What is Mood Food?

What you will learn in this article:

1. The Power of Oily Fish

2. Monosaturated Fats For The Mind

3. Whole Grains For Gut-Brain Health

4. Quality Proteins

5. Vegan Omega 3 Sources

6. Fermented Food For Gut-Brain Axis

7. Magnesium-rich Greens

8. Dark Chocolate Delight

9. Bountiful Beans & Lentils

10. Eggs – A Brain Essential

11. Nuts & Seeds – Anti-oxidant & nutrient dense

12. Berries benefit brains

Introduction – Mood Food

As part of Mental Health Awareness Month, I’m excited to explore two key pillars of mental wellness: diet and exercise. In this blog, I’ll reveal my top 12 mood foods for optimal brain health and wellbeing. Meanwhile, in my “Women’s Mental Health Month” blog, I delve into the compelling research that underlies the significant benefits of exercise for mental well-being. Join me as we uncover what is a good mood food? And how specific nutrient in these foods can profoundly impact your mental health. Mood food typically refers to foods that are known to have a positive impact on an individual’s mood. These foods generally contain specific nutrients that can help to boost brain function, enhance mood, and alleviate symptoms of anxiety & depression, and perhaps even foods to prevent dementia. Mood food is not the typical comfort foods we might reach for when feeling low, like sugary cakes & biscuits, milk chocolate, pasta, noodles and bread. Whether you’re looking to sharpen your focus, ease anxiety or depression, foods to prevent dementia, or simply invest in your long-term brain health, the following guide showcases 12 foods, backed by science, that can help enhance your brain health and emotional health.

1. The Power of Oily Fish 🐟

- What to Eat: Wild, line & pole caught salmon, mackerel, anchovies, sardines, herring & trout. Tinned, fresh and frozen are all good.
- Why: Rich in essential omega-3 fatty acids (EPA and DHA) crucial for brain function.
- Study Insight (1) : Omega-3 fatty acids, especially from fish, significantly decrease depressive symptoms.
- Simple Recipe: Baked sal mon with a lemon-herb crust, served with a side of steamed broccoli.

Mood food - Encrusted salmon fillet rich with omega 3 fatty acids & broccoli

Baked salmon with a lemon-herb crust, served with a side of steamed broccoli.

2. Monounsaturated Fats for the Mind 🥑

- What to Eat: Avocado, extra virgin olive oil, pumpkin seeds, sesame seeds, almonds, cashews.
- Why: Increases acetylcholine production (a brain signalling molecule), enhancing memory and learning.
- Study Insight (2) : Higher intake of monounsaturated fats, compared to saturated fats, is linked to better cognitive function.
- Simple Recipe: Avocado salad with cherry tomatoes, mozzarella, basil, and a drizzle of extra virgin olive oil.

Mood Food - Avocado salad with cherry tomatoes, mozzarella, basil, and a drizzle of extra virgin olive oil

Avocado salad with cherry tomatoes, rocket, avocado, olives and a drizzle of extra virgin olive oil

3. Whole Grains for Gut Health 🌾

- What to Eat: Oats, quinoa, buckwheat.
- Why: Fibre feeds beneficial gut bacteria, which in turn supports brain health.
- Study Insight (3) : Whole grains improve gut microbiota diversity, supporting mental health through gut-brain axis (connections)
- Simple Recipe: Overnight oats with chia seeds, almond milk, and topped with fresh blueberries & banana

Mood Food - Overnight oats with chia seeds & topped with blueberries

Overnight oats with chia seeds, almond milk, and topped with fresh blueberries.

4. Quality Proteins 🍖

- What to Eat: Organic lean meats and wild sustainably-caught fish.
- Why: Provides vitamin B12 and iron, crucial for cognitive function.
- Study Insight (4) : Protein intake from animal and legumes sources were associated with higher cognitive function in adults aged 60 years and older
- Simple Recipe: Grilled chicken breast with diced bell peppers.

Grilled chicken breast with diced bell peppers

5. Vegan Omega-3 Sources 🌱

- What to Eat: Chia seeds, flaxseeds, walnuts.
- Why: The role of Alpha Linolenic Acid in these foods for cognition is in the early stages but shows promising evidence of counteracting cognitive decline.
- Study Insight (5) : Plant-based omega-3s improve cognitive performance.
- Simple Recipe: Chia, flaxseed & berry compote with walnut crunch topping.

Mood foods - chia, flax and walnut chia pots

Chia, flaxseed & berry compote with walnut crunch topping

6. Fermented Foods for Gut-Brain Axis 🍲

- What to Eat: Sauerkraut, kimchi, kefir, kombucha, live plain yoghurt.
- Why: Source of beneficial bacteria for gut health and overall health
- Study Insight (6): Fermented foods improve gut health and mood
- Simple Recipe: Sauerkraut or kimchi served with Poke bowls.

Mood food - Kimchi or sauerkraut served with poke bowls

Sauerkraut or kimchi served with Poke bowls

7. Magnesium-Rich Greens 🥬

- - What to Eat: Spinach, Swiss chard, broccoli, kale, Pak choi, Savoy cabbage etc.
  - Why: Magnesium helps combat stress, aids sleep and harmonises nerve signals. Helps preserve the integrity of the blood–brain barrier
  - Study Insight (7): Solid evidence suggests a role of magnesium in taming neuro-inflammation and in slowing some neurodegenerative diseases.
  - Simple Recipe: Butter sautéed garlic Swiss chard and/or spinach.

Mood Food - sautéed garlic, chard & spinach

Butter sautéed garlic Swiss chard and spinach

8. Dark Chocolate Delight 🍫

- - What to Eat: Chocolate with over 85% cacao.
  - Why: High in flavonols that boost brain function.
  - Study Insight (8): Flavonoids in dark chocolate enhance cognitive function
  - Simple Recipe: Dark chocolate, who needs a recipe? Enjoy it just as it is!

Dark chocolate over 85%

9. Bountiful Beans and Lentils 🌿

- - What to Eat: Green beans, edamame beans, chickpeas, kidney beans, lentils, humous, black eyed beans, cannelloni beans, haricot beans, aduki beans etc.
  - Why: Rich in folate, supporting brain detoxification.
  - Study Insight (9) : Folate is crucial for cognitive function
  - Simple Recipe: Lentil soup with carrots, celery, and a touch of thyme.

Mood Food - Lentil soup with carrots, celery and a touch of thyme

Lentil, celery & carrot soup with a touch of thyme

10. Eggs: A Brain Essential 🥚

- - What to Eat: Organic eggs.
  - Why: Provides choline, essential for brain health.
  - Study Insight (10) : Choline from eggs enhances memory and cognition
  - Simple Recipe: Fluffy omelette with feta cheese, lambs lettuce & radish.

Fluffy omelette with feta cheese, lambs lettuce & radish

11. Nuts & Seeds – nutrient dense 🥜

- - What to Eat: Almonds, brazils, macadamias, pistachios, walnuts, hazelnuts, sunflower seeds, pumpkin seeds, chia seeds, flaxseeds, poppy & sesame seeds
  - Why: High in vitamin E, protecting brain cells.
  - Study Insight: vitamin E as a nutritional compound to promote healthy brain ageing and to delay Alzheimer’s-related functional decline
  - Simple Recipe: Mixed nuts (almonds, walnuts, sunflower seeds) with organic oats, dried cranberries & raisins for a healthy snack mix.

Mood Food - Seed, nut & dried fruit bars

Fluffy omelette with feta cheese, lambs lettuce & radish

12. Berries benefit Brains 🍓

- - What to Eat: Blueberries, raspberries, strawberries, blackberries, blackcurrants
  - Why: Berries are rich in antioxidants that protect against cognitive decline.
  - Study Insight (12) : Higher intake of flavonoid antioxidants, particularly from berries, appears to reduce rates of cognitive decline in older adults
  - Simple Recipe: Mixed berry smoothie bowl with vanilla protein powder

Mixed berry smoothie bowl with vanilla protein powde

CONCLUSION

These 12 mood foods provide a range of vitamins, minerals, fibre, antioxidants and phytochemicals that collectively support brain health, enhance cognitive abilities, and contribute to a stable and positive mood.

I love to help people incorporate these foods into their diet. We can all get stuck in a food rut and eat the same food day-after-day. Eating seasonally helps us to maintain variety and costs less. Try to buy these foods as part of your weekly shop and know that when you’re eating them you’re protecting your brain and well-being. Contact me for individual support with a personalised nutritional therapy session.

References