7 Ways to Boost Your Mood With Food

7 Ways to Boost Your Mood With Food February 03, 2020 Brandon Dimcheff/Moment/Getty Images More in Self-Improvement Holistic Health Happiness Meditation Stress Management Spirituality Inspiration Brain Health Technology Relationships If you sometimes indulge in sweets when stressed or upset, you know how immediately satisfying they can be. But all too often, they result in a quick blood sugar crash and irritability. Just as some foods can have a negative effect on your outlook, recent research explores whether eating certain foods can improve your mood and well-being.?? Heres a look at specific foods and eating habits that may help boost your mood: Eat  Foods Rich in Omega-3 Fatty Acids Growing evidence suggests that omega-3 fatty acids (abundant in oily fish such as sardines, salmon, and mackerel) may have a role in brain functioning, with deficiencies in omega-3 fatty acids linked to mental health problems.?? In a study published in the Journal of Epidemiology and Community Health, for instance, researchers analyzed 26 previously published studies (involving 150,278 participants) that examined the association between fish consumption and the risk of depression. In their analysis of results, the study authors found that people who consumed the most fish were less likely to have depression symptoms.?? While this association doesnt prove causality, it suggests that rigorous clinical trials are needed to explore the role of omega-3 fatty acids in depression and mental health. Foods to Eat To increase your intake of omega-3 fatty acids, consume foods such as:Wild Alaskan salmonSardinesAnchoviesMackerelOther oily fishWalnutsFlax and chia seedsCanola oilPurslane (an herb) In addition to whole foods, good sources of omega-3s are fish oil, flaxseed oil, and echium oil, but its a good idea to check with your healthcare provider first if you are pregnant, nursing, take medication, or have any concerns. Pump Up on Probiotics Probiotics are best known for their role in digestive health, but emerging research suggests that bacteria in the gut sends and receives signals to the brain (known as the gut-brain axis).?? In a review published in Annals of General Psychiatry  in 2017, researchers analyzed 10 previously published studies and found that the majority of studies found positive effects of probiotics on depression symptoms.?? While promising, the studys authors noted a wide variation in probiotic strain, dose, and treatment duration, and that further studies were needed to test efficacy. Consumption of a probiotic supplement was found to improve both gut symptoms and depression in people with irritable bowel syndrome (IBS), according to a study published in Gastroenterology in 2017.?? Participants took either a probiotic supplement (Bifidobacterium longum NCC3001) or a placebo daily for 10 weeks. After six weeks, 64 percent of those taking the probiotic had decreased depression symptoms, compared to 32 percent of those taking the placebo. Whats more, the improvement in depression symptoms was associated with changes in the activity in brain areas involved in mood. Foods to Eat Increase your intake of probiotics with foods including:YogurtKefirButtermilkSauerkrautKorean kimchiMisoTempehPickled vegetables Take note, however, that it is possible for someone who is immunocompromised to contract an infectionâ€"fungemia or bacteremiaâ€"from probiotic supplements. Talk to your doctor before starting a course of probiotics. Reach For Whole Grains Whole grains are important sources of B vitamins, nutrients vital for brain health. For example, thiamin (vitamin B1) is involved in turning glucose into energy, pantothenic acid (vitamin B5) is needed to produce the neurotransmitter acetylcholine (involved in learning and memory), vitamin B6 helps to convert the amino acid tryptophan into serotonin, and vitamin B12 is involved in the production of neurotransmitters such as serotonin and dopamine, among others, all of which help to regulate mood. Foods to Eat Look for grains in their whole form, such as:Steel-cut oatmealQuinoaBrown riceAmaranthMilletBulgurWild rice Whole grain foods can be confusing. A rule of thumb when reading food labels is that for every 5 grams of carbohydrate, a product should have at least one gram of dietary fiber to be considered whole grain. Opt For a Regular, Nutritious Breakfast Eating breakfast regularly is associated with fewer depressive symptoms, according to some researchers. A 2017 study published in Appetite,  for instance, analyzed the survey responses of 207,710 people aged 20 years and over and found that those who said they ate breakfast seldom or sometimes had higher depressive symptoms than those who ate breakfast always.?? While the association doesnt prove that the depressive symptoms were caused by skipping breakfast, it suggests a possible role of regular breakfast on mood that should be explored further. Foods to Eat Choose foods rich in fiber, nutrients, and good fats. Oatmeal is rich in soluble fiber, which helps to smooth out blood sugar levels by slowing the absorption of sugar into the blood. Try a bowl of steel-cut oats. Other breakfast foods to include are citrus fruits, strawberries, apples, whole grains, and nuts.   Load Up on Leafy Green Vegetables Spinach and other green vegetables contain the B vitamin folate. Although the connection isnt fully understood, low folate levels have been consistently associated with depression in research. A study published in the Journal of Psychiatric Research in 2017, for instance, analyzed previous studies and found that people with depression had lower blood levels of folate and lower dietary intake of folate compared to those without depression.?? Folate deficiency may impair the metabolism of serotonin, dopamine, and noradrenaline (neurotransmitters important for mood), but further research is needed to understand the role of folate in depression and mental health. Several studies have found that greater vegetable and fruit consumption is associated with a decreased risk of depression.?? One study published in 2017 found that a beverage made from wild blueberries increased positive mood in children and young adults.?? Foods to Eat Folate-rich vegetables include:SpinachEdamameArtichokesOkraTurnip greensLentilsAvocadoBroccoli Folate is also plentiful in beans and lentils, with a cup of cooked lentils providing 90 percent of the recommended daily allowance. Dont take folic acid supplements without consulting your health care provider. In some cases, it may cause adverse effects and there are potential risks for  some people (such as those who have had colon polyps or cancer). Enjoy Caffeine in Moderation Caffeine has been found to trigger the release of brain chemicals such as dopamine, which is important for performance and mood. A study published in Molecular Nutrition and Food Research in 2016, for instance, analyzed 12 previously published studies and concluded that coffee consumption (and to a lesser extent, tea) had a protective effect on the risk of depression.?? In the study above, the intake that had the greatest effect was 400 mL of coffee (approximately 1 2/3 cups) per day. Caffeine affects everyone differently, so if coffee makes you jittery, irritable, sad, sleepless, or brings on other adverse effects, avoid drinking it (opting for caffeine-free beverages like rooibos tea) or choose lower-caffeine beverages like black tea or green tea. Another option is chai. An Indian tea made with black tea plus the addition of spices such as cardamom and cinnamon, chais spices add a natural sweetness to the tea, which may help you cut back on sugar and sweeteners. Enrich Your Diet With Foods High in Vitamin D Known as the sunshine vitamin, this nutrient is made naturally in the body when skin is exposed to the suns ultraviolet B (UVB) rays. In the past few years, research has suggested that vitamin D may increase the levels of serotonin, one of the key neurotransmitters influencing our mood, and that deficiency may be linked with  mood disorders, particularly seasonal affective disorder.?? In addition, preliminary research suggests that vitamin D deficiency is a risk factor for depression in older adults.?? Some people are at greater risk for a vitamin D deficiency. Darker skin, for instance, has more melanin, a substance that blocks ultraviolet rays. Working indoors during the day, living further from the equator, or being in an area with greater air pollution also increase your risk of vitamin D deficiency. Foods to Eat Canned salmon with bones is rich in vitamin D and is also a source of  omega-3 fatty acids. Look for Alaskan pink salmon or sockeye salmon with bones. Other foods include:CheeseEgg yolksFoods that may be fortified with vitamin D (milk, soy milk, and orange juice) A Word From Verywell Small dietary changes can make a big difference in how you feel over time. While the research on food and mood is in the early stages, many of these foods can keep you healthy for other reasons. It may be tempting to use  food to treat anxiety or depression, but more research is needed from large-scale clinical trials. If you have depression or any condition, its important to seek help from your health care provider.