Food and Mood

Evidence suggests that the Mediterranean diet is a great protocol to start if you want to improve your mood and overall health! Studies support that those who follow a Mediterranean diet reported a reduction in depressive symptoms and notable improvements in overall mental health1. 

The Mediterranean diet emphasizes whole, plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Healthy fats, like olive oil, are also a diet staple. The main foods eaten in moderation are red meat and sweets. In addition to mood, the Mediterranean diet has been linked to numerous health benefits, including a reduced risk of heart disease, diabetes, and certain cancers1. It is also known for being delicious and sustainable; consistency is key to long-term success on any diet.

Certain nutrients can also improve mood – but note the best benefit is consuming these nutrients from food over supplements. Food will contain added vitamins, minerals, macronutrients, antioxidants, and more.

• Omega 3’s (Fish Oil): is associated with a slight decrease in depressive symptoms with additional cardiovascular benefits2.
  • Ex. salmon, herring, tuna, sardines, shrimp, seafood
• Fiber: promotes brain regeneration. A high-fiber diet can prevent neurodegeneration in the brain by increasing butyrate in the colon. Butyrate can protect the brain by altering gene expression to promote regeneration3. Polyphenols in plant foods may also reduce the risk of depression by 7-10%4.
  • Ex. fruit, veggies, whole grains, beans, lentils, nuts, seeds
• Magnesium: improved symptoms of depression with a high intake of magnesium food. It may enhance sleep quality in those with sleep problems and/or magnesium deficiency5. 
  • Ex. pumpkin seeds, almonds, cashews, peanuts, soymilk, black beans