Serving up Happiness
Foods for Better Moods
by Zak Logan
Most of us feel a little grumpy when we’re hungry, but a diet that is dominated by ultra-processed packaged foods and drive-through meals increases our chances of experiencing chronic mood swings and symptoms of depression. Ultra-processed foods are characterized by a long list of additives—artificial flavors, colors, sweeteners, preservatives, salt and more—resulting in products that do not resemble their original natural state.
In a 2022 study published in JAMA Network Open involving more than 10,000 participants aged 18 or older, individuals with a higher percentage of their total energy intake from ultra-processed foods were significantly more likely to report mild depression and more mentally unhealthy and anxious days. Research involving more than 31,000 middle-aged women published last year in JAMA Network Open linked a higher consumption of ultra-processed foods, especially artificial sweeteners, to a higher risk of depressive disorders. Reducing ultra-processed food intake by at least three servings per day lowered the risk of depression.
In order to produce serotonin, dopamine and other neurotransmitters that are crucial for balanced mental health, our bodies require vitamins, minerals and other nutrients found in real, whole foods. The Mayo Clinic recommends avoiding processed meats, sugary beverages, sweets and refined grains, and it gives a thumbs-up to feel-good fare on the Mediterranean diet that includes plant-based foods, such as fruits, vegetables, legumes, nuts, seeds and whole grains; healthy fats like olive oil; lean meats, including fish and poultry; and some dairy, such as natural cheese and yogurt.
Brain Changers
According to Holly DeLong, a registered dietitian and the founder of Food & Mood, in Malvern, Pennsylvania, “Food is a form of medicine, and we truly can make big improvements in our mental and emotional well-being using the intersection between nutrition and mental health. Food, gut health and nutrient status all affect neurotransmitter production and balance. Certain nutrients are required to produce neurotransmitters.” She recommends the consumption of mood-friendly, B-vitamin-rich leafy greens, avocados, lentils, sunflower seeds and nutritional yeast, as well as magnesium-packed whole grains, tofu and bananas.
“What we eat influences key systems in our body, especially blood sugar, gut health and inflammation, and these impact mood, energy, stress and anxiety,” says Amy Fox, a certified functional food coach and life coach in Cincinnati, Ohio. “Think of each meal as your ‘nutrition prescription’. These choices almost always predict how you’ll feel in a few hours. A helpful rule of thumb is to aim for foods with five ingredients or less and limit boxed, bagged or wrapped items.” She also notes that high-sugar items, especially before bed, are the worst offenders.
What we eat, and when, can improve the body’s chemical balancing act. “Meal timing can be a huge factor in how food affects mood. Skipping meals and eating too close to bedtime can contribute to poor energy, lower moods and higher anxiety for some people,” explains DeLong.
Fox notes that consuming alcohol can also backfire. “Sometimes we think a glass of wine will help us unwind after a long day, but it has the opposite effect. Even small amounts of alcohol can disrupt the production of our natural happiness chemicals.”
Gut Health
Because 95 percent of serotonin is produced in the gut, nutritionally dense foods and those containing probiotics and prebiotics promote the presence of good bacteria in the belly, which ensures the production of this neurotransmitter. Fox recommends three daily servings of fermented foods like kefir, kombucha, kimchi, plain Greek yogurt and naturally fermented sauerkraut found in the refrigerated section with “live cultures” on the label.
DeLong’s favorite go-to allies are sources of omega-3 fatty acids like salmon, walnuts and chia seeds to combat inflammation, an integral factor in fighting the blues. She praises the antioxidant potential of berries, acai and pomegranates, and suggests swapping coffee for L-theanine-rich matcha green tea to decrease systemic patterns of anxiety.
Protein Power
Protein is an unsung hero in eating to feel better. “A craving for sweets might indicate a serotonin deficiency often linked to stress and low energy,” says Fox. “When you eat protein-rich foods, they help slow digestion, keeping blood sugar levels stable and providing a longer-lasting energy source.” She recommends lean chicken, beef, eggs, Greek yogurt, cottage cheese and legumes.
Consistent Change
According to DeLong, “Neurotransmitter health is not a predetermined, unchangeable defect as it is often seen. We can make an impact with the choices we make.”
Simple, consistent changes in the diet can produce lasting effects. “It’s about small, supportive choices that build up over time, shifting focus from restriction to nourishment,” says Fox.
Zak Logan is a freelance health writer dedicated to getting back to basics.
Food-Mood Recipes
Gut-Friendly Broccoli Nut Soup
Yield: 3 servings
1 yellow onion, roughly chopped
3 cloves garlic, peeled and chopped
2 celery stalks, roughly chopped
¾ tsp dried thyme
5 cups bone broth
1 cup raw cashews
1½ lbs Yukon gold or white potatoes, diced (approx. 3½ cups)
7 cups broccoli florets (approx. 1 large head of broccoli)
½ tsp sea salt or to taste
½ tsp black pepper or to taste
Add onion, garlic, celery and 2 to 3 tablespoons of water to a pot. Sauté for 3 to 4 minutes until softened, adding more water as needed to prevent sticking. Add the thyme and sauté another 30 seconds until fragrant.
Add broth, cashews, potatoes, broccoli florets, salt and pepper to the pot and bring to a boil over high heat. Once boiling, lower the heat to medium and cook for approximately 6 to 8 minutes until the potatoes are fork tender.
Use an immersion blender to puree the soup in the pot or carefully transfer the contents of the pot to a stand blender in batches and puree.
Serve with crusty bread or garnish with croutons.
Recipe courtesy of Holly DeLong.
Sustaining Grain Bowl
Yield: 1 to 3 servings
1 cup whole grain of choice, cooked (millet; wild, brown or black rice; buckwheat; quinoa; farro; or amaranth)
1 to 3 cups vegetables, raw, lightly steamed, roasted or sautéed
4 to 6 oz of lean protein of choice, cooked (lean meat, egg, beans, legumes, tempeh, tofu or fish)
⅛ cup nuts, seeds, sprouts or avocado
Cook grain, vegetables and protein, depending on choice of ingredients. To build, layer grain as the base and add vegetables, protein and toppings.
Recipe courtesy of Holly DeLong.
Easy Serenity Salad Bowl
Yield: 1 serving
2 cups mixed greens of choice (baby lettuce, mustard, chard, spinach, arugula or chicory)
¼ cup fermented veggies (kimchi or sauerkraut)
¼ cup cooked beans (kidney, black or garbanzo)
1 Tbsp flaxseeds
2 Tbsp walnuts
1 Tbsp lemon juice
½ Tbsp olive oil
Optional: grilled salmon or avocado slices
Mix greens, fermented veggies, beans, flaxseeds and walnuts in a bowl. Drizzle with lemon juice and olive oil. Top with grilled salmon and/or avocado slices.
Recipe courtesy of Amy Fox.
Feel-Good Protein Smoothie Recipe
Yield: 1 serving
¾ cup ultra-filtered protein milk (found in many grocery stores)
1 scoop protein powder (whey, soy, egg white, pea or hemp)
½ frozen banana
Handful of frozen strawberries or other berries
1 Tbsp of flaxseeds
¼ cup of zero-percent-fat, plain Greek yogurt
Handful of kale
Place all ingredients in a blender and blend well. To thicken, add a few ice cubes or place smoothie in the freezer for 7 to 10 minutes.
Recipe courtesy of Amy Fox.