From helping us push watts to celebrating a birthday, food does so much for us, it even affects
our mood. For better or worse, food can help us feel happier or put us in a royal slump. If
you’re in the market for a happier outlook, look no further than your kitchen.

How food affects your mood

Food influences mood in three ways:

1. It improves brain health and function
   Certain nutrients such as omega-3 fatty acids, zinc, magnesium and other nutritional gems
   found in produce have been found to promote expression of a protein in the brain called Brain
   Derived Neurotropic Factor (BDNF). BDNF allows your brain to form new connections and
   pathways. A healthy brain is able to make new connections easily. Eating foods rich in the
   above nutrients increase BDNF and voila, better brain function. Therefore, what you eat can
   literally help rewire your brain and grow new neurons.

2. It Modifies systemic inflammation
Phytonutrients, often thought of as antioxidants, are plant-based compounds that play a role in
cell signaling which influence genetic expression and control inflammation. Exercise causes
inflammation so athletes usually have more inflammation to deal with on top of what’s
generated by daily living activities. By eating brightly colored fruits and veggies you reduce
inflammation, which can boost your mood.

3. It impacts your gut microbiome
Gut microbiome is a hot topic right now and buzz word aside, it deserves some attention.
Certain types of fiber are known as prebiotics, which feed the friendly bacteria in your gut. This
helps your gut bacteria produce multiple goodies, such as short-chain fatty acids that lead to a
healthier digestive system as well as serotonin, a feel-good neurotransmitter. Basically fiber can
directly feed our little friends that pump out good vibes and make their home (your digestive
system) a happier place for them to thrive.

Get enough of the goods

A lack of certain nutrients can tank your mood too. Vegetarians and vegans may be at higher
risk of depressive symptoms due to lower levels of B vitamins in their diet. Make sure to get
blood levels checked periodically to make sure you’re not below ideal ranges.

Good Mood Foods

Based on over 200 studies, food groups were ranked by their ability to boost mood. From most
to least mood boosting food groups they are: vegetables, organ meats, fruits, seafood, legumes,
meats, grains, nuts and seeds and dairy.
Okay, if you want to know the absolute top foods to boost your mood and mental health,
you’re going to have to get adventurous. I’m fresh out of whelk, smelt, wolffish, and Emu. Let’s
focus on the more…common and accessible foods.
The following veggies have a nutrient profile to help your mood due to their antioxidants and
levels of folate, magnesium, potassium, and vitamin C: watercress, spinach, mustard, turnip or
beet greens, red/green/romaine lettuce, swiss chard, fresh herbs (cilantro, basil, and parley),
bell peppers, kale or collards, pumpkin, cauliflower, red cabbage, broccoli, brussels sprouts and
butternut squash. Top fruits include pummelo, papaya, strawberry and lemon.

Seafood is the highest ranked animal foods (besides organ meats) to boost your mood. It’s
likely due to the high value micronutrients: iron, B vitamins, zinc, selenium and omega-3 fatty
acids. Top ranked foods in descending order include: oysters, clams, mussels, octopus, crab,
tuna lobster, trout, salmon, herring, and snapper.

Food strategies to improve your mood

 -Eat mostly whole, real foods rather than highly processed ones
- Increase your intake of fresh fruits and veggies, smoothies make a great pre-workout
snack, they’re rich in antioxidants
 -Eat enough fiber and include whole grains and legumes/beans, they feed the good
bacteria
 -Include probiotic-rich foods such as yogurt and kimchi to replenish good bacteria in your
gut
 -Eat the rainbow, try to eat some of each type of produce: red, orange, yellow, green,
blue/purple, white/brown
 -Enjoy seafood twice a week, see list above

About Dr. A’nna

Dr. A’nna Roby is on a mission to help athletes better understand their bodies and how to fuel them. She’s the only combined PhD/Registered Dietitian in the world with all Ivy League degrees who specializes in sports performance nutrition. She works with athletes, scientists, and innovators to progress the field of exercise science and help athletes feel happy and confident with their nutrition so they can achieve what they never thought was possible.