Do foods affect your mood?

June 8, 2020 By Profile 0

Do foods affect your mood? Like all parts of the body, our brains need the right foods to function healthily. Therefore, some food or essential nutrient deficiencies can also affect our mood. (health.harvard.edu/mind-and-mood/food-and-mood-is-there-a-connection)

Good Mood Menu

As answer of “Do foods affect your mood” is yes, we have to pay attention on waht we eat. Research on the subject suggests that healthy eating and some foods, such as fish oil, have a positive effect on mood and protect the brain against depression. However, it is difficult to make an inference that a single food has undergone an analyzable change in the brain. This is a process and it is a situation that can occur with a regular and healthy diet.

Do foods affect your mood?: Omega-3 Oil

Omega-3 oil is a fatty acid that cannot be produced by the body, especially in oily fish such as salmon, sardines and mackerel, and contributes greatly to the realization of brain functions.

Research reveals that in some constructions, fish oil supplements have positive effects against mental confusion, such as depression. In addition to contributing to brain functionality and fighting depression, Omega-3 also helps maintain heart health.

Omega-3 Sources

The most natural way of taking omega-3 is to consume fish 2-4 times a week. This number should be no more than 2 times a week for pregnant and lactating women.
Foods known to be healthy, such as plant seeds, nuts, tofu, zucchini and flaxseeds, are also rich in Omega-3 sources.
With the doctor’s control and advice, Omega-3 supplements can be made with the fish oil pill available in pharmacies.

White Meat and Dairy Products

Poultry, fish and dairy products are essential amino acids that the body needs but cannot produce by itself. Tryptophan increases the hormone serotonin, known as the hormone of happiness. If the level of tryptophan in the body is low, serotonin levels decrease and this can cause unhappiness and irritability.

Proteins

At meals, ¼ of the plate should be filled with foods containing protein. Lean meat, eggs, milk and legumes are among the most protein-rich foods. Preferring milk and dairy products with low fat, cooking meat products without the need for additional oil and separating them from fat and skins before cooking, and avoiding saturated fat and salt are also important tips for health. Instead of frying in oil, it is preferable to cook the food on the grill, steaming or frying in a pan without oil.

Chocolate

We are wrapped in chocolate when we are stressed or sad. Some research reveals that eating dark chocolate may be good for mental health, but when we don’t know how to stop it, the chocolates we eat for happiness may return weight, so new causes of unhappiness. Natural chocolates with high cocoa content and without artificial ingredients are beneficial for health, but it is necessary to be careful that the chocolate consumed is not high in fat and sugar.

To Keep Chocolate Consumption Under Control;

Do not consume more than 1 or 2 squares (25gr.) Of chocolate.
Prefer chocolate with 70% cocoa content and above.

Folic acid

It is a B9 coded vitamin that helps folic acid red blood cell production and prevent birth defects in unborn babies. It is found in fruits and vegetables such as spinach, beets, avocados.

Although studies have yet to prove fully whether folic acid has a sharp role in the treatment of depression, the amount of folic acid in the body of individuals with depression has been demonstrated to date.

Mediterranean Diet

Research reveals that the Mediterranean Diet, a diet rich in fruits, vegetables, nuts, whole grains, and fish, is a diet that is rich in processed and saturated fat, and is free from unhealthy foods, reducing a person’s depression rate and reducing their duration of depression.

Convert Your Menu To The Mediterranean Diet!

Make a wide range of vegetables, fruits, whole grains, legumes and nuts on your plate,
Prefer unsaturated vegetable oils such as olive oil,
Restrict red meat intake and stay away from processed meats,
Eat fish at least 2 times a week

FAQS:

Does food affect mental health? / Does diet affect mental health?/How can a healty diet improve your mood?

Absolutely, dietary patterns have a significant impact on mental health. For example, healthy eating patterns like the Mediterranean diet are associated with better mental health compared to “unhealthy” eating habits, such as the Western diet. Additionally, by examining the effects of certain foods or dietary patterns on blood sugar levels, immune system activation, and the gut microbiome, it becomes easier to explain the relationship between food and mood. However, more research is needed to fully understand the connection between food and mental health and to determine how and when nutrition can be used to improve mental well-being.

Does eating ‘comfort food’ improve mood?

Yes, in some people, mood can improve after eating comfort food.

What is the relationship between food and mood?

When examining the relationship between food and mood, it shows that people’s moods can change depending on what they eat. Healthy foods are generally associated with greater satisfaction and well-being, while there is a common belief that foods high in fat, sugar, and calories are tastier and provide more happiness. However, some studies suggest that unhealthy foods are consumed to cope with stress and negative emotions, and this results in only a temporary mood improvement. It should be noted that the mood-enhancing effect of unhealthy foods is not as strong as the effect of healthy foods. Additionally, it has been found that healthy foods, particularly fruits and vegetables, have more positive effects on overall happiness, life satisfaction, and stress reduction.

Can eating more nutrient-dense foods help your mood?

Yes, we can say that eating more nutrient-dense foods can improve your mood, but it may not be a complete solution on its own. This is because overcoming emotional states like anxiety, stress, or depression through food alone is quite difficult. In addition to consuming nutrient-dense foods, you should also make sure to stay active, get enough sleep, connect with loved ones, review your thought patterns, and not hesitate to seek professional help if you need additional support.

How does food affect your mood?

The food we eat provides the energy and nutrients our brain needs to function properly. This directly affects our mental state.

What foods should you eat if you have a bad mood?

People with a bad mood can make it a priority to get their vitamins and minerals by consuming a healthy, balanced diet with plenty of fruits and vegetables.

Who is food and mood centre?

“The Food & Mood Centre at Deakin University is a world-leading, multi-disciplinary research centre that aims to understand the complex ways in which what we eat influences our brain, mood, and mental health. We are a team of world-class researchers from various backgrounds, studying the food-mood relationship at various levels, from microbiology to public health.” (Source: https://foodandmoodcentre.com.au/)