Good Mood Foods for a Happy New Year
Does food have the power to impact our mood? Researchers believe so…and anecdotally, I agree wholeheartedly.
Recent evidence suggests that a diet rich in fruits and vegetables, adequate protein intake and probiotics can improve happiness and reduce stress.
Increased Vegetable Intake
In 2021, a randomized control trial published in the Journal of the Academy of Nutrition and Dietetics (AND) suggested a diet rich in fruit and vegetables may exert a positive effect on psychological well-being. Oregonian adult men and women with habitually low vegetable intake were recruited to participate in an eight-week study. Subjects were split into two groups and their baseline Subjective Happiness Scale (SHS) scores were established. The control group continued their typical eating pattern, while the intervention group consumed at least two and half cups of vegetables, including a variety of dark-green, red-orange, beans and peas, and starchy vegetables daily.
- An example of two and half cups of vegetables spread over the course of the day would be ½ cup of chickpeas with 1/2 cup of cucumber and tomato vinegar salad at lunch, ½ cup of carrots and hummus for an afternoon snack and 1 cup of roasted carrots, broccoli and sweet potato with dinner.
At the end of the trial, the intervention group had greater mean SHS scores at week eight than at the start. No change in SHS scores were observed in the control group.
The numerous of vegetables are well known. With this study in mind, I encouraged increased vegetable intake by reminding my clients that vegetables are an investment in our future happiness and well-being.
Tryptophan-Containing Foods
You’ve probably heard of the neurotransmitter, Serotonin, before. It’s one of our “feel-good hormones” and it affects a variety of body functions: mood regulation, sleep quality, bowel regularity and sexual desire. If serotonin levels are low, you may experience anxiety, depression and digestive problems, among other symptoms.
Tryptophan is the amino acid from which serotonin is made. Theoretically, we may be able increase serotonin by eating tryptophan-containing foods including, pumpkin seeds, chicken breast, salmon, white beans and whole oats. However, these foods will not boost serotonin alone. You’ll need to eat them in combination with a source of carbohydrates. Scientists are still studying exactly how dietary tryptophan increases serotonin.
- Try boosting serotonin with a snack of pumpkin seeds and unsweetened dried fruit and/or salmon with white beans and roasted Brussels sprouts
Probiotics
Numerous studies show that certain probiotic bacterial strains, specifically from the Lactobacillus and Bifidobacterium family have the potential to influence the central nervous system and alleviate stress and anxiety in stressed adults. One theory suggests that as probiotics improve gut health, the gut-brain axis is positively affected. Another suggests that probiotics containing gamma-aminobutyric acid (or GABA, a neurotransmitter known for producing a calming affect) provide mental health benefits.
But wait, before purchasing a probiotic supplement, try incorporating more fermented foods into your day.
- Have plain Greek yogurt with your breakfast, add sauerkraut to a salad or sauté vegetables in soy sauce.
For more information contact Susan at 803.603.1700 OR SUSANSULLIVANNUTRITION.COM