It is now well known that there is a connection between our diet and our serenity, and that diet is important for our mood and mental health.
A good number of studies have established a relationship between food and mood, especially with regard to increasing or decreasing the risk of depression. Moreover, the connection between the gastrointestinal system and the brain is strong: the intestine and the brain come from the same embryonic cells and remain connected through the vagus nerve thanks to a bidirectional message system mediated by neurotransmitters (this explains why stress can trigger feelings of anxiety and even intestinal disorders).
One of these neurotransmitters is called serotonin, commonly known as the “happiness molecule.” Only 5% of it is produced in the brain, while the majority is secreted and stored in the intestine. It should therefore not be surprising if states of anxiety, bad mood, up to a real depression, seem to be associated with a condition of intestinal dysbiosis.
So, which foods have the ability to positively influence mood?
Mainly foods rich in tryptophan, an essential amino acid that cannot be synthesised by humans and is typically found in plant and animal proteins. It contributes to the production of serotonin and melatonin (a hormone that helps regulate sleep).
The foods that are the richest sources of tryptophan are:
- whole milk (even semi-skimmed milk is a good source), yoghurt;
- eggs;
- turkey and chicken, and white meat in general;
- oats, including oatmeal products;
- fresh cheese, although in smaller quantities than white meat;
- nuts, seeds, peanuts;
- wholemeal bread and pasta;
- chocolate;
- bananas, but also apples and plums.
It is important to note that vitamins (B6, B9) and minerals (magnesium and zinc) are essential cofactors for the conversion of tryptophan into serotonin.
So, as part of a diet for good mood, green light also for:
- Omega-3 polyunsaturated fatty acids: found in oily fish, walnuts, flax seeds and chia seeds, they are extremely useful for the fluidity of neuronal membranes.
- B vitamins: found in whole grains, legumes and green leafy vegetables.
- Magnesium and zinc: foods that contain both are almonds, cashews, pumpkin and sunflower seeds, legumes, whole grains, spinach and chard. These are essential nutrients for modulating the response to stress.
- Colourful foods: the more colourful the dish, the better the food is for our brain. Studies suggest that compounds in brightly coloured fruits and vegetables such as red peppers, blueberries, broccoli and aubergines can affect inflammation, memory, sleep and mood.
Instead, attention must be paid to:
- foods rich in refined sugars: packaged sweets, savoury snacks, sweetened breakfast cereals, ketchup and sauces with added sugars;
- sugary drinks: fizzy drinks, industrial fruit juices, energy drinks;
- trans fats: found in packaged crisps, crackers, solid margarine, spreads and fried foods.
Excessive consumption of these foods is associated with chronic inflammation, increased risk of depression and anxiety, and low mental energy.
Preparing meals can also promote good mood: taking time to select quality ingredients and prepare dishes that are pleasing to the palate certainly stimulates good mood and creativity.
Regular meals are also essential, helping to maintain stable blood sugar levels and proper hormone production, avoiding sudden drops in energy that can make you more vulnerable to stress and lead to metabolic imbalance. Eating every 3-4 hours in the right way therefore protects against nervousness, loss of concentration and mood swings.
Finally, regular physical activity is also beneficial. In fact, the habit of exercising (even without excessive effort) affects the production of serotonin and endorphins, and helps to combat apathy and depression, keeping the body healthy. Yoga and meditation practices are also excellent ways to raise serotonin levels and promote a sense of overall peace, helping to manage emotions.
Here is an example of a good mood menu:
- Breakfast: oatmeal cooked in milk, or coffee with milk and wholemeal bread spread with a thin layer of ricotta cheese;
- Lunch: tuna salad, or grilled chicken, nuts, seeds, and a slice of wholemeal bread;
- Snack: a banana or yoghurt;
- Dinner: wholemeal pasta topped with homemade pesto made from nuts (e.g. pine nuts, almonds, cashews) and vegetables of your choice, or alternatively a sprinkling of Parmesan cheese on the pasta.
- After dinner: a cup of milk and a square of extra dark chocolate.
(Article by Dr. Giulia Daniotti)
