Seven Foods That Improve Your Mood, From Beans to Dark Chocolate
It’s time for the fava bean to shine. Also known as broad beans, they’re the latest food to earn the title of “mood booster”: These beans are said to contain chemicals linked to lasting improvements in mood and emotions in those who consume them.
While the best thing you can do for your mood (and your health) is to eat a varied, nutrient-dense diet, there are some additions you can make that have been shown to affect brain chemicals linked to feelings of happiness. I spoke with Bahee Van de Bor, registered dietitian, and Federica Amati, chief nutritionist at ZOE, the science and nutrition company, about the most popular dietary mood boosters.
Beans
Fava beans are high in protein, fiber, and iron, all of which are great for our health. However, this legume is particularly notable for the fact that it is rich in levodopa, or L-dopa, which, according to botanist Nadia Mohd-Radzman the Guardianis used in the clinical treatment of people with Parkinson’s disease.
“The key point is that L-dopa has been shown to be very effective in treating anhedonia, which is basically the inability to feel or experience pleasure,” she told them. “And that’s why I think the bean is important.”
Van de Bor agrees, explaining that L-dopa is “a compound that the body uses to produce dopamine. Dopamine is a neurotransmitter involved in pleasure and reward pathways in the brain, and adequate levels are important for maintaining a positive mood and motivation.”
She adds that they are a good source of folate, “which plays a crucial role in brain function and the production of neurotransmitters that regulate mood, such as serotonin and dopamine. Low folate levels have been linked to an increased risk of depression (especially in older adults).
“Together, these nutrients suggest that including fava beans in the diet could potentially promote mental well-being and help manage mood.”
Oily fish
Omega-3s are essential for brain health, function, and mood, but humans can only produce very small amounts of them themselves. Supplementing through diet is essential, and oily fish (such as herring, trout, mackerel, and sardines) are the richest nutritional source of long-chain omega-3 fatty acids, which appear to reduce age-related brain and memory loss.
“Oily fish is a fantastic food to consider for mood enhancement,” says Van de Bor. “Not only is it rich in protein, B vitamins, selenium, and zinc, but it’s also one of the best sources of DHA, a type of long-chain fatty acid (docosahexaenoic acid, or DHA, is a type of omega-3 fatty acid). Aside from algae, no other food provides as much DHA. Some studies suggest that omega-3 fatty acids, which are abundant in oily fish, may help reduce symptoms of low mood in adults.”
Amati adds that “although evidence of their ability to improve mood is lacking, some studies suggest that omega-3s may have a small positive influence on symptoms of depression and brain health.”
Colorful berries
Berries are a particularly rich source (sorry) of polyphenols, beneficial plant compounds that have a number of health benefits, including potentially reducing the risk of depressive symptoms. Not only are they rich in polyphenols, but, as Amati explains, they’re also high in fiber, “both of which help nourish your gut microbiome and strengthen that really positive gut-brain axis.”
Nuts
“Nuts and nut butters also contain certain amino acids that are associated with improved mood,” Amati adds. Walnuts in particular are another source of long-chain omega-3 fatty acids. “These healthy fats are essential for brain health and function because they help build cell membranes and promote the growth of new neurons. They also have anti-inflammatory properties, which may be beneficial for mood regulation,” Van de Bor says.
Walnuts are also rich in antioxidants, vitamin E, and the aforementioned polyphenols. “These compounds help protect the brain from oxidative stress and inflammation, which is important for maintaining a positive mood and good cognitive function,” Van de Bor adds.
Green leafy vegetables
Leafy greens like spinach and kale are what Van de Bor calls “nutritional powerhouses.” Like beans, they’re rich in folate and iron, both of which can have mood-boosting properties.
“Folic acid is essential for brain function and the production of mood-regulating neurotransmitters such as serotonin and dopamine. Folic acid deficiency may be linked to depression and other mood disorders. Leafy green vegetables are also an excellent source of iron. Insufficient iron intake can lead to anemia, a condition characterized by fatigue, weakness, and sometimes mood swings due to reduced oxygen supply to the brain and other organs.”
Eggs
There’s a lot of talk about the importance of vitamin D, with low levels being associated with increased symptoms of depression and anxiety. While sunlight is the best source of vitamin D, you can also get it (in smaller amounts) through your diet. And eggs, especially the yolk, are your best dietary source.
They are also good sources of choline and vitamin B12 which can help regulate mood.
“Bad mood is often linked to a lack of vitamin B12 in the diet. And while we produce vitamin B12 in the gut, eggs are an inexhaustible source of nutrients, including vitamin B12,” says Amati. Van de Bor adds that “one of the key nutrients in eggs is choline, which plays a vital role in brain health by promoting the production of acetylcholine, a neurotransmitter involved in regulating mood and memory.”
Dark chocolate
Like berries, dark chocolate is a great source of polyphenols, particularly compounds called flavonoids, which, as Amati explains, “stimulate the release of endorphins and can contribute to mental well-being.”
“Dark chocolate also contains compounds like phenylethylamine (PEA), which the body converts into serotonin, a neurotransmitter that promotes feelings of happiness and well-being,” Van de Bor adds.
And of course, dark chocolate is especially tasty. “It’s a feel-good food,” says Van de Bor. “Eating foods you enjoy can stimulate the release of endorphins, the body’s natural feel-good chemicals. So indulging in a square or two of good-quality dark chocolate can be a delicious way to promote mental well-being and enjoy a tasty treat. It’s also rich in flavonoids, a type of antioxidant known for its positive effects on brain health. These compounds can improve blood flow to the brain, improve cognitive function, and reduce inflammation, which can contribute to a better mood.”
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