Food That Affects Mood

Studies show that what you eat affects not just your belt size, health, and longevity, but also your mood and thinking processes—for better or worse.

So what are the good mood foods?  Eatwell.com reports on a study of 3,500 men and women published in the British Journal of Psychiatry.  Participants who ate a diet “rich in whole foods” were less likely to feel depressed than those who consumed a lot of processed meats, refined grains, and high-fat dairy products. Furthermore, folate (a B vitamin found in spinach, beans, and citrus fruits) affects the neurotransmitters that impact mood.

Previous studies have indicated that the risk of depression declines when the person’s diet contains the antioxidants in fruits and vegetables and the omega-3 fatty acids in fish.  In fact, the American Psychiatric Association recommends consuming fish high in fatty acids as part of the treatment for depression. Prevention magazine points that a 3-oz. can of white tuna has about 800 mg. of omega3s.  

What about carbs?  A study in the Archives of Internal Medicine  reports that subjects eating  a very low-carb diet had more depression, anger, and anxiety than those on high-carb diet and low-fat diet (with the emphasis on grains, fruit, and beans).  Why?  The researchers suspect that carbs increase the production of serotonin, a brain chemical that makes people feel  cheerier. Prevention also recommends eating a banana because it “helps the brain produce mellowing serotonin.”

And then there’s chocolate.  Eating dark chocolate (1.4 ounces is all you need) reduces stress hormones, according to the Nestlé Research Center in Switzerland. 

What if you’re stressed because you have a big decision to make?  In that case, Prevention advises, eat anything just so you eat something.  According to a University of South Dakota study  the magazine reported on, “an empty stomach can make you more impulsive.” Once you’ve quelled the hunger pangs, you can concentrate on your options instead of your appetite.

Sources:

Prevention, June 2010, pages 14 and 94. Eating Well  “Mood Boosting Foods by Ana Mantica

http://www.eatingwell.com/nutrition_health/mind_body_spirit/mood_boosting_foods