Chocolate is rich in many mood-enhancing compounds. It can release feel-good compounds such as caffeine, theobromine, and N-acylethanolamine, which improve mood. It’s high in flavonoids, which have been shown to increase blood flow to the brain, reduce inflammation, and improve brain health, all of which may support mood regulation. Chocolate also has a high hedonic rating, meaning its pleasant taste, texture and smell can also promote good mood. Choosing the right type of chocolate is important. Milk chocolate contains added ingredients such as sugar and fat. The best choice is dark chocolate (70% or more cocoa solids) with more flavonoids and less added sugar (
).
avocado
Avocados are rich in nutrients, including choline, which the body uses to regulate the nervous system and mood. A recent study found that the healthy fats in avocados were linked to reduced anxiety in women. Another reason to consume more avocados is that they are rich in B vitamins, which lower stress levels (3).✔ ✔Reliable Source
Higher dietary fat quality is associated with lower anxiety scores in women: a cross-sectional study
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).
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coconut
Coconut is loaded with medium-chain triglycerides, which help boost your energy. Another reason coconut is considered a mood food is that a 2017 animal study found that coconut milk can reduce anxiety. More research is needed to fully understand the relationship between anxiety and coconut in humans (4✔ ✔Reliable Source
Evaluation of the Anti-anxiety Effect of Coconut Milk
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).
Coffee
Coffee makes people happy with one sip. Studies show that coffee consumption is significantly associated with a reduced risk of depression and can significantly improve the mood of subjects compared to those who drink a placebo drink (5).✔ ✔Reliable Source
Coffee and caffeine consumption and depression: A meta-analysis of observational studies
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).
Berry
Moving on to sugary foods, fruits and vegetables is linked to improved mental health, according to a recent study. Berries in particular are rich in antioxidants known as flavonoids, which can reduce symptoms of depression. Studies have also linked blueberry intake to slower cognitive decline associated with aging (6✔ ✔Reliable Source
Fruit and vegetable consumption and risk of depression: evidence from an updated systematic review and meta-analysis of epidemiological studies
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).
Fermented foods
Fermented foods like sauerkraut, kimchi, kefir, kombucha, and yogurt help maintain a healthy gut and can help improve your mood. The fermentation process creates probiotics that support healthy gut bacteria. About 90% of the serotonin produced in your body comes from the cells of your gut. Thus, eating fermented foods promotes better serotonin production (7✔ ✔Reliable Source
Serotonin promotes the development of gut microbes
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).
Mushrooms
Mushrooms are full of vitamin D, which has been linked to antidepressant properties and can boost your mood. Mushrooms are the only non-animal source of nutrients that are bioavailable (the body can easily absorb them) with significant amounts of vitamin D; making it a great vegan or vegetarian option (8✔ ✔Reliable Source
Effect of vitamin D3 deficiency on severity of depressive symptoms. Overview of current research
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).
Oats
Oats are an excellent source of fiber, providing 8 grams (81 grams) in one raw cup. Fiber helps to gradually release sugar into the bloodstream to keep energy levels stable. One study reported better mood and energy levels in those who ate 1.5 to 6 grams of fiber at breakfast. This has been linked to more stable blood sugar levels, which are important for controlling mood swings and irritability (9).✔ ✔Reliable Source
Effects of the interaction between glucose tolerance and a breakfast varying in carbohydrate and fiber on mood and cognition
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).
Beans and Lentils
Beans and lentils are high in fiber and protein. They also contain vitamin B, which helps improve mood by increasing levels of neurotransmitters such as serotonin, dopamine, norepinephrine, and gamma-aminobutyric acid (GABA), which are important for regulating mood (10).✔ ✔Reliable Source
Lentils, ripe seeds, cooked, boiled, unsalted
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).
They’re also rich in zinc, magnesium, selenium, and non-heme iron, which can help boost mood (11).✔ ✔Reliable Source
Vitamins, minerals and mood
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References:
- Current Understanding of the Gut Microbiota in Mood Disorders: An Update on Human Research – (https://www.frontiersin.org/articles/10.3389/fgene.2019.00098/full)
- The effect of chocolate on mood – (https://pubmed.ncbi.nlm.nih.gov/16546266/)
- Higher dietary fat quality is associated with lower anxiety scores in women: a cross-sectional study – (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7045483/)
- Evaluation of the Effects of Coconut Milk on Anxiety – (https://medcraveonline.com/JAPLR/evaluation-of-effect-of-coconut-milk-on-anxiety.html)
- Coffee and caffeine consumption and depression: A meta-analysis of observational studies – (https://pubmed.ncbi.nlm.nih.gov/26339067/)
- Fruit and vegetable consumption and risk of depression: evidence from an updated systematic review and meta-analysis of epidemiological studies – (https://pubmed.ncbi.nlm.nih.gov/29759102/)
- Serotonin promotes the development of gut microbes – (https://cen.acs.org/biological-chemistry/microbiome/Serotonin-helps-gut-microbes-thrive/97/i35)
- Effect of vitamin D3 deficiency on severity of depressive symptoms. A review of existing research – (https://pubmed.ncbi.nlm.nih.gov/28866715/)
- Effects of the Interaction Between Glucose Tolerance and Breakfast Varying in Carbohydrate and Fiber on Mood and Cognition – (https://pubmed.ncbi.nlm.nih.gov/17176639/)
- Lentils, ripe seeds, cooked, boiled, unsalted – (https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients)
- Vitamins, Minerals and Mood – (https://pubmed.ncbi.nlm.nih.gov/17723028/)
Source: Medium
