3 Top mood boosting foods
Written by Delilah Bisase, RD
Don’t underestimate the impact that your food choices can have on your mood. There is a solid connection between mental health and nutrition. In fact, the central nervous system and the the nervous system in our gut have a two-way communication which is called the ‘gut-brain axis’. The enteric nervous system is a whole separate nervous system that resides in our small and large intestines, and it's in constant communication with our central nervous system.
It gets more interesting, 90-95% of serotonin is created in the gut, and our gut bacteria play an important role in its synthesis! 🤯🤯🤯
And our gut bacteria are a direct reflection of the types of foods we eat.
Let that sink in.
Research has found that inflammatory foods (ex: red meat, refined grains, added sugars), are linked with more instances of depression and depressive symptoms. On the other hand, anti-inflammatory foods (ex: fruits, veggies, whole grains, legumes, nuts/seeds) are linked with less instances of depression and depressive symptoms. Let’s discuss some specific foods and nutrients you can include in your diet to reap these benefits.
1. Tryptophan
Tryptophan is an amino acid that our body uses to create serotonin, one of our happy hormones. Since it’s an amino acid it’s found in many protein rich foods. Thanks to America’s obsession with protein, people often turn to animal based protein under the impression that it’s the best source of tryptophan. Some examples are turkey, tuna, and chicken. However, these meats alone won’t cut it– you need to eat carbs (aka more plants!
Because of the way that the various amino acids compete for absorption, if carbs are not present when eating tryptophan rich foods, the tryptophan will not be able to cross the blood brain barrier and it will not be converted into serotonin.
It’s no wonder that when people are feeling in a low mood on their period they “crave” carbs. Sadly, folks will often avoid this “craving” because carbs have been so vilified thanks to diet culture. This is your permission to eat carbs on your period, and I highly recommend choosing whole food/ non-refined carbs.
Plant based sources of tryptophan include: sunflower seeds, soy, pumpkin seeds, mushrooms, broccoli, dark green leafy veggies, and peas
“90-95% of serotonin is created in the gut”
2. Rhodiola
Rhodiola is an adaptogen that is well known for stabilizing mood. Adaptogens are various plants which contain certain nutrients that help our body adapt to stress and reduce the harm that stress does to the body. In a nutshell, they make our body more resilient to the ill effects of stress. Keep in mind that stress comes in many forms. It can be psychological, such as a looming deadline for a project. It can be physical stress such as a really intense workout, undergoing a medical surgery, or lack of sleep. Adaptogens are typically high in antioxidants, however just because a food is high in antioxidants doesn’t necessarily mean it’s an adaptogen. For example, red cabbage is very high in antioxidants, but it’s not an adaptogen.
“Adaptogens are various plants which contain certain nutrients that help our body adapt to stress and reduce the harm that stress does to the body.”
In a small study rhodiola was compared to sertraline, a common drug used to treat depression. It was a blind study, so people didn’t know if they were taking rhodiola, sertraline, or a placebo. This study had people who suffered from depression taking 340 mg of rhodiola per day for 12 weeks. The researchers concluded that rhodiola can be helpful for mild to moderate depression without causing any negative side effects. Dosages for rhodiola range from 200-600 mg per day. You can take it in powdered form and add it to smoothies or hot drinks. Or you can take it in a capsule . As always, consult with your physician before introducing any new supplements into your body.
3. Quercetin
Quercetin is a chemical that naturally occurs in certain plants. This phytochemical (ie: plant based chemical) works by preventing the breakdown of mood stabilizing hormones such as serotonin and dopamine. In doing so, it prevents us from having low levels of these hormones. Fun fact, this is how some psychotropic drugs work. They are designed to prevent a certain enzyme called monoamine oxidase (MAO) from breaking down our mood stabilizing hormones. However, it is well known that psychotropic drugs can often come with unpleasant side effects. Foods such as apples, kale, berries, grapes, onion, and green tea are all sources of quercetin.