First, what we eat becomes the raw materials for our neurotransmitters. “Neurotransmitters” are biochemical messengers that allow our nerve cells to communicate (ever heard of serotonin?). They are important not just for our ability to think and our memory, but also for our overall mental health.
Second, what we eat affects our blood sugar. And having unstable blood sugar levels can contribute to mood swings and changes to our overall energy. Think about how you feel when you haven’t eaten for a while and are really hungry (hangry!) or after you have eaten a big meal and seem to fall into a slump depending on what foods you ate.
Let’s talk some more about mood-boosting and mood-busting foods.
Mood and energy boosting foods
Some nutrient deficiencies look like mental health problems; this includes deficiencies in B-vitamins, vitamin D, and the mineral selenium. So, getting enough vitamins, minerals, (and other things like antioxidants) are key. These nutrients not only reduce inflammation but also fuel the biochemical reactions in our bodies. Including those that create neurotransmitters. So make sure you're eating a variety of nutrient-dense whole foods, especially fresh fruits and vegetables. In fact, studies show that people who eat the most fruits and vegetables are the happiest and the most energised.
Also pay special attention to vitamin D (the sunshine vitamin), as it’s not naturally occurring in too many foods. Selenium is an essential mineral found in Brazil nuts, walnuts, cod, and poultry. Try to add some of those to your weekly diet.
Second, make sure you get enough protein. Protein is your body's main supply of amino acids. Amino acids are very important for mood and energy issues because they are the building blocks of neurotransmitters. Protein also helps to regulate blood sugar. I recommend eating protein with every meal; this includes dark green leafy vegetables, beans and legumes, tofu, tempeh and eggs.
Third, complex carbohydrates like sweet potato and quinoa are great too. They allow better absorption of key amino acids like tryptophan. Tryptophan is used by your body to make serotonin (your “happy hormone”) and melatonin (your “sleepy” hormone). So, if you want to relax, try eating these in the evening.
Fourth, sources of omega-3 fatty acids (nuts, seeds, and algae) are also mood-boosting foods. Omega-3s are definitely “brain food” and may help to ease some symptoms.
FUN FACT: One study showed that giving one multi-vitamin and one omega-3 tablet per day to prison inmates reduced the incidence of violent behavior by 50%!
Last but not least, make sure you’re hydrated. Mild dehydration can cause mood and energy issues as well.
