Food For Mood: 1. Foods Rich in Omega-3 Fatty Acids

FOOD FOR MOOD
In case you ever found yourself sitting in front of a TV after one of your
worst days and thoughtlessly digging ice cream out of a container, you
won’t be surprised to know that mood and food are often linked.
A person who is eating a diet that's nutritionally inadequate or not getting

enough to eat may experience mood changes in response to fluctuating
blood sugar levels and malnourishment. Digestive disorders that affect the
body's ability to absorb nutrients, such as Celiac disease and inflammatory
bowel disease (IBD), have also been associated with mood swings. These
conditions have also been linked to specific mental health conditions, such
as depression. However, the relationship between food and actual mood
disorders, such as depression, is less clear. But you can not deny the very
fact that certain dietary changes can definitely boost your mood and bust
that stress.
1. Foods Rich in Omega-3 Fatty Acids
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.
To increase your intake of omega-3 fatty acids, consume

foods such as:
○ Wild Alaskan salmon
○ Sardines
○ Anchovies
○ Mackerel
○ Other oily fish
○ Walnuts
○ Flax and chia seeds
○ Canola oil
○ Purslane (an herb)
In addition to whole foods, good sources of omega-3s are fish oil,

flaxseed oil, and echium oil, but it's better to consult your
healthcare provider first if you are pregnant, nursing, take
medication, or in case of any concerns.
2. Probiotics
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. What's more, the improvement in depression symptoms was
associated with changes in the activity in brain areas involved in mood.
Increase your intake of probiotics with foods including:
● Yogurt
● Kefir
● Buttermilk
● Sauerkraut
● Korean kimchi
● Miso
● Tempeh
● Pickled vegetables
However, it is possible for someone who is immunocompromised to

contract an infection—fungemia or bacteremia—from probiotic
supplements. Consult your doctor before starting a course of probiotics.
3. Whole Grains
Whole grains are important sources of B complex vitamins, which are 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.
You can consume whole-grain rich foods such as:
● Steel-cut oatmeal
● Quinoa
● Brown rice
● Amaranth
● Millet
● Bulgur
● Wild 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.
4. Importance of 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 doesn't 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.
5. Leafy Green Vegetables
Spinach and other green vegetables contain folate. Although the

connection isn't 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.9 One study published in 2017
found that a beverage made from wild blueberries increased positive mood in
children and young adults.
Folate-rich vegetables include:
● Spinach
● Edamame
● Artichokes
● Okra
● Turnip greens
● Lentils
● Avocado
● Broccoli
Folate is also plentiful in beans and lentils, with a cup of cooked lentils
providing 90 percent of the recommended daily allowance.
Don't take folic acid supplements without consulting your healthcare

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).
6. 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.11
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 alternative is tea. An Indian tea made with black tea plus the
addition of spices such as cardamom and cinnamon, chai's spices add a
natural sweetness to the tea, which may help you cut back on sugar and
sweeteners.
7. Foods High in Vitamin D
Known as the sunshine vitamin, this nutrient is made naturally in the body
when skin is exposed to the sun's 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 influence 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.13
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:
● Cheese
● Egg yolks
● Foods that may be fortified with vitamin D (milk, soy milk, and orange
juice)
Small dietary changes can make a big difference in how you feel over
time. However, if you have depression or any other mental health related
condition, it's important to seek help from a healthcare provider.

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FOOD FOR MOOD

A person who is eating a diet that's nutritionally inadequate or not getting

1. Foods Rich in Omega-3 Fatty Acids

In a study published in the Journal of Epidemiology and Community Health,

To increase your intake of omega-3 fatty acids, consume

In addition to whole foods, good sources of omega-3s are fish oil,

Consumption of a probiotic supplement was found to improve both gut

Increase your intake of probiotics with foods including:

However, it is possible for someone who is immunocompromised to

You can consume whole-grain rich foods such as:

4. Importance of a regular & nutritious Breakfast

Eating breakfast regularly is associated with fewer depressive

While the association doesn't prove that the depressive symptoms

5. Leafy Green Vegetables

Spinach and other green vegetables contain folate. Although the

Folate deficiency may impair the metabolism of serotonin, dopamine, and

Folate-rich vegetables include:

Don't take folic acid supplements without consulting your healthcare

Caffeine affects everyone differently, so if coffee makes you jittery, irritable,

In addition, preliminary research suggests that vitamin D deficiency is a risk factor

Canned salmon with bones is rich in vitamin D and is also a source of

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