Food and Your Mood

In the same way that exercise can have a positive effect on our mood, eating a healthy diet can do the same. Our brain is a busy organ – it’s on the go 24 hours a day, 7 days a week. It helps us to breath, move, think, behave and sleep just to name a few. How can we help it stay in tip top shape? Read on…

Carbohydrates

To function well our brain uses glucose which it gets from eating carbohydrate rich, slow-release foods. Not eating enough carbohydrate can make you feel tired and irritable. Foods rich in carbohydrate include fruit and vegetables, milk and yoghurt, wholegrains in grainy bread, oats, brown rice, and sweet potatoes.

Plant foods

Plant foods are high in fibre and help introduce good bacteria into our gut. The good bacteria in our gut, along with drinking plenty of water, have been proven to help in managing our mood too. Plant foods are vegetables, fruit, legumes, grains, nuts and seeds.

Protein

Protein contains tryptophan which helps the body to release serotonin (the happy hormone) from our brain. Eating protein such as red meat, fish, poultry, eggs and legumes with each meal helps to regulate the level of tryptophan and serotonin in our body to promote feelings of relaxation and calm throughout the day.

Omega 3

Omega 3 has been shown to protect us against depression. Omega 3 is found in oily fish, walnuts and seafood.

Water

Finally, our brain is 70% water, so it makes sense to stay hydrated. Being dehydrated can affect our mood, make it difficult to concentrate and cause headaches. Try to consume 2 litres a day: a little more in hot weather or if you’re exercising.

Nadine Meggitt
Associate Nutritionist (Nutrition Society of Australia)

References:
Harvard Health Publishing. (2022) Nutritional Psychiatry. Retrieved from https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

Nutrition Australia. 2021. How food can affect your mood. Retrieved from https://nutritionaustralia.org/app/uploads/2022/03/How-food-can-affect-your-mood.pdf