Science Says Eating This Food Can Boost Your Mood Tom Werner – Getty Images Can food really lower your risk of depression or anxiety? More and more nutrition studies suggest that including certain mood-boosting foods in your diet may be beneficial for long-term mental health .
Obviously, there’s no single food that’s the answer; it’s about cumulative and consistent efforts over time. “Many foods that have been studied for mood share similar benefits,” says Sandra Vasquez, M.S., R.D., C.S.O.W.M ., a nutritionist at Cooper University Health Care . “That includes reducing inflammation, lowering oxidative stress and boosting serotonin and dopamine.”
Mood-boosting foods also deliver key nutritional components. “They’re high in essential nutrients, antioxidants and omega-3s, and they’re foods that modulate blood sugar to prevent mood swings. They also contain compounds that increase neurotransmitters such as serotonin,” says Keerthana Kesavarapu, D.O. , an associate professor of medicine at Rutgers Health, Robert Wood Johnson Medical School . “The big takeaway is that a diet that combines protein, fiber and healthy fats has the best impact on mood.”
To see for yourself how some foods can support a happier mindset, consider incorporating the nine foods and beverages below into your regular rotation. Fermented foods
Fermented foods like yogurt, kimchi, kefir and sauerkraut contain probiotics that support gut health, which is closely linked to mental health through the gut-brain axis, says Vasquez. Research on probiotics and gut health is still emerging, but a recent review mentioned positive effects on mood in its summary of the health benefits.
Incorporate fermented foods such as kimchi, kefir, or plain yogurt into your diet to support gut health and potentially boost mood. YelenaYemchuk Fatty fish
Omega-3 fatty acids, specifically EPA and DHA, have been shown to support brain health and reduce inflammation , which has been linked to mood disorders. “Studies indicate that omega-3 fatty acid intake, particularly from fatty fish, is associated with a reduced risk of depression . This effect is especially prominent in women,” says Vasquez. Recent research has also found that omega-3 fatty acids may influence depression by affecting brain activities that are involved in mood regulation.
Because […]
New Research Shows Eating This Type of Food Can Boost Your Mood
