Written by: Christina Iaboni, MHSc, RD
Most of us understand the connection between food and physical health, but what we eat also plays a powerful role in our mood and mental well-being. When we think about the relationship between food and mood, we often focus on emotional eating, such as eating in response to stress or celebration. However, nutrition also affects our energy levels, concentration, and emotional resilience on a day-to-day basis.
This year’s Nutrition Month theme, “Nourish to Flourish,” highlights that nutrition isn’t just about fueling our bodies; it also supports our mental and emotional health.
In this post, we’ll explore how food affects our mood and share practical ways to incorporate more mood-supporting foods into your everyday meals.
How does the food you eat affect your mood?
Our brain is the most complex organ in our body, and just like any other organ, it needs good quality nutrition to stay healthy. Our brain cells and neurotransmitters (the chemical messengers that affect mood, focus, and motivation) are made from nutrients, and the food we eat affects the structure and function of the brain.
Your brain relies on glucose, which comes from carbohydrates, as its main source of fuel. Choosing less processed carbohydrates, such as whole grains, legumes, fruit and starchy vegetables such as corn, peas, potatoes, and sweet potatoes, can help provide the brain with a stable supply of energy.
Pairing carbohydrates with a protein source (such as eggs, cow or soy milk, cheese, tofu, meat, fish, or chicken) can further support brain health by helping the brain make more serotonin, the neurotransmitter that contributes to feelings of well-being and happiness.
If you don’t eat enough carbohydrates, you may start to feel weak, tired, irritable, and have difficulty concentrating. Eating regularly, about every 3-4 hours, and including both carbohydrates and a protein source at meals can help maintain stable energy levels and support consistent mood and concentration throughout the day.
Choosing carbohydrate sources that are high in fibre, such as whole grains, fruits and vegetables, and legumes, is especially important. Fibre slows digestion and the release of glucose into the bloodstream, which provides us with a stable supply of energy throughout the day and helps prevent energy spikes that can negatively affect mood.
Fibre & Gut Health
Fibre also plays an important role in gut health, which is closely connected to brain health through what is known as the gut–brain axis. The gut and the brain are in constant communication and most of our serotonin and dopamine (the neurotransmitters that make us feel calm and happy) are produced in the gut.
The gut is home to trillions of microorganisms, mainly bacteria, known as the gut microbiome. Your microbiome plays a role in digesting food and absorbing nutrients, as well as regulating your brain functions and mood.
Eating enough fibre can positively impact our gut-bacteria and gut health. Fibre helps promote the growth of good bacteria and helps maintain a healthy gut microbiome.
High Fibre Meal and Snack Ideas:
- Oatmeal or overnight oats with blueberries and raspberries
- Whole grain toast with peanut butter and banana sprinkled with chia seeds
- Apple or pear with almonds or cheese
- Whole grain crackers, bell peppers and carrot sticks, and hummus
- Mediterranean Lentil Salad
By regularly eating a variety of fibre-rich, whole foods, you support gut health, stable energy levels, and positive brain function, all of which can contribute to improved mood and concentration.
Mood Supporting Nutrients
All nutrients play a role in brain health, but some have been more strongly linked to mood regulation. Many of these nutrients are found in abundance in fruits and vegetables.
Vitamin C helps produce some neurotransmitters and acts as a powerful antioxidant, protecting brain cells from damage.
Sources: leafy greens, citrus fruits, kiwi, broccoli, bell peppers
Try this: Add citrus or kiwi to breakfast, or include broccoli and peppers in a stir-fry. Or, try this Roasted Beet Salad with Orange and Feta for a sweet and savoury way to enjoy oranges.
Folate supports the production of neurotransmitters that affect our mood. Low folate levels have been linked to fatigue, difficulty concentrating, and low mood.
Sources: dark leafy greens such as spinach, oranges, beans, nuts and peas, as well as fortified foods, like breads and cereals.
Try this: Add spinach to your morning smoothie or add it to a stir-fry, pasta, or omelet to get more folate.
Magnesium helps your brain cells and nerves function by supporting communication between them and helps them use energy.
Sources: leafy green vegetables such as spinach and kale, whole grains, legumes, nuts and seeds.
Try this: swap white or refined grain products for whole grains or give this fibre-rich Moroccan Stew with kale and chickpeas a try.
Potassium is an essential electrolyte that helps maintain proper signaling in the brain and supports muscle and nerve functions. These processes allow the brain and body to communicate effectively and are important for normal cognitive function and energy.
Sources: bananas, potatoes, acorn squash, tomatoes, apricots, broccoli and spinach.
Try this: add sliced bananas to your morning cereal, oatmeal or yogurt bowl and stir chopped spinach into tomato sauce, soups or stews.
Choline is needed for the production of acetylcholine, a neurotransmitter involved in memory, learning, and mood regulation. It also supports the structure of brain cell membranes and healthy brain development and function throughout life.
Sources: potatoes and cruciferous vegetables such as Brussels sprouts, broccoli and cauliflower, eggs
Try this: add broccoli or Brussels sprouts to your next sheet-pan meal or try this Roasted Broccoli and Cauliflower Crustless Quiche for a choline-rich meal idea.
Vitamin D supports neurotransmitter production and helps reduce inflammation in the brain. Low levels have been associated with lower mood.
Sources: fortified milk, egg yolks, and fatty fish.
While sunlight is also a source, it is difficult to get enough Vitamin D in Canada in the winter months. Many Canadians should consider a supplement, always speak to your doctor before starting one.
The food that we eat can have a powerful impact on our mood and mental well-being. A diet rich in colourful fruits and vegetables provides a wide range of nutrients that support both physical and mental health, helping us truly “Nourish to Flourish.”
If you want to learn more about foods that help support brain health, check out this article, 7 Foods to Eat for Better Brain Health
