Grocery Shopping for a Happier, Healthier, You!

Caroline Kavanagh | September 2, 2024

Having one of those days where everything bothers you? When we think about what makes us happy, our diet isn't usually at the top of the list. But it is possible to turn your day around by focusing-in on the foods that can be powerful mood-boosters.

Let's go grocery shopping! Research into the complex interplay between nutrition and mental health has been gaining momentum in recent years. It is well-established that mood can be influenced by a multifaceted array of factors, encompassing but not limited to stress, environmental stimuli, sleep quality, genetic predisposition, mood disorders and nutritional deficiencies.

As such, isolating the specific impact of diet on mood can be a challenging task. Nevertheless, a compelling body of evidence suggests that certain foods may exert a positive influence on overall brain health and the management of specific mood disorders. Here are some of the top mood-boosting foods to consider adding to your shopping cart.

Fatty Fish and Omega-3s

Omega-3 fatty acids are important fats that your body needs. You can't make them yourself, so you need to get them from your food. Fatty fish like salmon and albacore tuna are great sources of omega-3s.

Two types of omega-3s found in these fish, DHA and EPA, may help reduce depression. They keep your brain cells healthy and help your brain work properly.

Some studies have shown that taking fish oil, which is high in omega-3s, can lower depression symptoms.

Eating salmon a few times a week is a good way to get enough omega-3s. A 3.5-ounce serving of salmon gives you 2,260mg of DHA and EPA.

Get Your Fiber Fix

Plant-based powerhouses like fruits, veggies, whole grains, and beans are loaded with fiber. This slows down sugar absorption, preventing those pesky energy crashes. Win-win for your body and brain.

Magnesium: The Mineral Marvel

This powerhouse mineral supports nerve and muscle function, a steady heartbeat, and combats depression and anxiety. Consider cacao nibs, nuts, bananas, and beans to keep your magnesium levels soaring. Fermented Foods: Probiotic Powerhouses

Sauerkraut, yogurt, kefir, kimchi, miso, tempeh, and kombucha are packed with probiotics, the good bacteria your gut loves.

The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids. During this process, probiotics are created. These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels.

Serotonin is a neurotransmitter that affects many facets of human behavior, such as mood, stress response and appetite. Up to 90% of your body’s serotonin is produced by your gut microbiome, or the collection of healthy bacteria in your gut.

In addition, the gut microbiome plays a role in brain health. Research is beginning to show a connection between healthy gut bacteria and lower rates of depression.

Still, more research is needed to understand how probiotics may regulate mood. Soak Up the Vitamin D Sunlight is the best source, but mushrooms are a great backup plan. This vitamin helps create serotonin, a key mood stabilizer. If you're vegan or vegetarian, you're in luck, since mushrooms are the only non-animal-derived food source with a substantial amount of Vitamin D that's bioavailable. To get the most Vitamin D benefit from mushrooms, expose them to sunlight for a few hours before cooking. Antioxidants to the Rescue Berries, leafy greens, turmeric, salmon, black chia seeds, and (yes!) even a bit of dark chocolate. These antioxidant-rich foods combat inflammation and keep you feeling fantastic.

Folate: The Mood-Boosting B Vitamin Folate helps produce dopamine naturally. Find it in leafy greens, lentils, and juicy cantaloupes. Your brain and taste buds will thank you.

When you're not feeling your best self, your first instinct may be to reach for the pack of cookies. While these may give you some immediate satisfaction, they're unlikely to help your mental health in the long run. Instead, opt for nutrient-rich foods like the ones on this list to give you a happiness boost. Happy shopping and bon appétit!

References

Nehlig, A., & Daval, J. L. (2013). The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. British Journal of Clinical Pharmacology, 75(3), 716–727.

Grosso, G., Pajak, A., Marventano, S., Castellano, S., Galvano, F., Bucolo, C., & Drago, F. (2014). Role of omega-3 fatty acids in treating depressive disorders: A comprehensive meta-analysis of randomized clinical trials. PLoS ONE, 9(5), e96905.

Devore, E. E., Kang, J. H., Breteler, M. M., & Grodstein, F. (2012). Dietary intakes of berries and flavonoids about cognitive decline. Annals of Neurology, 72(1), 135–143.

Bottiglieri, T. (2005). Homocysteine and folate metabolism in depression. Progress in Neuro-Psychopharmacology and Biological Psychiatry, 29(7), 1103–1112.