Mood - Does the content of our dish ultimately affect our mood?

It is known that a balanced diet affects our overall health. But it seems, based on research, that the type of food we eat affects our psychological and spiritual state, and ultimately how we feel can be a result of what we eat.

More specifically, carbohydrates increase serotonin, which is responsible for the feeling of calmness and contentment. Serotonin is a neurotransmitter that generally increases our mood and its production can be regulated through diet by making simple food combinations. A precursor component of serotonin is the amino acid tryptophan. The concentration of this in the brain increases with the presence of carbohydrate foods in the meal and is enhanced by vitamin C.

Protein-rich foods increase tyrosine, dopamine, and norepinephrine, which help increase alertness and alertness. Also, enough good fats, such as omega-3 fatty acids, take part and regulate many of the brain's functions, so that they also contribute to good mental health.

Poor diet or lack of variety of food can lead to depression. Although nutrient deficiencies are rare, it is important to note that they have several consequences on our mood. Thiamine (vitamin B1), found in seeds, vegetables, whole grains, and fortified cereals, is essential for energy metabolism. Vitamin B1 deficiency results in weakness, irritability, and depression. Also, folic acid, which is present in green leafy vegetables and fortified cereals, is involved in the metabolism of signal amino acids, and allows the nerves to function normally. Folic acid deficiency can lead to depression, apathy, easy fatigue, and impaired concentration.

While what's on our plate clearly has an effect on our mood, when we eat is also important. Many times the feeling that we don't have strength and energy during our day can be due to a bad distribution of meals during the day. For example, eating habits such as skipping a meal can lead to mood swings as a result of fluctuations in blood glucose levels. Restrictive diets often lead to more emotional outbursts, decreased concentration, increased stress, and a general decline in health. Depression has been shown to occur more in people who do not follow a proper diet and often exclude food groups from their diet.

Scientific research in this field continues, but most evidence supports that a healthy diet protects, in addition to physical, our mental health. Below are some changes you should make to your diet

• Eat small frequent meals. Breakfast is the main meal, don't skip it. Research shows that breakfast (in addition to weight regulation) contributes to better mental performance, improved memory and a calmer mood.
• Eat a variety of foods
• Choose foods that are rich in complex carbohydrates (fruits, vegetables, legumes, whole grains) and avoid refined sugar-rich foods and drinks
• Include omega-3 fatty acids in your diet. These are found in plant-based foods e.g. flaxseed oil, soybeans, walnuts and their oils, and canola oil, also found in green vegetables, such as salad greens, spinach, kale, and Brussels sprouts. As well as oily fish and seafood.
• Hydrate your body
• Maintain a healthy body weight
• Make exercise a part of your life

The next time you eat, at your next meal, notice how you feel afterward. You may notice that you are in a better mood and have more energy after a healthy meal. Don't forget to eat a variety of foods and spread your meals throughout the day (mainly meals and snacks).

Phaedra Dagoglou

Dietitian Nutritionist, Msc

Food Science and Technology / Food Safety