So you’ve been through a breakup, that last shot of Tequila didn’t go down as well as you planned and now you can’t stop thinking about your ex. Or maybe it’s flu season and you find yourself holed up at home with no friends to call, no social media to stalk, and no plans to make. What do you do when the “blues” creep up on you? Eat! But not just any food will do. If your diet is making you blue, there might be some simple changes that can lift your spirits again. If there’s one thing we know about how our mood impacts food choices, it’s this: it doesn’t end with “or else you’ll get sad” or “because happy people just don’t understand the appeal of fast food.” Rather than telling us what we shouldn’t eat because it makes us sad or angry, researchers have found some more constructive ways in which our diet might improve our mood. Here are 5 ways how your diet can affect your mood:
Omega 3 Fatty Acids
Your mood might depend on the amount of omega 3 fatty acids you consume. Scientists initially believed that omega 3 fatty acids could improve your mood only if you suffered from depression. Recent studies, however, have shown that omega-3’s can be helpful even if you don’t have a mood disorder. The most convincing evidence has shown that omega 3s can help treat anxiety disorders. In fact, regular intake of omega 3s has been found to reduce anxiety by up to 40%. Other studies have also shown that omega 3 fatty acids can help treat symptoms of depression and improve overall mood. What’s more, omega 3s might help prevent mood disorders before they even happen. Studies have shown that regular omega 3 intake can protect study participants against developing symptoms of mental illness, such as depression and anxiety, even if they’ve never suffered from these conditions before.
Dark Leafy Greens
If you’re feeling blue, you might want to consider adding some green to your diet. Dark leafy greens, such as spinach, kale, and lettuces, are rich in a variety of minerals, vitamins, and flavonoids that have been found to have mood-boosting effects. For example, vitamin B6 has been shown to have positive effects on mood. Studies have found that people who suffer from mood disorders tend to have lower levels of B6 in the blood, meaning that replacing it could help treat disorders such as depression and schizophrenia. The minerals in dark leafy greens have also been shown to improve mood. Notably, magnesium, which is abundant in these greens, has been shown to treat symptoms of anxiety and mild depression.
Foods Rich in Vitamin B
There are several B vitamins that can benefit your mood if you’re low in them. Vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B9 (folic acid), and vitamin B12 (cobalamin) have all been shown to improve symptoms associated with mood disorders. Notably, vitamin B9 has been found to boost mood in those who are deficient in it. A study involving more than 8,000 people found that those who were deficient in B9 were more likely to suffer from depression.
Zero in on Protein
You might want to consider replacing high-carb foods with protein-rich foods, as these have been shown to improve mood. One study, for example, found that participants who consumed a diet rich in protein experienced a reduction in anxiety. Another study found that participants who consumed a diet rich in animal protein experienced a reduction in symptoms of depression. This effect was even more pronounced in people who’d previously suffered from depression. It’s not clear exactly how protein improves mood, though scientists believe it might boost serotonin levels in the brain. Serotonin has long been linked to feelings of happiness, so it’s possible that increasing serotonin with protein-rich foods could improve your mood.
Foods Rich in Vitamin D
If you’re feeling sad, you might want to consider increasing the amount of foods rich in vitamin D in your diet. Vitamin D has been shown to improve mood in several ways. First, it can boost serotonin in the brain, improving your mood. Studies have also found that vitamin D deficiency can lead to symptoms of depression. In one study, participants who took vitamin D supplements experienced a reduction in depression symptoms, while participants who took a placebo did not. To reap these benefits, you’ll likely have to increase your intake of vitamin D-rich foods. The best sources of vitamin D include fatty fish, mostly salmon and sardines, egg yolks, cheese, and beef liver.
The Bottom Line
When it comes to diet and mood, the saying “you are what you eat” definitely applies. You can’t expect improvements in your mood if you keep on eating the same old foods. Although changes to your diet can have a positive effect on your mood, they’re not a quick fix. In fact, it can take up to a month for your body to fully adjust to dietary changes, so don’t give up if you don’t feel an improvement after a few days. Instead, try to be patient and persistent and you might just find yourself with a new lease on life. So what are you waiting for? It’s time to improve your mood with your diet!