Is there any relationship between food and mood?

 Journal PLOS ONE has published a randomized clinical trial that said that people who followed a Mediterranean diet, which we discussed in a previous article, showed a significant decrease in depression symptoms.


So, can food affect our mood?


Ask yourself now, which food do you like most? Is your mood boosted after eating it? 

The answer is "YES" surely, so let's start talking about the foods that boost and enhance your mood.


We will start with tips on the type of food we need to enhance our mood.


1. Food, which is rich in Omega-3 Fatty acids (found in oily fish) as they play an important role in achieving the optimum function of the brain.

2. Focus on probiotics

They are known for their role in digestion, but recent research shows that gut bacteria have a connection with the brain, which is known as the gut-brain axis,. This means that bacteria send and receive signals to and from the brain. 

You can increase your intake of probiotics by eating: 

  • Yogurt
  • Kefir
  • Buttermilk
  • Sauerkraut
  • Pickled vegetables

*note: do not take probiotic supplements if you are immunocompromised because you can face a serious state of bacteremia or fungemia. Talk to your doctor before starting any course of probiotic supplements.


3. Don't forget the whole grains.

They are an important source of B vitamins and nutrients necessary for brain function.

For example:

Vitamin B1 is involved in turning glucose into energy

Vitamin B5 is needed to produce the neurotransmitter acetylcholine (involved in learning and memory),

Vitamin B12 is involved in the production of neurotransmitters such as serotonin and dopamine, among others, all of which help to regulate mood.

Look for grains in their whole form, such as:

  • Steel-cut oatmeal
  • Quinoa
  • Brown rice
  • Millet
  • Wild rice


4. Enrich your food with vitamin D (known as the sunshine vitamin).

A few years ago, research has suggested that vitamin D may increase serotonin levels, one of the neurotransmitters affecting our mood, and its deficiency may be linked with mood disorders, particularly seasonal affective disorder.

Foods to eat:

  • Cheese
  • Egg yolks
  • Foods that may be fortified with vitamin D (milk, soy milk, and orange juice)





  1. Salmon (source of Omega-3 Fatty acid)
  2. Turkey (rich in tryptophan used for the production of serotonin)
  3. Lentils (good supply of folate and B vitamins)
  4. Eggs One of our favorite mood-boosting foods, eggs are high in protein, Vitamin D, and B12.
  5. Sardines high levels of Vitamin B12, as well as omega-3s, selenium, protein, Vitamin D, and choline.
  6. Avocado has Vitamin B6, fiber, Vitamin E, and Vitamin C.
  7. Bell pepper antioxidant Vitamin C
  8. Fermented foods
  9. Almonds
  10. Chocolate 
  11. Sunflower seeds
  12. Sweet potato


sweet potato

We will talk in the next article about Foods that affect your mood negatively, Stay tuned. 


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