Foods and Your Mood

Your body responds to different types of foods in different ways. Some foods may taste good, but can negatively affect your mood. “Bad” carbohydrates like white breads and pasta and deep-fried treats are examples of foods that later can make you feel bloated and a bit down. Eating a poor diet can negatively impact your mood. And a poor mood can actually damage your immune system, slow down weight loss and lead to tension headaches. Your body uses food to produce different neurotransmitters. These help to send signals from one area of the brain to another. Here are some of the most important neurotransmitters and how healthy foods can support your mood.

Serotonin

There are serotonin receptors through-out the brain, but the majority of serotonin is found, and produced, in the gut. Serotonin influences a number of biological processes, including sleep, digestion, metabolism, memory, appetite and mood. Foods rich in anti-oxidants support serotonin production. Good examples are nuts, pineapple, banana, kiwi, plums, cocoa, and green onion. Make sure that you minimize the sugar content if you are going to consume cocoa. A small amount of a 70% cocoa chocolate bar is OK. Hot chocolate with lots of sugar and marshmallows is not.

Dopamine

Dopamine is known as the feel-good neurotransmitter. When you’re engaged in satisfying activities, your brain releases this feel-good chemical. Anybody who has experienced a “runner’s high” knows the feeling of a dopamine rush. It also plays a role in memory, motor skills and sleep. Research has shown that a diet high in saturated fats reduces dopamine levels. Instead eat foods rich in the amino acid tyrosine, which is used by the body to make dopamine. Foods rich in tyrosine include beans, legumes, nuts, seeds, organic eggs and dairy. Meats should be pasture raised and fish should be wild caught.

GABA

Gamma-aminobutyric acid is most commonly known as GABA. It is an amino acid and neurotransmitter that can help you feel calm and ease anxiety. More recently, it is suspected to play a role in other health conditions like ADHD. While a healthy diet is always important, there aren't specific foods that increase GABA production. Magnesium though, is important for GABA function and helps calm the brain and promote relaxation. Valerian root is known to increase GABA levels. Anti-anxiety supplements will often contain valerian root, GABA, and other herbs that are known to be calming.

Glutamate

Glutamate is the most concentrated amino acid in the brain. And like GABA, it is also a neurotransmitter. It plays a role in many aspects of normal brain function, including learning and memory. But too much of it in the brain can actually cause sleep issues, anxiety, and more. It can be found in a large variety of both plant and animal based foods. Glutamate exists in both free form and bound form. It's is the free form that can be more problematic. It is more commonly found in many ultra-processed and packaged foods. One example is monosodium glutamate. Excess bound glutamate can simply be excreted from the body as waste. Healthy amounts of glutamate can be found in eggs, slow cooked meats, mushrooms, tomatoes, broccoli, and walnuts.

Acetylcholine

Acetylcholine is one of the most abundant and important neurotransmitters. It plays a role in helping you to focus, learn and memorize information. It’s also needed to support muscle contractions and sleep. Your body produces it when it has choline and acetyl coenzyme, which comes from a particular from of glucose. Choline can be found in eggs, poultry and some beans and nuts. The more choline you consume, the easier it is for your body to produce enough acetylcholine.

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