By Lissane Kafie
As soon as the weather starts getting colder and the days get shorter, it is only normal to get a taste of the winter blues. With finals approaching, it’s equally important for us to take care of our physical and mental health while we get ready for our final projects and exams. You probably already know that eating a diet rich in fruits and vegetables is good for you, but what does it do for your mental health and overall mood?
Although there is no one particular food that has all the feel-good benefits of your dreams, there are a few that come pretty close.
Tryptophan
Tryptophan is an essential amino acid that is involved in the synthesis of serotonin, which is a neurotransmitter involved in the regulation of mood. We need to obtain tryptophan from our diet because our body isn’t able to produce it. Higher doses of tryptophan in the diet, and in turn, higher production of serotonin, has been associated with decreased anxiety, irritability, and depression (Lidseth et al., 2015).
Food sources of tryptophan include turkey, eggs, chicken, fish, and soy products.
Omega-3 fatty acids
Omega-3 fatty acids are known for their anti-inflammatory properties and its heart-healthy benefits. They are also important for the normal functioning of the central nervous system (CNS). The typical Western diet is typically low in omega-3 fatty acids. However, research suggests that a diet higher in omega-3 fatty acids may have a positive effect in improving mood disorders (Larrieu et al., 2018).
Sources include fish like salmon, tuna and sardines, nuts and seeds, as well as flaxseed and sunflower oils.
Polyphenols
Polyphenols are natural compounds found in foods that help fight oxidative stress in the body. They are known for their antioxidant properties that help reduce inflammation in the body and neuroprotective properties involved in normal synaptic transmissions (Gomez-Pinilla et al., 2012). Foods high in polyphenols are natural mood-enhancers.
Food sources include turmeric, green tea, berries, citrus, cocoa, and red wine (in moderation).
Vitamins B6 and B12
B vitamins, specifically vitamin B6 and vitamin B12, act as cofactors for the synthesis of dopamine and serotonin, two neurotransmitters that are known for their role in regulating mood, depression, and anxiety. Deficiencies in B-vitamins have been associated with an increase in homocysteine levels which is a biomarker for inflammation and has been linked with an increased incidence of depression (Young et al., 2019).
Food sources that are rich in vitamin B6 include pork, poultry, bananas, oats, and other fortified cereals.
Foods that are high in vitamin B12 include animal products such as milk, eggs, meat and cheese.
Including more of these foods in your diet will help boost your mood. Don’t forget - exercise, quality sleep, and the healthy foods listed above will help you get through the winter blues and, of course, finals.
Try this Chai-Spiced Oats recipe for a cozy, mood-enhancing breakfast full of antioxidants, vitamin B6 and omega-3 fatty acids.
Chai Spiced Oats
Recipe by Lissane Kafie (@eatbythespoonful on Instagram)
Ingredients:
- ½ cup of oats
- ½ tsp flax seeds
- ½ tsp chia seeds
- ¾ - 1 cup almond milk
- ¼ tsp vanilla extract
- 1 tsp maple syrup
- ¼ tsp ground cinnamon
- ¼ tsp ground ginger
- ¼ tsp nutmeg
- ¼ tsp cardamom
- 1 tsp salt
- Toppings: almond butter, chopped walnuts and almonds, ½ cup blueberries
Procedure:
Add all of your ingredients into a pot and bring to a simmer. Transfer to a bowl and add your favorite toppings. Enjoy!
Sources:
Gomez-Pinilla, F., & Nguyen, T. (2012, May 15). Natural mood foods: The actions of polyphenols against psychiatric and cognitive disorders. Retrieved November 09, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3355196/
Larrieu, T., & Layé, S. (2018, August 6). Food for Mood: Relevance of Nutritional Omega-3 Fatty Acids for Depression and Anxiety. Retrieved November 09, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6087749/
Lindseth, G., Helland, B., & Caspers, J. (2015, April 29). The effects of dietary tryptophan on affective disorders. Retrieved November 09, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4393508/
Young, L., Pipingas, A., White, D., Gauci, S., & Scholey, A. (2019, September 16). A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and 'At-Risk' Individuals. Retrieved November 09, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770181/
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