How food affects your mood, what to eat to lift your mood

Mood and mood depend on many factors, external and internal: weather, a bad date or lack of sleep, hormones, levels of physical activity, and even what you ate for breakfast. Even scientific studies show that eating healthy foods can reduce the risk of mental illness such as depression.

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The most important thing is to define a healthy diet for yourself. There are foods that stimulate the expression of emotions. This is due to the fact that food is associated with different systems of the body.

How Does Diet Affect Mental Health?

In 2014, Felice Xhaka, a professor at Deakin University in Australia, worked with colleagues to gather research results from different countries.

According to the professor, almost all Australians do not follow the basic dietary recommendations, especially those related to the consumption of vegetables. This undoubtedly has a huge impact on physical health. But this study shows that diet is just as important for brain function and mental health.


Professor Jack’s team studied MRI scans of approximately 250 elderly Australians. He then analyzed their diet to see if the diet was related to the size of the hippocampus. This part of the brain is believed to be responsible for learning, memory and mood.

It turned out that those whose menu included more fresh vegetables, fruits and fish, the hippocampus was larger compared to those who preferred processed foods and often took food to go.
In addition, eating habits have been linked to the development of depression. Participants who chose healthier diets were less likely to be at risk. “We are increasingly convinced that the stomach is the center of health, including mental health,” says the professor.

Nadezhda Pozharova

Nadezhda Pozharova


In general, eating behavior for us is the first way of interacting with the world, including contact with the mother. And first of all, food in culture is very important, so the connection with the mood is direct. From the point of view of psychology, food plays a huge role in a person’s life, because the relationship with him shows how a person relates to his body.

Food is really very important. With the help of relationships with it, one can identify how a person, in principle, can fill, nourish, give himself resources. This is a fairly broad topic for both discussion and research.

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Who should pay special attention to nutrition?

Nutrition plays a key role in brain function throughout life and becomes even more important with age, say the study authors. According to Professor Jack, a healthy diet is especially important for children and adolescents.


In addition, the way pregnant women eat can affect the mental health of their unborn children. “We studied more than 23,000 cases in Norway and found that children whose mothers ate more unhealthy foods during pregnancy were more prone to unhealthy behaviors in the first years of life,” the study said.

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What foods help lower blood pressure?

Which foods have a positive effect on mood?

As a result of research, Professor Jaka’s team found that the following foods have a positive effect on mood:

  • fruit;
  • vegetables;
  • legumes;
  • whole grains.
  • nuts and seeds?
  • fish and other foods with omega-3 polyunsaturated fatty acids.


According to the professor, the risk of mental illness is reduced by a complete diet rich in plant foods, healthy sources of protein and fat. Since proper nutrition generally provides the body with nutrients and vitamins that are essential for the full functioning of all organs and, in particular, the brain.

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