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We've all eaten chocolate to pick us up when we're feeling low or felt a bit irritable after eating too much junk food. So what we eat must affect our mood, right?
Given that your brain works around the clock to keep your body running smoothly, it makes sense to fuel it with the right nutrients (you could even say... Human Fuel, couldn’t you?). Diets high in refined sugars and artificial additives may not support optimal brain function, while a balanced, varied diet rich in vitamins, minerals, and whole foods can help you feel and perform your best.
What we eat and how we feel are more connected than many people realise. And it makes sense—everything we consume has the potential to affect us beyond just filling us up.
In fact, food can influence the release of chemicals like endorphins, serotonin, and dopamine, all of which play important roles in how we feel day to day.
Endorphins are released in times of pain, stress, and anxiety, to ease symptoms and boost pleasure[1]. They are also responsible for states of pleasure such as being in love and the feeling better known as the ‘runners high’, (it's why you might get that 'second wind' when exercising). We create endorphins naturally in our body, and more are released when we eat particular foods[2]. For example, eating dark chocolate releases endorphins, serotonin, and dopamine, the body’s natural anti-depressants.
One interesting food to look at is chilies. The capsaicin in chilies, which makes them hot, causes the brain to think we’re actually in pain and thus releases more mood-boosting endorphins. [3].
Therefore, particular foods that cause our body to release endorphins can cause mood-boosting effects. So there is some truth behind the idea that chocolate can boost your mood—though the effects may be short-lived[4].
Another is serotonin which helps to regulate moods, amongst other important roles. It’s created from the amino acid tryptophan, which we get from our diet. Although we can’t get serotonin directly from food, we can get the amino acid needed, most commonly from nuts, cheese, red meat, and other protein-rich foods.
Most of the serotonin is released from the nervous system of the intestines and travels to the brain. It’s been shown that a healthy gut microbiome, the ‘good’ bacteria that live in our intestines, is linked to the increased production of serotonin[5]. So make sure to have a good intake of soluble fiber from foods like oats, beans, lentils, and fruit.
Now to dopamine. Dopamine has several roles, including being involved in our emotional responses. Our body uses the amino acid tyrosine to create the hormone.
One interesting ingredient to consider is curcumin, which is the active ingredient in turmeric, which has been found to increase levels of dopamine and has anti-oxidative and anti-inflammatory qualities that help with diabetes [6].
Incidentally, curcumin can be found inside Huel Complete Protein.
The glycemic index (GI) is the assortment of carbohydrates in foods and the speed at which they are digested, absorbed, and metabolized. The glycemic load is the percentage of the diet that contains refined carbohydrates and sugars. Therefore, if we consume meals that contain more low GI foods, such as oats, brown rice, and wholegrain pasta, compared to high GI foods, are great for sustained energy and better psychological well-being (a.k.a. mood)[7]. They’re digested slowly which helps to maintain concentration levels and can even improve cognitive thinking[8].
It’s common to crave high-sugar foods when you’re feeling low. While they may offer a quick energy boost, high-GI foods can also lead to energy dips that impact mood and focus.
Make sure you're getting enough nutrients
There are several essential nutrients, vitamins, and minerals we need to stay healthy, and some of these have an important role in brain function.
Magnesium plays a small role in brain health, although the main job is energy regulation and muscle and nerve function. It’s thought to help with stress and anxiety by increasing levels of some other neurotransmitters[9]. You can top up your magnesium levels by eating foods such as kale, spinach, and seeds.
Choline also plays a role in brain health. Foods rich in choline are typically eggs, salmon, and beef.
Chromium is another key mineral which is involved in the production of serotonin. Broccoli and potatoes are high in chromium, along with wholegrain foods such as brown rice and oats.
Omega-3s are essential fats that we need in our diet, and a good intake of certain omega-3 fatty acids may also help reduce anxiety and stress[10]. Great sources of omega-3 include oily fish, marine algae, flaxseed, chia seeds, and walnuts.
We’re used to hearing ‘eight glasses a day’, but staying hydrated is important for our body and mood.
Keeping regularly topped up with fluids helps with concentration. Water is especially great as it helps to deliver nutrients to the brain, aiding memory retention, focus, and our mood[11].
If you've read all that and think you might need a hand getting all that mood-boosting goodness into your diet, Huel is here to help. Huel contains all 26 essential vitamins and minerals, including choline, with low-GI carbs, essential omega-3s, plant-based protein, and low sugar. Ideal for when you want convenient, balanced nutrition that supports both physical and mental wellbeing.
Creating healthy habits is one way to effectively boost your mood. When you get into a healthy routine with your diet, you're ensuring that you consume the best-quality foods and supporting your psychological wellbeing at the same time.
PubMed. Biochemistry, Endorphin. 2020. Available from: https://www.ncbi.nlm.nih.gov/books/NBK470306/#_article-21114_s3_
PubMed. The effects of nutrients on mood. 1999. Available from: https://www.ncbi.nlm.nih.gov/pubmed/10610080
PubMed. Acute Effects of Capsaicin on Proopioimelanocortin mRNA Levels. 2012. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3372568/
PubMed. Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis. Available from: 2006. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4393509/
PubMed. Immediate effects of chocolate on experimentally induced mood states. 2007. Available from: https://www.ncbi.nlm.nih.gov/pubmed/17597253
PubMed. Curcumin modulates dopaminergic receptor, CREB, and phospholipase c gene expression in the cerebral cortex. 2010. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2890658/
Bmj. Food and mood: how do diet and nutrition affect mental wellbeing. 2020. Available from:https://www.bmj.com/content/369/bmj.m2382.short/
PubMed. The Influence of Glycemic Index on Cognitive Functioning: A Systematic Review of the Evidence. 2014. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951795/
PubMed. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress. 2017. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/
PubMed. Food for Mood: Relevance of Nutritional Omega-3 Fatty Acids for Depression and Anxiety. 2018. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6087749/
PubMed. Water, Hydration and Health. 2011. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
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