Feed Your Feelings: Nutrition for a Better Mood

Isn’t it just incredible how much the foods we eat can impact our mood and mental wellbeing? I’d say so! While there’s no substitute for speaking to a doctor or therapist, our diet plays an important role in how we feel day-to-day. The right nutrients provide the building blocks for hormones and neurotransmitters that regulate mood and when we nourish our brains and bodies with the proper “happy foods,” we set ourselves up for positive emotions, focus, and calm. Certain delicious foods have scientifically proven abilities to increase feel-good hormones. These include serotonin, the body’s happiness hormone, dopamine, which controls motivation and focus and endorphins that are responsible for the runner’s high feeling that reduces stress. Foods rich in nutrients like omega-3s, B vitamins, amino acids, probiotics, magnesium, and cocoa can give our mood a major boost.

Next time you’re feeling low, rather than reaching for sugary junk food that leads to a crash, try incorporating mood-lifting foods into your diet. You’ll be feeding your brain the compounds it needs to balance hormones, sharpen focus, relieve stress, and simply feel good. With a nourishing diet full of key nutrients, you can start your day with energy, handle mid-day stress, and get better sleep at night.

Salmon

Salmon is one of the best sources of omega-3 fatty acids, which help boost serotonin production. Serotonin is your brain’s “happy” hormone that stabilizes mood and prevents depression. Fry up some wild Alaskan salmon in olive oil or coat with cracked pepper and lemon before baking. The healthy fats will send your serotonin soaring. Salmon also contains vitamin D and selenium to further elevate your mood. For an extra nutrition boost, enjoy this delicious fish over a salad packed with leafy greens.

Nuts and Legumes

Almonds, cashews, and walnuts, for example, are full of amino acids that stimulate the release of dopamine, the “motivation molecule.” Just a small handful of nuts can give you the dopamine lift you need to feel focused and productive. Chickpeas, beans, lentils, and peas are also packed with tyrosine, an amino acid that enables dopamine synthesis. Whip up a veggie and legume salad with walnuts and chickpeas drizzled in lemon juice and olive oil for a dopamine-fueled meal.

Berries

When it comes to endorphins, berries are your best friend. Strawberries, blueberries, and blackberries contain powerful antioxidants called anthocyanins that interact with your opioid receptors to release endorphins. Endorphins relieve stress and give you that much loved runner’s high feeling. Blend berries into a smoothie, mix into yogurt and oats, or simply grab a handful for an easy endorphin boost!

Oats

On gloomy mornings when you need some extra pep, turn to oatmeal. Oats contain beta-glucan fiber which increases levels of serotonin. The carbs in oatmeal also help the amino acid tryptophan enter the brain where it’s converted to mood-regulating serotonin. Cook up a bowl of oats made with milk and sprinkle in some mood-boosting nuts, seeds, and berries. The serotonin surge will brighten your day.

Bananas

Surprisingly, bananas contain high levels of tyrosine and vitamin B6, both of which raise dopamine concentrations. The sweet taste also signals the brain to release mood-boosting endorphins. Bananas make the perfect on-the-go dopamine boost.

Fermented Foods

Fermented foods like sauerkraut, kimchi, kefir, and yogurt contain beneficial probiotics that promote the gut-brain connection. Since a large percentage of serotonin originates in the gut, maintaining healthy gut flora improves mood and cognition. The nutrients in fermented foods also optimize neurological pathways to reduce depression.

Dark Chocolate

Everything is better with chocolate! Dark chocolate stimulates the release of serotonin and contains phenylethylamine which mimics the brain’s “feel good” endorphins. The flavonoids in cocoa also boost blood flow and oxygenation to the brain. Since chocolate is high in calories, stick to a 1-2 ounce serving. Melt a square over some fresh strawberries or sip on cocoa to warm your mind and body.

The foods we eat have a direct impact on how we feel mentally and emotionally. By incorporating mood-boosting nutrients like omega-3s, B vitamins, amino acids and the like, we can balance hormones that regulate happiness, motivation, and calm. The superfoods mentioned above all have proven abilities to increase serotonin, dopamine, and endorphins. Rather than turning to junk food when you feel down, focus on eating a nourishing diet rich in these mood boosting foods. With the right nutrition, you can start each day energized, handle stress better, and promote overall mental health.