There’s no question that what you eat affects how you feel. Just as food can be a source of guilt and frustration, it can also be a powerful tool for energy stabilization and emotional regulation. Let’s see how.
Carbohydrates: Why do you crave carbs when you’re sad? Foods that are high in carbohydrates and low in protein (think a bagel, cookies, or candy) raise brain levels of the amino acid tryptophan by limiting competition from other amino acids. This can lead to increased production of the neurotransmitter serotonin, which can improve mood. However, these simple carbohydrates often cause blood sugar spikes and crashes, leaving you tired and irritable. Choosing carbohydrate-rich foods that are also high in fiber (think whole wheat toast, stuffed sweet potatoes, or an apple) can help to mitigate that fluctuation. Mindful eating can also be a good tool to help you manage emotional eating.
Omega-3 fatty acids: Omega-3 fatty acids, found in fatty fish such as salmon, tuna, and mackerel, as well as in walnuts, flax seeds, and chia seeds, have been associated with lower levels of depression. Although the mechanism by which they may influence emotions is not completely understood, it is thought that omega-3 fatty acids are vital to facilitating communication between neurons. The ability of omega-3 fatty acids to reduce inflammation may also play a role in their mood-lifting properties. The Academy of Nutrition and Dietetics recommends eating two 4-oz portions of fatty fish per week and cooking with vegetable oils that are high in omega-3 fatty acids such as canola oil and soybean oil. Fish oil supplements are not routinely recommended for healthy adults but may be beneficial in the case of heart disease — check with your doctor.
Vitamin D: Vitamin D is actually a hormone and not a vitamin because the body can make it in the presence of sunlight. Low levels of vitamin D have been associated with depression. Although there is not yet consensus about how vitamin D may help keep you happy, one theory is that it affects the levels of neurotransmitters such as serotonin and dopamine, which are involved in mood regulation. Very few foods contain vitamin D naturally; the best sources are fatty fish, egg yolks, and liver. Most Americans get their dietary vitamin D from fortified dairy products such as milk.
Iron: Oxygen is transported in red blood cells by a protein molecule called hemoglobin that contains iron. Iron deficiencies can lead to weakness and fatigue because the body is not able to distribute adequate oxygen in the blood. Feeling tired or lethargic can impact mood, so it’s important to include a variety of iron-rich foods in your diet. Meat, fish, and poultry are some of the best sources because they contain a type of iron called heme iron that is easy for the body to use. You can also get iron from plant-based foods. Good vegetarian sources include dark leafy greens, tofu, beans, iron-fortified breads and cereals, dried fruit, and seeds. You can increase the absorption of iron from plants (non-heme iron) by eating it with foods rich in vitamin C such as tomatoes, oranges, bell peppers, broccoli, and brussels sprouts.
The relationship between food and mood is complex and varies from individual to individual; it can take some trial and error to find the patterns that work best for you. Overall, eating a varied diet that is rich in fruits and vegetables and keeping your blood sugar stable by limiting simple carbohydrates will be your best bet to keep your spirits high.
References
Academy of Nutrition and Dietetics, Nutrition Care Manual ®. Heart-Healthy Eating: Omega-3 Fatty Acids. https://www.nutritioncaremanual.org/client_ed.cfm?ncm_client_ed_id=13. Accessed 7 January 2017.
Appleton, Katherine M., and Peter J. Rogers. “Food and mood.” Women’s Health Medicine 1.1 (2004): 4-6.
Spedding, Simon. “Vitamin D and depression: a systematic review and meta-analysis comparing studies with and without biological flaws.” Nutrients 6.4 (2014): 1501-1518.
National Institutes of Health, Office of Dietary Supplements. Vitamin D: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/. Accessed 6 January 2017.