What You Eat Can Change Your Mood

Food can be used as medicine, and what you put into your body can influence how you view the world. Eating healthy can keep you more positive and clear-headed. While foods loaded with sugar and white flour can make you feel tired and foggy.

Over time, eating foods without a lot of nutrients can lead to nutritional deficiencies. Nutrients essential to a healthy mood include:

  • Folate
  • Iron
  • Long-chain omega-3 fatty acids (EPA and DHA)
  • Magnesium
  • Potassium
  • Selenium
  • Thiamine
  • Vitamin A
  • Vitamin B6
  • Vitamin B12
  • Vitamin C
  • Zinc

Foods to consume to help with mood:

Fruits, vegetables along with, fats and protein.
Studies show that adults who ate nuts, specifically walnuts, were more likely to have higher levels of optimism, energy, hope, concentration, and a greater interest in activities.

Some examples of this include:

Brazil nuts, walnuts, all fruit, oysters, albacore tuna, clams, sardines, pork tenderloin, crab, saltwater and freshwater fish, lean pork chops, chicken, lean lamb, sunflower seeds,, brown rice, oatmeal, soynuts, eggs, low-fat cottage cheese, tofu, pinto beans, and low-fat yogurt.

Foods to limit:


Foods that have lots of sugar or white flour.

Some examples of this include:

Flour-based foods such as bread, crackers and baked goods.
Sugar-sweetened beverages and snacks, such as soda and cookies.

But remember, balance is everything. You can indulge every now and then! And know that if you have specific mood disorders such as depression, bipolar, etc., do not rely on food for help. See your doctor and follow their guidelines.

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