Food and Mood: How Nutrition Affects Mental Well-Being

What we eat is important in fueling our bodies and provides the essential nutrients needed for energy, growth, and repair. However, the importance of nutrition extends beyond just physical health. 

Foods also play an important role in brain function, and they impact our mental health. In this article, you will learn about the connection between food and mood.

The Connection Between Nutrition and Mental Health

Your brain is always at work, managing tasks like your thoughts, movement, breathing, and sensory functions, even when you sleep. To support these activities, it relies on a continuous supply of energy, which comes from the food you eat. 

The quality of this “fuel” is important because the nutrients in your diet directly influence the brain’s structure and function, which can impact mood.¹

Poor nutrition has been found to impact mood in a number of ways, including being linked to a higher risk for depression and a greater chance of developing physical complications that can negatively affect mood.^2,10 Healthier diets have been associated with the opposite effect: a greater sense of physical and mental well-being.¹¹

On the other hand, your mood can dictate the type of food you eat. People may make different dietary choices if they’re feeling stressed or choose so-called “comfort foods”—which are generally high in fat, salt, and sugar—when they’re in low spirits.¹⁰ People also report making healthier food choices when feeling happy.¹¹

Importance of Understanding the Food-Mood Relationship

Since what we eat can influence our mood, we can use this knowledge to help create a diet that allows us to feel better mentally.

Diets rich in vegetables, fruits, whole grains, and seafood, such as the Mediterranean diet, have been shown to significantly reduce the risk of depression compared to typical Western diets, which are laden with processed foods.¹ On the other hand, diets high in refined sugars can lead to more inflammation and oxidative stress. Research has shown that high-sugar diets are associated with mental health issues such as depression.¹

This knowledge can be especially helpful for parents, as teens often face increased stress, mood swings, and anxiety due to hormonal changes, academic pressure, peer pressure, and the challenges of developing their identity. 

Teaching teens the importance of nutrition and its effect on mood sets them up for long-term success. Educating them about how food influences mood equips them with tools to make mindful diet choices. 

The Gut-Brain Connection

The gut-brain connection refers to the communication between the gut’s enteric nervous system (ENS) and the brain, which influences both digestion and mental health. The ENS, often called the “second brain,” sends signals to the brain that can affect mood and emotions.³

This connection helps explain why digestive issues can lead to mood changes and why treatments like antidepressants or cognitive behavioral therapy (CBT) can improve both gut and mental health.³

The Role of the Gut Microbiome

The gut microbiome consists of billions of “good” bacteria that help maintain the gut’s lining, protect against harmful bacteria, and reduce inflammation. These microbes also improve nutrient absorption and influence the production of neurotransmitters like serotonin, which regulates mood.¹

The Impact of Inflammation on Mental Health

Research shows that diets high in inflammatory foods, such as sugary soft drinks and refined grains, lead to a higher risk of depression.⁴ Likewise, diets high in saturated fat seem to increase inflammation. This has been connected to decreased brain health and a greater chance of experiencing mood disorders.¹⁰

On the other hand, the Mediterranean diet, which consists of olive oil, vegetables, fish, and whole grains, can reduce inflammation.¹⁰ This type of diet has also been connected to better mental health outcomes.⁴

Key Nutrients for Mental Health

Certain nutrients have been identified as key to supporting mental health. 

The Substance Abuse and Mental Health Services Administration (SAMHSA) recommends the following mood and brain-supporting micronutrients and minerals:⁵

• Omega 3: This micronutrient can stabilize mood and enhance cognitive function. Omega 3 can be found in fish, chia seeds, walnuts, and olive oil. 
• Vitamin B-12: Vitamin B-12 helps produce serotonin, which also stabilizes mood. Foods rich in this nutrient include liver, shellfish, eggs, and tofu.
• Vitamin B: This vitamin plays a role in creating new brain cells. Good sources of this vitamin include salmon, leafy greens, eggs, beef, chicken, turkey, and yogurt.
• Vitamin C: Vitamin C is essential for cognitive function. It can be found in citrus fruits, peppers, strawberries, and broccoli.
• Vitamin D: Aids in the production of serotonin while having low levels is associated with memory loss. It can be found in salmon, sardines, tuna, and fortified dairy products.
• Vitamin E: This vitamin helps protect against oxidative stress, which damages the cells, causes inflammation, and leads to neurodegenerative conditions. It can be found in sunflower seeds, almonds, peanuts, and plant-based oils.
• Magnesium: This aids in healthy brain development. It is found in seeds, almonds, spinach, and cashews.
• Zinc: This nutrient is needed by the brain to direct cellular activities such as cell growth and proliferation. It can be found in lamb, pumpkin seeds, garbanzo beans, cashews, yogurt, and spinach.
• Potassium: Low levels of this mineral can lead to feelings of anxiety, worry, and restlessness. Foods rich in potassium include avocado, pineapple, tomatoes, potatoes, coconut water, spinach, and melon.

Foods That Can Negatively Impact Mood

Some foods can also negatively affect your mood. These foods may be better consumed in moderation.

Sugar and Processed Foods

Many high-sugar foods, like snacks, sweets, and drinks, are readily available, pre-packaged, and convenient to grab. Examples include sodas, pastries, cereals, fruit juices, ice cream, and cake. 

A 2024 study analyzed data from more than 18,000 adults in the US National Health and Nutrition Examination Survey (NHANES) to investigate the link between dietary sugar intake and depression. After adjusting for various factors, the results revealed that a 100-gram increase in daily sugar intake was associated with a 28% higher likelihood of depression.⁶

Ultra-processed food refers to food products that go through multiple processing steps. These foods typically include additives like preservatives, flavor enhancers, sweeteners, colorings, emulsifiers, and other artificial ingredients. Examples include ham, sausages, ice cream, instant noodles, and frozen ready meals. 

Another study published in 2022 explored the link between ultra-processed food (UPF) consumption and mental health among adults using data from the National Health and Nutrition Examination Survey (2007–2012). Results revealed that higher UPF intake was associated with a greater likelihood of mild depression, increased mentally unhealthy days, and more anxious days per month.⁷

Caffeine and Alcohol

Caffeine offers plenty of benefits, as it can help increase alertness and energy. This is why many people rely on coffee, tea, or energy drinks to stay productive. Moreover, studies suggest that moderate consumption is associated with lower risks of depression and may decrease the likelihood of suicide.⁸

However, it also has its downsides. Excessive intake can lead to negative effects like sleep disturbances, jitters, and digestive discomfort. High doses, particularly in sensitive individuals, may increase rapid heartbeat and restlessness.⁸

A bottle of beer, a glass of wine, or a margarita are popular alcoholic drinks when going on a night out. Moderate alcohol consumption can provide some social and psychological benefits, such as stress relief or relaxation, particularly in social settings. Having a drink in a social environment may reduce feelings of anxiety and improve mood temporarily.

However, these potential benefits are fleeting. Heavy alcohol consumption is linked to an increased risk of depression. Alcohol also has an ingredient called ethanol, which may affect mood. Moreover, alcohol also doesn’t mix well with antidepressants and other medications.⁹

Small Steps Make Big Changes

You don’t need to overhaul your diet overnight. You can start with small, consistent changes, like adding more vegetables to your favorite dishes or choosing yogurt as a dessert. By nourishing your body with mood-boosting foods, you give your brain the premium fuel it needs to thrive.

Observe how different foods affect your mood. When you start noticing the positive effects, you’ll feel more motivated to stick with healthier options.

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Published October 17, 2024.