Foods that Boost Your Mood Naturally Without Medications
Are you feeling down and low? Do you wish to improve your mood naturally without resorting to medications? There are two approaches to improve your mood naturally, namely, supplements and individual nutrients and food-based. The former method involves using supplements and nutrients to adjust specific neurotransmitters that determine mood. The latter involves consuming mood-boosting foods. While both approaches have their merits, food-based mood-boosting is a better and more effective way of naturally enhancing mood.
In this article, we’ll explore some of the best mood-boosting foods available.
The Science of Mood-Boosting Foods Our mood is determined by three primary mood-related neurochemicals, namely dopamine, serotonin, and norepinephrine. Think of them as primary colors that combine in different concentrations to create the mood you experience. Adjusting each specific neurotransmitter to the perfect degree using supplements and nutrients is challenging, and there is a likelihood of side effects. Even pharmaceuticals that focus on serotonin alone to combat depression have failed. Therefore, a better approach is to focus on foods that have been shown to improve mood naturally.
Foods That Boost Mood
- Meat
- Fish
- Dairy
- Fermented food
- Prebiotics
- Coffee
- Blueberries
Meat: The Foundational Mood-Boosting Food
One of the foundational foods for a mood-boosting diet is meat. There is observational evidence that vegans, vegetarians, and other plant-based dieters are more likely to suffer from mood disorders like depression and anxiety. The highest quality studies with the best methodology found a strong association between meat avoidance and mood disorders. Meat contains many nutrients linked to improved mood or shown to improve mood directly.
Carnosine
A popular mood enhancer and stress reliever in many Asian countries is carnosine, a supplement derived from chicken meat called “chicken extract.” Studies show that it can improve mood, reduce anxiety, and ameliorate mental fatigue. Recent studies indicate that direct carnosine supplementation can have a rapid anti-depressant effect on people with clinical depression.
Creatine
This nutrient is only found in animal foods, particularly fish and red meat. Research shows that the more creatine a person eats, the lower their risk of depression. While the causal relationship between creatine and depression is not yet proven, there is mechanistic evidence that depression is characterized by poor energy function in the brain, which creatine can restore.
Zinc
In human trials, zinc supplementation has been shown to reduce anger and improve mood. Zinc is most abundantly found in animal foods, particularly meat and shellfish.
Fish
A Rich Source of Mood-Boosting Nutrients Fish and seafood are another class of animal foods with strong observational and plausible mechanistic evidence for being mood-boosting food. Fish and seafood consumption is almost always linked to improved mood, less anxiety, and reduced depression risk. One piece of evidence for the causality of the relationship is that it’s a U-shaped curve. Both the lowest and highest intakes of fish and omega-3 fatty acids are less protective, while the moderate doses of fish and omega-3 fats are most protective against mood disorders.
DHA
Directly giving DHA to people suffering from mood disorders improves their mood. People who received DHA supplements experienced reduced anger and improved mood scores.
Dairy
A Natural Mood Booster Almost every observational study finds an association between low dairy intake and depression, anxiety, and other negative moods. Among Jordanian college students, low dairy intake predicts the presence of depression and anxiety.
Conclusion
In conclusion, there are many foods that have been shown to improve mood and well-being, from meat and fish to fermented foods and blueberries. While these foods should not replace medical treatment for serious mood disorders, they can be a valuable addition to a healthy diet and lifestyle.
By focusing on whole, nutrient-dense foods that support our gut health and brain function, we can optimize our mood and enjoy life to the fullest. So go ahead and indulge in some delicious meat, fish, yogurt, or blueberries, knowing that you’re doing your body and mind a favor.