What you eat can affect how you feel. The Mayo Clinic suggests that certain foods can make the difference between a good day and a bad day, mood-wise. A study published in the January 2010 issue of the "American Journal of Psychiatry" examining the diets of 1,046 randomly selected women found that the test subjects who ate a varied diet consisting of vegetables, fruit, meat and grains reported a higher quality of life and were at a lower risk for depression, anxiety and low moods.
Meat
If you need justification to indulge in an opulent salmon dinner or a simple tuna sandwich, you can claim you're trying to raise your mood. Fish are a source of vitamin B12 and omega-3 fatty acids. A vitamin B12 deficiency can cause or exacerbate depression, confusion and lack of memory, according to the National Institutes of Health Office of Dietary Supplements. Omega-3 fatty acids--essential fatty acids available only through diet--may improve brain function, memory and bad moods. The University of Maryland Medical Center cautions that, while omega-3 fatty acids have shown promise in some studies, their usefulness in improving mood has yet to be fully proven. Poultry contains an amino acid called tryptophan. The Mayo Clinic states that tryptophan helps your brain produce chemicals that calm and soothe your mood, possibly helping with anxiety. It's no coincidence that you fall asleep after a large turkey dinner -- tryptophan is responsible for that lethargic feeling. Don't shy away from more adventurous foods, either. Liver is a source of chromium, a mineral that "Psychology Today" says can balance out your mood.
Whole Grains
Whole grains also contain the mineral chromium, making it a viable alternative to liver. "Psychology Today" cautions that researchers still aren't sure how chromium works to affect mood--it may be due to a regulation of blood sugar. Whole grains also prompt the brain to produce serotonin, a feel-good chemical lacking in people with depression. Any carbohydrate-rich food stimulates serotonin production, according to the Mayo Clinic, but whole grains are recommended for the additional fiber and nutrients they provide.
Fruits and Vegetables
Spinach contains folate, a nutrient found to be lacking in those suffering from depression. Released in a 2005 issue of the "Journal of Psychopharmacology," it was found that people in Hong Kong and Taiwan who ate a folate-rich diet were less likely to suffer from depression and anxiety. Folate, or folic acid, can be found in spinach and dark, leafy green vegetables. Other sources of folate include citrus fruits and peas. Mood-lifting chromium is also found in spinach and mushrooms.
References
- "Association of Western and Traditional Diets With Depression and Anxiety in Women"; American Journal of Psychology; Felice N. Jacka, Ph.D., Julie A. Pasco, Ph.D., Arnstein Mykletun, Ph.D., Lana J. Williams, Ph.D., Allison M. Hodge, Ph.D., Sharleen Linette O'Reilly, Ph.D., Geoffrey C. Nicholson, M.D., Ph.D., Mark A. Kotowicz, M.D, Michael Berk, M.D., Ph.D; January 2010
- University of Maryland Medical Center: Omega-3 Fatty Acids
- National Institutes of Health Office of Dietary Supplements: Dietary Supplement Fact Sheet: Vitamin B12
- Psychology Today: A Mineral for Mental Energy
- "Treatment of depression: time to consider folic acid and vitamin B12"; Journal of Psychopharmacology; Alec Coppen; 2005
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