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Food and Mood
Food can affect our mood! Choosing the right foods can have a positive effect on how we
feel. There are at least 6 chemicals in food that can influence our mood:
• Tryptophan- best sources: poultry, warm milk, fish, lamb
o Tryptophan is an essential amino acid (protein building block) that produces
serotonin and melatonin. Inadequate serotonin can cause depression,
anxiety and insomnia
• Serotonin- best sources: avocados, bananas, plums, dates, eggplant, papaya,
passion fruit, pineapple, plantains, tomatoes, walnuts
o Serotonin regulates mood, sleep, anxiety and helps to relieve depression
• Melatonin- best sources: oatmeal, sweet corn, rice, ginger, tomatoes, bananas,
barley
o At night, serotonin is converted into melatonin promoting sleepiness
• Dopamine & Norepinephrine- best sources: high protein foods- meat, fish, yogurt
o These chemicals enhance attention, motivation, alertness, concentration,
fine muscle coordination, so it is important to consume protein foods
throughout the day.
• Acetylcholine- best source: eggs
o Acetylcholine is a brain chemical involved in concentration, focus, muscle
coordination and memory
Other nutrients and considerations with regards to food and mood:
• Omega 3 fatty acids are present in salmon, tuna, trout, canola oil, walnuts and
flaxseed may play a role in the prevention and management of depression.
• Folic acid is present in fortified breads and cereals, liver, spinach, asparagus,
Brussels sprouts, fruits and dark green leafy vegetables. Low folic acid less have
been associated with depression, fatigue and difficulty concentrating
• Vitamin D- the best source is sunlight, however, salmon, tuna, milk, and vitamin D
fortified products. A vitamin D supplement may be necessary due to the limited
foods that contain the vitamin. Adequate levels of vitamin D may help prevent
Seasonal Affective Disorder (SAD) which increases during the colder, darker
months of the year.
• Alcohol- can disrupt the sleep cycle which can affect mood
• Caffeine- acts as a stimulant, however, should be avoided in the evening to prevent
interaction with sleep
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Food and Mood
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Exercise- can reduce symptoms of anxiety and depression and improve feelings of
well being
Food additives and preservatives- sodium benzoate and several food coloring
agents have been shown to increase hyperactivity in children.
SUMMARY:
1. Consume an excellent source of tryptophan daily, especially in the evening
for a good night’s sleep.
2. Consume complex carbohydrates (whole grains, etc.) which stimulate the
production of serotonin by increasing the blood levels of tryptophan.
3. Consume a high protein food source with each meal to increase alertness and
concentration during the day.
4. Eat protein along with complex carbohydrates during the day to preserve
your serotonin and maintain blood sugar levels.
5. Consume a good source of melatonin in the evening to aid in a good night’s
sleep.
6. Consume a good source of omega 3 fatty acids daily.
7. Ensure adequate vitamin D intake; your physician may want to check your
blood levels.
8. Engage in regular exercise.
9. Drink caffeine containing beverages and alcohol in moderation.
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