Food to Boost your Mood
Our mood is influenced by so many things such as sleep, stress, social connection, exercise, weather, and more. But one factor that sometimes gets underappreciated is what we eat. Emerging research suggests that diet and specific nutrients can affect mood, stress resilience, and mental well-being. Let’s take a deeper dive!
When working with patients on brain and mental health support, here are the main key foods I highlight for them to increase in their daily diets:
- Omega 3 Foods– Most Americans are deficient in Omega 3s- which can cause whole body inflammation but specifically affects brain health. Omega 3s such as EPA and DHA help reduce neuroinflammation and support neuronal signaling, keeping our brains active and healthy! Foods that are the highest in these healthy fats are fatty fish (Salmon, Trout, Sardines, etc.), Macadamia nuts, Walnuts, Chia, Flax and Hemp seeds.
- Leafy Greens- Dark leafy greens such as spinach, kale, collards and broccoli contain significant amounts of essential vitamins and minerals such as folate, magnesium, and iron. These nutrients are essential to brain health and keeping us sharp and alert throughout the day.
- Dark Red Fruits– Fruits such as berries, cherries, pomegranate seeds, and grapes contain compounds called flavonoids and polyphenols, which support both brain function and gut health with their powerful antioxidant properties.
- Fermented Foods– Foods that have been fermented such as yogurt, kefir, sauerkraut, and cottage cheese contain good bacteria called probiotics that have been proven to help benefit mood by supporting the gut-brain axis. This is where your gut communicates with your brain.
- Dark chocolate/Cacao– Real dark chocolate is rich in antioxidants and minerals and has a mild stimulant effect on the brain to lift your mood. Be sure to find a chocolate with greater than 70% cacao for those brain healthy benefits.
- Vitamin E Rich Foods– Foods that contain this healthy neuroprotective fat (a strong antioxidant) are avocado, olives, and nuts. These healthy fats support neuronal cell membranes and help reduce inflammation in the brain. Vitamin E also has nourishing properties for the gut, contributing to healing up the lining in leaky guts!
Whether you are looking to support and boost your mood with the change of the season or are being proactive in protecting your brain as you age, these foods are sure to help the cause. I always recommend doing your best to get a variety of color on your plate, and you’re halfway there to a healthy brain and a healthier you! Be sure to check out our other nutrition blog posts for more ways to restore joy through food.
Sanctuary Functional Medicine, under the direction of Dr Eric Potter, IFMCP MD, provides functional medicine services to Nashville, Middle Tennessee and beyond. We frequently treat patients from Kentucky, Alabama, Mississippi, Georgia, Ohio, Indiana, and more... offering the hope of healthier more abundant lives to those with chronic illness.
Registered Dietitian Nutritionist
