Can food improve your mood? It’s becoming increasingly clear that what’s on our plate affects not just our body, but also our brain.
Skip quick sugars
Think a pastry, glass of cola, or handful of candy makes you happy? It can — sugar does lift your mood. But only briefly: after about 30 minutes, you’d need more sugar to maintain that effect. That’s how a bad mood can quickly turn into a binge. It can become a habit to snack whenever you feel down. Occasionally treating yourself is fine, but try not to use food for comfort. Consistently eating too much sugar can negatively affect the brain and lead to depressive feelings. Foods with slower-releasing sugars are a better choice. They cause fewer highs and crashes in blood sugar. Examples include whole grains, vegetables, and nuts.
A plate full of vegetables
There’s a growing understanding of the gut–brain connection. Around the intestines is a large nervous system, which regulates many bodily processes and sends signals to the brain — and vice versa. The bacteria in your gut play a major role in keeping this system healthy. So feed your gut right! Fiber is great for gut bacteria. Vegetables and whole grains are especially rich in the right kinds of fiber.
Sauerkraut
To support gut bacteria, include foods rich in beneficial lactic acid bacteria. These bacteria are very helpful. You’ll find them in sauerkraut, but also in yogurt, kefir, and buttermilk.
Vitamin D
Vitamin D is not only important for strong bones and muscles — it’s also essential for mood. Sunlight helps your body produce vitamin D in the skin. In winter, this becomes difficult, since we spend less time outside. Some foods contain vitamin D, such as eggs, meat, and oily fish. Taking a supplement in winter is often recommended, especially in places like the UK where sunlight and diet alone may not be enough.
Coffee in moderation
A cup of coffee can definitely lift your spirits! That’s due to caffeine, which stimulates the brain. Caffeine boosts alertness and concentration, potentially improving both performance and mood. This effect is noticeable with 1 to 2 cups of coffee. But too much caffeine can have the opposite effect — causing restlessness (poor sleep), anxiety, headaches, trembling, and heart palpitations. Limit yourself to 3 to 4 cups a day.
Omega-3
Eating a lot of fish seems to lower the risk of depression. The positive effects come from omega-3 fatty acids. These fats support healthy brain function and are mainly found in oily fish like sardines, salmon, herring, and mackerel. Nuts are also rich in unsaturated fats and omega-3.