Emotional Wellness & Healthy Eating

Food can provide pleasure, solace, and even brighten your day. Certain nutrients affect brain chemicals (neurotransmitters) that influence mood. Serotonin, dopamine, and norepinephrine are all neurotransmitters responsible for communication within the brain and body. Nutrients that may influence mood, thus emotional health include: the B-vitamins, folate, omega-3 fatty acids, as well as iron and the amino acid tyrosine. Eating a varied, well-balanced diet, with properly planned meals and snacks may help to ensure a proper balance of the chemicals responsible for mood regulation, thus, emotional wellness.

Complex Carbohydrates: Double Duty for Emotional Health

Complex carbohydrates provide a slow release of glucose to the bloodstream (starchy foods) or energy throughout the day and are fiber-rich and nutritious. Vegetables (including starchy vegetables), whole grains, rice, pasta, cereals, and beans are all examples of foods in this category. They are important for emotional health because they provide a steady source of energy and help increase the level of serotonin in the brain.

Serotonin is the neurotransmitter that helps messages move throughout the nervous system. Elevated levels of serotonin are associated with a better mood, while low levels may be associated with a depressed disposition. Serotonin plays a role in regulating sleep, hunger, energy level as well. Complex carbohydrates, in particular grain-based foods, such as whole wheat pastas, are rich in tryptophan, the amino acid that converts to serotonin in the brain. They are also good sources of the B-vitamins, which help this conversion take place.

Beans, B-vitamins, and the Omega-3 Fatty Acids

Vitamin B6, found in leafy greens, fish, poultry, and whole grains, helps elevate serotonin. Folate deficiency is one of the most common nutrient deficiencies in Americans. In fact, those who have been diagnosed with depression often have low levels of folate in their bloodstreams. Low levels of folate decrease the amount of serotonin in the brain. Green, leafy veggies and beans are both great sources of folate. For instance, a ½-cup of cooked spinach provides 131-micrograms (mcgs) of folate, or 30 percent of the recommended daily value (DV).

Legumes, such as lentils, and peas, and beans, provide plant-based protein as well as loads of B-vitamins. The B-vitamins in these foods affect levels of several mood-related neurotransmitters. Beans are very rich in folate and vitamin B6. A ½ cup of chickpeas (canned, drained) provides 0.6 milligrams (mg) of vitamin B6 (30% of the DV).

Cold-water fish such as tuna, herring, and mackerel are high in B vitamins, such as riboflavin and B12, which help trigger the production of serotonin. They are also rich in the polyunsaturated essential fatty acid known as omega-3. Omega-3 fatty acids in fish offer brain protection and may help trigger the production of serotonin, though exactly how this occurs is still being researched. Nuts, especially walnuts, are also an excellent source of omega-3 fatty acids.

Anti-fatigue Eating for Emotional Health

Tyrosine, an amino acid found in milk, meats, dairy, and nuts, causes your body to release other neurotransmitters, such as dopamine and norepinephrine. These are stimulating substances to the brain and can help perk you up by making you feel more alert and sharpening your thinking.

Beyond being high in complex carbohydrates, foods such as fortified hot wheat cereals are rich in iron. Iron is another common nutrient deficiency. Iron deficiency can, among other things, make you feel sluggish and unable to concentrate. Iron-fortified hot and cold cereals offer complex carbohydrates, but there are many great iron-rich foods, including shellfish, dried fruit, eggs, red meat, dark, leafy green vegetables, beans, and legumes.