamin D and mood, there are
plenty of good reasons (such as bone and heart health) to include a supplement
of this vitamin.
What to Avoid
•Alcohol is a depressant; if you choose to partake, moderation is key.
•Red meat has been linked to an increased risk of developing depression.
•Sweets (e.g., chocolate) provide a short-lived boost that ends in a
mood-downing drop in blood sugar levels.
*information compiled from ideafit.com