They say ‘good food always brings a good mood’. That is right. Eating is an activity that can cause pleasurable reactions in the brain leading to the increased production of certain hormones that are associated with happiness and satisfaction.
So it is not just for survival we eat, but sometimes also to be a bit happy! But do you know that certain foods can boost your mood? Yes, that is right. Research shows that certain foods have active compounds that can increase the production of happy hormones in the brain.
This article elaborates on this topic and helps you with a mood booster-7-day diet plan. So dive in and learn everything you need about a mood booster diet!
How Do Mood-boosting Foods Help?
The question of how certain foods boost your mood has baffled many for years. To understand this, you need to understand the concept of the second brain. Yes. What is a second brain? Your gastrointestinal tract is called the second brain because it has certain mechanisms that can affect the way your brain works.
You might already be familiar with the millions of gut microbes in your gastrointestinal tract. These bacteria are known to influence the production of certain chemicals that carry messages from your gut to the brain. These bacteria can influence the passage of the two most common brain chemicals, dopamine, and serotonin. Both dopamine and serotonin are neurotransmitters related to temporary feelings of pleasure and happiness.
And now if you consume food that can promote the growth of a good microbiome, this positively affects your production of these neurotransmitters. But when the food that you eat harms the microbiome in your gut, it can reflect on the production of these brain chemicals causing you to be moody and gloomy.
To understand these concepts better you will be given a list of foods that are mood boosters and a brief description of how they help to improve your focus and mood in the following sections.
Foods That Are Mood Boosters
Here is a list of healthy foods that are known as mood boosters.
- Bananas- Maybe the simplest one on the list of foods that boost your mood might be bananas. One reason why bananas are mood boosters is because it is abundant in vitamin B6 which can help your brain to create more dopamine and serotonin.
- Oily Fish- Fishes like salmon, sardines, and mackerels are often suggested as mood boosters because of their high levels of omega-3 fatty acids. There is much research that suggests that omega-3s can support healthy brain function. According to a study published by NIH, the role of omega-3 fatty acids in treating conditions like depression is well-supported and it is a field of ongoing research.
- Dark Chocolate- Research shows that dark chocolate contains certain active compounds such as caffeine, theobromine, and N-acylethanolamine that have been shown to improve mood similar to cannabinoids. Also, the flavonoids in dark chocolate can increase blood flow to the brain and support overall brain health.
- Berries- All sorts of berries, be it strawberries, blueberries or blackberries can improve mood effectively. As they are abundant with antioxidants, they can reduce oxidative stress and contribute to healthy brain functions.
- Oats- Another mood-boosting food is oats which can also provide you with stable blood sugar levels. Oats also slow down the absorption of carbohydrates in your bloodstream which can also help you have improved energy levels.
- Fermented foods- Some fermented foods such as yogurt, kimchi, kombucha, etc are good sources of mood-uplifting nutrients. These food items can support the growth of good bacteria in your gut which has a direct link to the production of certain neurotransmitters such as serotonin that can uplift your mood.
Mood Booster – 7-day Diet Plan
Here is a sample diet plan that can uplift your mood.
Day 1
- Breakfast- Greek yogurt with granola
- Lunch-Chicken breast grilled with mixed vegetable salad
- Dinner-Baked salmon with steamed broccoli
Day 2
- Breakfast- One cup of smoothie made using frozen berries, Greek yogurt and spinach
- Lunch-Whole wheat pita stuffed with hummus, vegetables and salads
- Snack- A piece of dark chocolate and a few nuts
- Dinner-Vegetable stir-fry and black beans served along with brown rice.
Day 3
- Breakfast- A plate of vegetable omelet with half a cup of avocado
- Lunch- One bowl of sushi with cooked tofu
- Snacks- a cup of mixed nuts
- Dinner-Turkey breast grilled with green beans and baked sweet potatoes.
Day 4
- Breakfast- Avocado toast and a poached egg on top
- Lunch-Lentil salad in one bowl with two thin slices of Halloumi
- Snacks- A bowl of prunes and a piece of dark chocolate
- Dinner-Cucumber pomegranate salad in one bowl with one roasted eggplant and Miso tahini sauce
Day 5
- Breakfast- A bowl of oatmeal with fresh berries and honey
- Lunch- Whole wheat bread with Tuna and a side of carrot sticks
- Dinner-Whole wheat pizza with a side of mixed greens and vegetables
Day 6
- Breakfast- ½ cup of healthy granola, ½ cup of yogurt, and ¼ cup of blueberries with a glass of green tea
- Lunch- One bowl of tofu Teriyaki
- Snacks- Protein balls (2)
- Dinner- ½ cup of quinoa with green vege curry and chamomile tea
Day 7
- Breakfast-Scramble eggs with mushrooms and spinach
- Lunch-4 cups of stir-fried vegetables with lettuce
- Snacks- Greek yogurt tub
- Dinner-Vegetarian patty, mixed salads, burger bun, and cheddar cheese
Conclusion
Food can uplift your mood but certain foods can do it more effectively. This is because the nutrients in these foods can regulate the mechanisms associated with brain functions. Research shows that the gastrointestinal tract is known as the ‘second brain’ because the presence of certain bacteria here can affect how the brain functions.
The increase in good bacteria through certain foods can affect the production of neurotransmitters like dopamine and serotonin which are related to mood enhancement. Some of the foods that can uplift the mood include fatty fish, fermented foods, dark chocolates, bananas, berries, oats, etc. So including these food items in your daily diet can help you lower stress levels and improve your overall mood.
FAQs
Having a diet enriched with a lot of vegetables and fruits and less sugar can be best for mood improvement.
Foods such as fatty fish, bananas, oats, berries, dark chocolate etc can increase mood.
You can boost your mood by eating well, staying active, connecting with others, etc.
People with existing medical conditions need to consult their doctor before taking mood booster diets. Pregnant and breastfeeding women should also be cautious.
If you experience adverse reactions such as gastrointestinal discomfort, fatigue, pain, etc discontinue the diet plan.
