While food provides energy for the body, it does more than that. Some foods contain substances that work on the neuronal, or brain cell, level. When they are consumed, they work with neurotransmitters, or chemical messengers, in the brain and can lead to a boost in mood.
Omega-3 Foods
Foods containing omega-3 fatty acids, such as fish, fish oil, walnuts, and wheat germ, are all linked to the ability to boost mood according to an article published in 2010 in "Psychosomatic Medicine." Omega-6 fatty acids, such as those in refined vegetable oils like corn, work in competition with the omega 3 fatty acids. Depressed patients were found to have lower blood levels of omega-3 fatty acids than non-depressed individuals. When too many omega-6 fatty acids are consumed in comparison to omega-3 fatty acids, there is increased production of cytokines, which are protein substances that cause inflammation in the body. Inflammation caused by these cytokines is linked to a depressed mood.
Dried-Bonito Broth
Dried-bonito broth is a popular Japanese dish made from dried shavings of smoked tuna. It is flavorful and has been used as a base for soups and sauces in traditional Japanese medicine to fight colds and fatigue. A study published in January 2008 in "Physiology & Behavior" found that dried-bonito broth reduced the severity of depression in sample of individuals with the disorder.
According to the researchers, this effect is caused by the increase in blood flow within the brain and the antioxidant nature of the food. Antioxidants fight free radical damage in the brain caused by reactive oxygen species, which are damaging byproducts of cellular metabolism. People who consumed dried-bonito broth had lower levels of the oxidative stress marker, 8-OHdG, in the urine. Therefore, the researchers suspect that antioxidants protect the brain and help it function properly and making depression less likely as a result.
Caffeine
Caffeinated foods, such as coffee, can also impact mood. A study published in March 2008 in the "Nutrition Bulletin" analyzed 15 years of research studies and found that caffeine boosts mood. Dosage plays an important role in this effect. Consuming 37.5 to 450mg of coffee, which translates to approximately 0.3 to 4 cups of coffee per day, is linked to positive effects on mood. However, evidence shows that consuming more than this dose can negatively impact mood and create anxiety, for example.
References
- "Psychosomatic Medicine"; Stress, Food, and Inflammation: Psychoneuroimmunology and Nutrition at the Cutting Edge; Janice K. Kielcolt-Glaser, Ph.D.; 2010
- "Physiology & Behavior"; Effect of Dried-Bonito Broth Intake on Peripheral Blood Flow, Mood, and Oxidative Stress Marker in Humans; Yoshizu Nozawa et al.; January 2008
- "Nutrition Bulletin"; The Impact of Caffeine on Mood, Cognitive Function, Performance and Hydration: A Review of Benefits and Risks; C.H.S. Ruxton; March 2008
