Use food to change your mood ?

When we are not mindful of what we eat, it is easy to succumb to eating unhealthy junk foods especially in the fast-paced life that we have. In this way, we deprive our bodies of the natural feel-good chemistry that makes us moodier and more unhappy. Are you the best person you can be? We can be if we start to eat a healthy diet.

We all want to be happy and live on the planet of eternal bliss. Yet, we all know that we have different moods throughout the day, and yes,  there is a time when we are chronically gloomy. Some individuals turn to medications but what if we can turn to nature and turn to food to change our moods?

Since centuries ago, we have known that food affects our mood. Eating healthy helps you have enough energy to move around, maintain an ideal weight that translates to better well-being. Eating healthy helps you gain energy, release toxins and improve your mood. We need to be healthy to live longer with your partner or with your soul mate. Lack of vitamins causes a decline in mental well – being leading to stress, anxiety, and depression. Below you’ll find important vitamins and foods that boost your mood.






Fish is rich in omega-3 fatty acids. This nutrient affects the neurotransmitters especially dopamine and serotonin. Thus, keeping us in good mood.  There are also studies that claim that this nutrient can prevent from having depression.  Omega-3 polyunsaturated fatty acids are also found in flaxseed and walnuts.



Eggs are rich in Vitamin D which has a significant role in mental health and depression. The function of this vitamin is that it increases serotonin, a neurotransmitter for mood.  Eggs also contain zinc, and B vitamins, that helps prevent depression. But the source of Vitamin D is, of course, the sun as well as tuna, salmon, beef liver,  and cheese.

Chia seeds

Chia seeds can be sprinkled over a yogurt or mixed with a non-dairy milk as a pudding. Chia Seeds, among the other seeds, dominates in the amount of tryptophan that it contains.  What this nutrient does is that it helps in the synthesis of serotonin and helps improve the mood. Seeds and nuts are generally high in tryptophan  – sesame seeds, Sunflower seeds, flaxseeds, pistachio nuts, cashew nuts, almonds, and hazelnut. 

Dark Leafy Green Vegetables


Dark, leafy green vegetables like spinach, collard greens, turnip greens, mustard greens and romaine lettuce are rich in folate. Just one large plate of these delicious leafy greens will fulfill nearly all of your daily folate needs. Studies show that the body uses folate to create serotonin to boost our mood. 



Drinking black, green or oolong tea may promote a more alert state of mind. The amino acid in these teas which is called theanine may work with caffeine to improve attention and focus. To get the effect, drink 5 to 6 (8-ounce) cups of tea daily.


Dark chocolate



Dark chocolate contains antioxidants that will reduce stress hormone levels including cortisol. Chocolate is a significant source of tryptophan, an amino acid precursor to serotonin, the neurotransmitter of happiness and positive mood. Dark chocolate increases the production of endorphins or the “feel-good” chemicals in the body.

Whole grains

Despite the fact that most people who are on a diet avoid carbohydrate-rich food. Carbohydrates, especially whole grains do not necessarily make you fat. In a study, they found out that people who are placed in a low – carbohydrate diet tend to be more depressed, anxious and angry. Whole grains can help reduce mood swings, anxiety, and depression. Whole grains are naturally rich in carbohydrates and tryptophan, which your body needs to produce serotonin – the “feel-good hormone.”


Carole Payne

Carole Payne, 27 years, life coaching, advice, and tips

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