Research has revealed that some foods can impact mood. It's believed that some foods act as anti-depressants, affecting the chemistry of the brain and bringing about changes in mood. On the other hand, deficiency of certain nutrients can lead to depression.
Nutrients that Improve Mood
Some foods affect mood. Serotonin is a “feel good” neurotransmitter as well as a natural pain killer. Insufficient or excess serotonin leads to depression; a lack of serotonin can also lead to aggression. Tryptophan, which also triggers the release of serotonin, is present in peanuts, cheddar cheese, cottage cheese, low-fat milk, chicken, fish and eggs.
Complex carbohydrates which contain sugar and starch enhance the absorption of tryptophan and boost serotonin activity in the brain. Foods in this category include oats, bananas, potatoes, brown rice, wheat, bread, pasta, starchy vegetables and fruits like bananas.
High-protein foods like milk, cottage, cheese, yoghurt, soya, beans, peas and nuts release substances that increase alertness. Glutamic acid is synthesized in the body from other amino acids, and lack of it leads to lethargy and dullness of the brain. Along with glucose, it fuels the brain cells, and is believed to be beneficial for behavioral problems.
Vitamins and Minerals that Fight Depression
Vitamins of the B group, found mainly in whole grains and green vegetables, can also affect mood. Folic acid is present in whole grains, nuts and green vegetables, and its deficiency lowers serotonin.
Niacin is vital for nerve functions, so it has been found to reduce depression and anxiety. Niacin is found in brown rice, pomegranate, wheat, turkey, lamb and fish. Deficiency of thiamine hampers the ability of the brain to use glucose, leading to a decrease in mental energy, and causing fatigue and depression. It is found in nuts, pineapples, dark green vegetables, rice bran, wheat germ, milk products and meat.
Magnesium is a muscle relaxant; it's found in almonds, sunflower seeds, pomegranate seeds, buckwheat, amaranth, avocado, barley and oysters. Zinc and iron also boost the mood.
Selenium has antioxidant properties, which raise energy levels and reduce anxiety. Sources of selenium include garlic, brazil nuts, meat, fish and especially tuna.
Fruits, Vegetables and Spices that lift the Mood
Some food items contain nutrients that keep depression at bay. Apples contain vitamin B1, phosphorus and potassium which help the synthesis of glutamic acid, which in turn controls the health of nerve cells.
Natural medicine practitioners use asparagus as a brain and nerve tonic that's used to treat depression and mental disorders, as it contains certain salts and vitamins. Lemon balm is used as a culinary balm and it's believed to alleviate depression and relieve brain fatigue.
The aroma in cardamom, which is due to the volatile oil, is said to elevate mood. Chili pepper affects not only the senses, but it also regulates mood, as the capsaicin triggers natural pain killers and endorphins in the brain.
Other Foods that Boost the Mood
Omega 3 fatty acids make up 30% of the brain cell membranes, so it's been found that low levels lead to depression. Salmon and walnuts are good sources of this particular compound.
Dark chocolate boosts serotonin, as it has fat and chemicals that stimulate the central nervous system. The fat boosts the endorphins or good chemicals in the brain, and the impact is similar to that of marijuana, except in smaller quantities. Milk chocolate has sugar which triggers serotonin.
Honey contains sugars that provide instant energy and stimulation, so it is beneficial for physical and mental tension. Traditional medicine recommends almond with honey as a brain tonic. Green tea is stimulating and refreshing, specially in combination with ginger, cardamom and Holy basil.
Some foods help to fight anxiety and depression. Carbohydrates, vitamins of the B group, some minerals and nutrients, herbs and spices and items like honey and dark chocolate boost the mood and prevent depression and anxiety related symptoms like insomnia.
Disclaimer: The information contained in this article is for educational purposes only; it should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his/her health should contact a licensed medical professional.
Sources:
Poddar, Tanushree, You are what you eat: Pustak Mahal, 2008.
Bakhru, H.K, Healing through natural foods: Orient paperbacks,1990.
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