How Food Can Affect Your Mood

Protein

We all know protein can help us feel and stay full, but there are more benefits than just keeping hunger at bay. Protein can help stabilize blood sugar fluctuations and increase the release of dopamine and norepinephrine – these two hormones work to increase your energy and, therefore, your mood.

You should aim to get 4 to 6-ounce servings of protein 2 to 3 times a day. Some foods high in protein are eggs, fish, grass-fed beef, poultry, tofu, and other soy products. Beans and lentils are also great sources of plant proteins. If you prefer plant proteins, combine different sources to get all 9 essential amino acids since most plant proteins don’t have all of them individually.

Fiber

Have you ever been told to eat more fiber? On top of its ability to help with digestion, it can also help your mood. Fiber increases serotonin production by slowing the absorption of sugar, contributing to stability in your blood chemistry.

Try getting 14 grams of fiber per 1000 calories, which for the average adult translates to approximately 25 grams a day for women and 38 grams a day for men. Some foods high in fiber that can help reach the recommended daily intake are flax, avocado, leafy greens, mushrooms, broccoli, cauliflower, berries, coconut, and asparagus.

Vitamins and minerals

Getting the proper amount of vitamins and minerals is key to a healthy diet. Before upping your intake of certain nutrients, talk with your doctor to ensure you’re getting the right amount of each nutrient and to find out if you should be getting more.

We should get the vitamins and minerals we need from our diet. Following a MyPlate style of eating that focuses on plenty of whole fruits, colorful vegetables, lean proteins and whole grains will help you get the vitamins and minerals you need. Speak with your doctor before starting any supplement.

Vitamin D

Vitamin D may be one of the more well-known vitamins to affect your mood. Low vitamin D levels are associated with depression and anxiety disorders, which makes getting enough vitamin D important.

For an optimal amount of vitamin D, you should eat 600-800 IU (International Units – a measure of a vitamin’s potency rather than mass or volume) every day. A few foods that are high in vitamin D include 3 ounces of rainbow trout (645 IU), ½ cup of irradiated (UV exposed) mushrooms (366 IU), eggs (44 IU), 3.5 ounces of salmon (815 IU), 8 ounces of milk (100 IU), 6 ounces of yogurt (80 IU). If you’re looking for more options, there are plenty of other foods high in vitamin D.

The best way to get the vitamin D we need is through plenty of sunshine. Just 30 minutes of midday sun can give you 15,000 IU. Due to gray skies, getting vitamin D from the sun during winter can be a lot harder, so you may have to rely more on what you eat to reach the 600-800 IU goal.

Folate

Folate is an important part of creating DNA and dividing cells, but not having enough folate can raise your homocysteine level, which is found more commonly among patients with depression. Folate deficiencies are uncommon – most people can get the necessary amount from diet alone.

To make the most out of your folate intake, 400 micrograms (mcg) daily is optimal from food, though if your folate levels are low, your doctor may recommend a folic acid supplement. A few good sources of folate include one cup of raw spinach (58 mcg), half a cup of cooked lentils (180 mcg), and a banana (180 mcg).

Vitamin B12

Vitamin B12, like folate, helps aid in DNA creation, but it also helps your cells stay healthy. Vitamin B12 deficiencies are not common in folks who eat animal products, and getting enough vitamin B12 can typically be achieved through your diet, even if you follow a vegetarian or vegan style of eating.

Aim to get 6 micrograms (DV) daily from food and supplements. You can get vitamin B12 through 8 ounces of soy milk (3 mcg), 3 ounces of wild Atlantic Salmon (2.6 mcg), 3 ounces of turkey breast (1.5 mcg), and 1 cup of non-fat yogurt (1.5 mcg).

Omega-3s

Scientists are still studying how omega-3s affect our health, but some research points to omega-3s leading to a lower risk of chronic illness, heart disease, cancer and increased brain health.

Three main omega-3 fatty acids are ALA, EPA, and DHA. ALA, or alpha-linolenic acid, is an essential fatty acid, meaning that your body can’t make it, so it needs to come from foods or dietary supplements. Your body can convert ALA into EPA or DHA, but only in very small amounts, so it’s also best to get these from diet.

The best source of omega-3s is seafood, especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines. You can also get them from nuts and seeds like flaxseed, chia seeds, and walnuts. Dietary supplements are also an option.