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5 Foods to Boost Your Mood

5 Foods to Boost Your Mood

Elevate your Mood with these five foods

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First published: 17. Jan.2025

Overview

Let thy food be thy medicine and medicine be thy food Hippocrates (400 BC)

There is no evidence in the writings of Hippocrates that he ever said this popular phrase attributed to him, however, it is used to highlight the intimate link between nutrition and health, both physical and mental.

This article looks into five different foods that could have a mood-improving effect, promoting mental well-being and protecting against depression.

In this Article (Index)

woman in kitchen slicing pear
Food that will improve your mood.

Food and Mood

Food, through its nutrients (protein, carbohydrates, and fats) and its micronutrients such as bioactive compounds, trace minerals, and vitamins, interacts directly or indirectly with the central nervous system, its neurochemicals, and their receptors.

Some of the compounds found in food are precursors or modulators of neurotransmitters like serotonin, dopamine, or norepinephrine and can have effects on our mood, emotions, and behavior. (10)

A balanced diet, with the correct mix of nutrients, with plant-based food, healthy oils, fish, legumes, whole grains, seeds, and nuts is the key to a healthy life.

Although here we will mention five foods, our diet should have a holistic approach, and not focus only on individual foods; instead, it should seek the combination of diverse foods and nutrients.

A balanced diet promotes health by reducing inflammation, lowering oxidative stress, modulating the gut microbiome, and regulating insulin and glucose levels. All of which have a positive effect on our mental well-being.

The Five Mood uplifting foods

  1. Fatty Fish
  2. Bananas
  3. Yogurt
  4. Cheese
  5. Seeds and Nuts

Fatty Fish

Fatty fish such as salmon, sardines, mackerel, anchovies, herring, bluefin tuna, oysters, and mussels are all rich in omega-3 fatty acids.

healthy dish, salmon
Salmon is rich in health.promoting omega-3 oils.

The National Institutes of Health (NIH) (2) webpage has plenty of information on the omega-3 fatty acid content of foods so that you can consider including them in your diet.

Omega-3 fatty acids are a variety of polyunsaturated fatty acids (PUFAs) found in fish, seeds, and nuts. They are essential for the proper functioning of the central nervous system and promote mental health, several studies have shown that omega-3 fatty acids have mood-boosting effects. One conducted in 2022 confirmed that "Omega-3 PUFAs... can display beneficial effects on both the prevention and treatment of depressive disorders." (8)

A 2024 Mendelian randomization study using data from over 626,000 subjects (2) found evidence supporting a protective effect of omega-3 fatty acids, particularly EPA against major depressive disorder.

Omega-3 fatty acids have a direct influence on the release of neurotransmitters, and brain health. They can also lower the risk of dying from heart disease. Omega-3 PUFAs have strong anti-inflammatory effects and counter the pro-inflammatory effects of another type of PUFA, omega-6 fatty acids that are increasingly found in the Western diet. In the past, the omega-6 to omega-3 ratio was 1:1, but nowadays grain oils (corn, sunflower, soybean) have shifted this ratio in America to roughly 20:1 (omega-6 to omega-3). This excess of unhealthy omega-6 restricts the supply of omega-3 PUFAs to the tissues causing an omega-3 PUFA deficiency in countries worldwide.

Bananas

Bananas are one of the world's most consumed fruits, containing different nutrients that can have mood-enhancing effects.

A 2021 randomized study (1) "suggested that the administration of banana could reduce sleep disorders in the elderly and can be considered as an alternative supplement to reduce sleep disorders," and better sleep quality enhances mood by reducing fatigue.

half-peeled banana on yellow plate on yellow background
Banana.

The authors reported that the melatonin content in bananas improved sleep by enhancing melatonin levels in the blood by up to 572%, and its high levels of tryptophan promoted the synthesis of serotonin which in turn reduces sleep disorders.
In this study, an intake of 130 g of banana, once or twice a day was enough to improve sleep.

According to the USDA one medium-sized banana (118 g) contains 3.07 g of fiber, which acts as a prebiotic and can promote the growth of Lactobacillus bacteria species in the gut; Lactobacillus have been shown to "improve features of Alzheimer’s disease and Parkinson’s disease [and] also anxiety and depressive-like disorders(3) by regulating the composition of the gut microbiome, lowering inflammation and acting upon short chain fatty acids (SCFAs) levels; SCFAs play a role in the microbiota-gut-brain communications.

A medium-sized banana also contains 0.433 mg of vitamin B6, contributing roughly one-quarter of the Recommended Dietary Allowance (RDA) for men and women aged 51 or more. Vitamin B6 is a precursor in synthesizing serotonin, the mood-enhancing hormone. High doses of vitamin B6 supplementation (100 mg/day) have been shown to reduce anxiety and depression (2)

Yogurt

Yogurt like other fermented foods such as kefir and sauerkraut contains live probiotic bacteria that have beneficial health effects.

Lactobacillus bacteria, as we have seen in the previous section, are effective against depression and anxiety as they modulate the gut-brain axis.

The gut microbiota can influence the levels of serotonin in the brain by producing serotonin in the gut, improving the immune system, through the vagus nerve that links the gut and brain, and through short-chain fatty acids (SCFAs) which have effects on the brain and its neurotransmitters like serotonin and dopamine. (4)

More Information

>> Learn about Yogurt's health benefits

yogurt and berries
Yogurt is a "happy food".

Cheese

Cheese is a food that contains a high level of a type of protein called casein which is found in dairy foods. Casein is rich in the amino acid tyrosine and can enhance the production and release of two neurotransmitters, dopamine, and norepinephrine in the brain.
Low levels of both of them have been linked with depression. (5).

Although tyrosine can be produced by the body using another amino acid, phenylalanine, dietary sources contribute to an adequate intake of it.

Parmesan cheese contains 2 g of Tyrosine per 100 g serving, other cheeses (provolone, fontina, gouda, and Swiss), cottage cheese, and milk are all rich in tyrosine. It is also found in other foods like tofu, fish, beef, and pork. (USDA).

One hundred grams of cheese will cover between 50% and 100% of the maximum daily requirement suggested by the World Health Organization for a person weighing 180 lb (81 kg).

Animal studies with casein "suggest that milk casein has the potential to prevent stress-induced brain dysfunction and anxiety-like behavior." (6)

Another trace element found in cheese is mood-boosting selenium (Se) which ranges from 35μg per 100 g serving in parmesan cheese to 14.6 &mug; in cottage cheese, covering roughly 33% to 66% of the recommended daily intake. (USDA i, ii). Selenium has been found "effective in reducing depressive symptoms". (7)

Seeds and Nuts

Seeds (chia, flax, sesame, sunflower, pumpkin, etc.) and nuts (almonds, chestnuts, walnuts, pecan nuts, Brazil nuts, peanuts, etc.) contain dietary fiber, many trace minerals, vitamins, and heart-healthy unsaturated oils. They should be part of your balanced diet.

chestnuts
Chestnuts.

Magnesium (Mg) has an effect on mood, and a deficiency of magnesium has been linked to depression, hostility, irritability, and hyperexcitability. (11),(12)

The magnesium content in seeds and nuts is quite high, for example, it is 550 mg/ 100g of pumpkin seeds and 201 mg in walnuts, which can cover between 50% and 170% of the Recommended Dietary Allowance (RDA) of 400-420 mg daily for adult men and 310-320 mg for adult women.

Nuts and seeds also contain Tryptophan, an essential amino acid that must form part of your diet as your body cannot produce it. It is vital for life and is involved in the synthesis of molecules that affect mood, sleep, attention, and immunity. 33% of dietary tryptophan is used for serotonin synthesis in the brain where it plays an important role in regulating mood, sleep, sexual desire, memory, and social behavior.

Like fatty fish mentioned further up, they also contain high levels of omega-3 polyunsaturated fatty acids, but of a different variety, which is also associated with mood uplifting.

Conclusions

A healthy diet with a wide variety of plant-based foods, healthy oils, nuts, seeds, and fish can provide nutrients and micro-nutrients that not only promote your physical health, but also your emotional well-being, boosting your mood and fighting depression, anxiety, and irritability.

References and Further Reading

(1) Panurywanti, Emillia & Wiboworini, Budiyanti & Indarto, Dono, (2021). The effect of banana dose and duration on the decrease of sleep disorders in the elderly. Journal of Medical and Allied Sciences. 11. 71. 10.5455/jmas.134020

(2) Field DT, Cracknell RO, Eastwood JR, Scarfe P, Williams CM, Zheng Y, Tavassoli T., (2022). High-dose Vitamin B6 supplementation reduces anxiety and strengthens visual surround suppression. Hum Psychopharmacol. 2022 Nov;37(6):e2852. doi: 10.1002/hup.2852. Epub 2022 Jul 19. PMID: 35851507

(3) Tsai WH, Yeh WL, Chou CH, Wu CL, Lai CH, Yeh YT, Liao CA, Wu CC., (2023). Suppressive Effects of Lactobacillus on Depression through Regulating the Gut Microbiota and Metabolites in C57BL/6J Mice Induced by Ampicillin. Biomedicines. 2023 Apr 1;11(4):1068. doi: 10.3390/biomedicines11041068. PMID: 37189686

(4) Akram, N., Faisal, Z., et al. (2024). Exploring the serotonin-probiotics-gut health axis: A review of current evidence and potential mechanisms. Food Science & Nutrition, 12, 694–706. https://doi.org/10.1002/fsn3.3826

(5) Bryant J. Jongkees, Bernhard Hommel, Simone Kühn, Lorenza S. Colzato, (2015). Effect of tyrosine supplementation on clinical and healthy populations under stress or cognitive demands—A review. Journal of Psychiatric Research, Vol 70, 50-57, ISSN 0022-3956, https://doi.org/10.1016/j.jpsychires.2015.08.014

(6) Joung JY, Song JG, Kim HW, Oh NS., (2021). Protective Effects of Milk Casein on the Brain Function and Behavior in a Mouse Model of Chronic Stress. J Agric Food Chem. 2021 Feb 17;69(6):1936-1941. doi: 10.1021/acs.jafc.0c07292. Epub 2021 Jan 26. PMID: 33496183

(7) Sajjadi, S.S., Foshati, S., Haddadian-Khouzani, S. et al., (2022). The role of selenium in depression: a systematic review and meta-analysis of human observational and interventional studies. Sci Rep 12, 1045 (2022). https://doi.org/10.1038/s41598-022-05078-1

(8) Zhou Lie, et al. (2022). Possible antidepressant mechanisms of omega-3 polyunsaturated fatty acids acting on the central nervous system. Frontiers in Psychiatry, Vol 13 doi:10.3389/fpsyt.2022.933704, ISSN=1664-0640

(9) Carnegie, R., Borges, M.C., Jones, H.J. et al., (2024). Omega-3 fatty acids and major depression: a Mendelian randomization study. Transl Psychiatry 14, 222 (2024). https://doi.org/10.1038/s41398-024-02932-w

(10) C. Prasad, (1998). Food, mood and health: a neurobiologic outlook. Brazilian Journal of Medical and Biological Research (1998) 31: 1517-1527, ISSN 0100-879X

(11) Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P., (2020). The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review. Nutrients. 2020 Jun 3;12(6):1661. doi: 10.3390/nu12061661. PMID: 32503201

(12) Lyu C, Tsinovoi CL, Xun P, Song Y, Pu Y, Rosanoff A, Iribarren C, Schreiner PJ, Shikany JM, Jacobs DR, Kahe K. , (2021). Magnesium intake was inversely associated with hostility among American young adults. Nutr Res. 2021 May;89:35-44. doi: 10.1016/j.nutres.2021.01.001. Epub 2021 Apr 21. PMID: 33894659

About this Article

5 Foods to Boost Your Mood, A. Whittall

©2025 Fit-and-Well.com. First Published: 17.Jan.2025. Update scheduled for 17.Jan.2028. https://www.fit-and-well.com/wellness/5-foods-to-improve-your-mood.html

Tags: mood, bananas, yogurt, cheese, fish, nuts, omega-3, seeds, PUFAs

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