Feel-good foods can help support your mood and wellbeing
Nuts are good sources of tryptophan, which helps produce the mood-boosting neurotransmitter serotonin. Photo courtesy of Pixabay.
Our bodies are amazing in how they process foods and convert them into all the things our organs and systems need to function properly. Lately, I’ve been on an expedition to learn what foods help support the “feel-good” mechanisms of the brain. I’m especially intrigued, because winter is coming to Minnesota, and I need all the arsenal I can get in boosting my mood through those cold, dark months.
Serotonin is a neurotransmitter that regulates mood and sleep. Tryptophan (an amino acid that helps produce neurotransmitters) appears to be a big part of this process, as do carbohydrates. Furthermore, B vitamins can affect mood and brain function, and magnesium can help with anxiety and sleep regulation. If you’re interested in adding more “feel-good” foods to your diet, here are some places to start.
Tryptophan sources:
Whole milk
Canned tuna
Turkey
Chicken
Oats
Cheese
Nuts and seeds
Bread
Chocolate
Bananas
B vitamins sources:
Leafy greens
Whole grains
Potatoes
Pork
Liver
Kidney beans
Chicken
Wheat germ
Bananas
Peanuts
Eggs
Mushrooms
Watermelon
Grapefruit
Shellfish
Dairy products
Carbohydrates help tryptophan pass the brain-blood barrier so it can be made into serotonin. Simple sugars, fruit juice, soda, alcohol, and highly processed grain products can spike blood glucose and then make us feel sluggish after, but complex carbohydrates like whole grains; beans; fiber-rich fruits like berries, apples and bananas; peas; and vegetables digest differently and may be better options.
Magnesium:
Pumpkin seeds
Chia seeds
Almonds
Spinach
Cashews
Peanuts
Soymilk
Black beans
Edamame
Peanut butter
Potato with skin
Brown rice
Yogurt
Oatmeal
Kidney beans
Banana
Bonus: Green tea. Studies show it can boost mood and cognition. While I love my morning coffee, green tea helps me sustain a more even-keel level of energy in the afternoon, without spiking anxiety like coffee might. I did find that drinking it first thing in the morning upset my stomach, but later in the day, no problems. I’ve gotten away from drinking green tea, but reading about it has inspired me to resume this afternoon habit.
Sources:
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
https://healthyeating.sfgate.com/list-healthy-foods-raise-serotonin-levels-10275.html
https://health.ucsd.edu/news/features/pages/2016-02-26-good-mood-foods-natural-serotonin.aspx
https://www.webmd.com/diet/foods-high-in-tryptophan#1
https://www.nature.com/articles/d41586-019-00398-1
https://www.sleepfoundation.org/magnesium
Note: This does not constitute medical advice. Please talk to your doctor if you have concerns about vitamin or mineral deficiencies or mental health concerns like anxiety, depression or seasonal affective disorder. Also please check with them before starting any supplements. Additionally, consider working with a licensed dietitian (not my area of expertise) if you want to dig into the science of food and health and how it can help you feel better. They can create a customized plan with your specific needs and goals in mind.
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