When you are sad or tired, you treat yourself to delicious food to make you feel better or even go for caffeinated and energy drinks; These things are usually practical and make your work with more power for a few hours. However, the relationship between food and mood is more than this. Our mood changes during the day have different causes, such as the foods we eat, the amount of time we sleep, the events that happen in our lives, and the amount of hormones in our bodies. In this article, we examine the relationship between food and mood. Stay with us.
What is nutritional psychology?
It is interesting to know that there is a specialized field to examine the relationship between diet, mental health, and mood. Some of the results obtained by researchers in this field are:
- By examining 61 research samples in 2020, it was found that people who consume fruits and vegetables daily have more mental health and well-being.
- According to a 2015 study, high consumption of processed foods may increase the risk of depression.
- According to research in 2019, consuming some foods, such as foods containing antioxidants, folic acid, and vitamins D and B12, plays a role in improving depression symptoms. Researchers also announced that the lack of vitamin D in the body increases the probability of depression by 8-14% and even increases the rate of suicidal thoughts by 50%!
Does diet affect mood?
More research is done daily, and their results confirm the relationship between food and human mood. This research focuses more on the properties of foods and their effect on issues such as stress or depression. Of course, scientists still do not speak with certainty about the impact of diet on mental health. They believe that more evidence is needed to prove this connection, and it is even possible that different people react differently to foods.
It is generally better to accept the connection between food and mood and be more sensitive to your diet!
How to recognize the effect of food on our mood?
A lot of research has been done on this topic, but the best way to determine how each food affects your mood is to try different ingredients and see how they affect your body. For example, you should reduce your consumption if eating sweets makes you numb and low energy. Over time, you will notice which foods make you feel better and which negatively affect your mood.
It is better to rely on your knowledge of your body before relying on the scientific data obtained in nutritional psychology. Of course, in the following, we will examine some of the obtained scientific results and say what effect each of the foods probably has on human mood.
Foods that make you feel better
Eating healthy foods can improve your mental health and make you feel better. According to research, foods containing fiber, antioxidants, healthy fats, protein, and probiotics significantly affect daily mood. Below are some of the foods that contain these nutrients.
1. Whole grains and foods containing fiber
These foods fill you up completely and regulate blood sugar. Fibrous foods cause optimal absorption of carbohydrates. As a result, blood sugar does not rise suddenly or fall short. This is one of the reasons for the positive effect of foods containing fiber on mood. Another reason is the vitamins that are present in these nutrients. Fibrous foods and grains contain B vitamins; according to research, this group of vitamins makes it easier to control stress.
Some foods containing fiber and whole grains are:
- oats ;
- quinoa seeds;
- Wholemeal bread;
- brown rice ;
- Amaranth seeds;
- atmosphere;
- beans and legumes;
- Vegetables containing starch, such as sweet potatoes, pumpkins, pumpkins, and peas ;
- Fruits containing starch, such as apples, bananas, and cantaloupe.
2. Foods containing antioxidants
Antioxidants have various positive effects on the human body, but their most significant impact is increasing the body’s resistance against free radicals (cancer-causing molecules). The lack of antioxidants in the body increases the feeling of sadness and depression; So, so doctors believe that sufficient consumption of these substances is necessary to improve mental health and mood.
The foods that have the most antioxidants are:
- berry family (raspberry, cranberry, blackberry, goji berry, and blackberry);
- dark leafy vegetables such as spinach and radish, and purple cabbage ;
- Beetroot;
- Asparagus ;
- turnip ;
- pumpkin;
- Artichoke ;
- red pepper ;
- coffee ;
- dark chocolate ;
- Spices.
3. Probiotic foods
Probiotic is a type of beneficial bacteria that causes the health of the digestive system. It is interesting to know that the health of the intestines is directly related to the general health and well-being of humans. Therefore, daily mood can be improved by consuming probiotic foods. Probiotic foods also increase serotonin levels, the hormone we need to feel refreshed throughout the day.
Some probiotic foods include:
- Sauerkraut;
- kimchi;
- yogurt;
- Kefir _
- Kamboja;
- tempeh _
- soybean paste;
- Natto (traditional Japanese food).
Foods containing probiotics are usually fermented foods.
4. Foods containing essential fatty acids
Essential fatty acids such as omega-3 and omega-6 are important substances the body needs, which must be obtained from food because the human body cannot produce them. According to research, omega-3 plays a role in improving the symptoms of depression and preventing it.
Some foods rich in essential fatty acids include:
- Types of fatty fish: salmon, sardines, oily fish (cod), herring, mackerel (Atlas mackerel), rainbow trout, and tuna.
- Nuts and seeds: walnuts, flax seeds, peanuts, pumpkin seeds, hazelnuts.
- Oils: linseed oil, canola oil, safflower oil, olive oil.
- Avocado _
- olive _
- egg _
Essential fatty acids of animal foods improve mood and increase daily energy more than vegetable fatty acids.
Foods that weaken the mood
Although some foods look delicious, they are not suitable for the mood and, in the long run, cause tiredness, numbness, lack of concentration, and lack of energy. It is better to know these foods and eliminate them from your diet as much as possible.
1. Sweet foods
These foods are delicious, but consuming too much will make you anxious and depressed in the long run. The harm of sugary substances increases when they are processed. To reduce the consumption of candy, chocolate, and other artificial sugars as much as possible and replace them with natural and vegetable sugar.
2. fatty foods
The relationship between trans fat consumption and depression has been proven. Saturated fats even damage the brain’s structure and may cause inflammation. Trans fats usually enter the body from fast food, ready-made snacks, and fatty homemade foods. Doctors recommend replacing these foods with foods containing healthy fatty acids.
3. alcohol
Psychologists consider alcohol consumption harmful to mental health, especially when consumed in excess, and is a form of addiction. Alcohol consumption may feel good in the first few minutes, but after a few hours, the user feels weak, tired, mentally tired, and sad.
Depression and anxiety are two of the most critical side effects of alcohol consumption, which cause much psychological damage to the user. Also, after drinking this substance, the desire to consume fatty foods that cause depression increases. In other words, it can be said that alcohol consumption harms mental health, and the effects after consuming it will harm you.
Taking supplements and improving mood
Most diet and nutrition experts and nutritional psychologists believe getting the body’s nutrients from main meals and snacks is better than taking the powder, pill, and capsule supplements. Nutrients exist in their natural state in foods, their absorption is easier for the body, and they are less expensive than chemical supplements.
The Food and Drug Organization still disapproves of many uncertainties about supplements and many of them. For this reason, if you plan to get the nutrients you need from supplements, you should buy them from a trusted person to ensure they are not harmful. It is better to take these supplements under the supervision of a doctor.
Last word; A healthy diet is not only for the health of the body
You have probably heard often that older adults were healthier because they ate better foods! The correctness of this sentence is not sure, but no one can say that it is wrong! Ancient people consumed organic and preservative-free foods, lived in healthy environments far from pollution and did not have the severe stresses of today’s urban life. That’s why they were healthier.
In this article, we examined the relationship between food and mood. To understand this relationship, we recommend paying more attention to your diet to determine which foods make you feel better and which are harmful to your health. If you have any experience with the effect of food on your mood, share it with us in the comments section.
Warning! This article is only for educational purposes; to use it, it is necessary to consult a doctor or specialist.
