Food and mood: consume this food to improve your mood

Food and mood: consume this food to improve your mood

Food and Mood, two words that are interconnected to each other. Your mood will affect the food you eat and that food will affect your mood. Often people say that when they are stressed or in a bad mood they will consume an excessive amount of food, or alternatively lose their appetite.1

Why is this the case? Inside the body there are physiological stressors which impact one’s mood.2 There is also the hormone serotonin which functions to regulate one’s appetite and mood.3 Then how does food impact mood? Based on research, it is known that the amount of glucose in the blood can affect someone’s mood.

Let’s see some food that affects one’s mood.

Tea: feel calmer

The tannin content in tea will cause a sense of relaxation. Tannin will affect serotonin and dopamine levels in the brain which produces feelings of calmness and happiness.

Coffee: overcome stress

coffee food and mood
coffee food and mood

Coffee will increase blood flow in the brain and refresh the mind. A study at Harvard said that consuming caffeinated coffee could reduce the risk of depression in women. Coffee contains caffeine which affects the activities of the hypothalamic-pituitary-adrenal (HPA) axis. The HPA axis impacts the body’s ability to manage and overcome stress.4

Chocolate: boos your mood

chocolate- food and mood
chocolate- food and mood

Chocolate can cause endocrine glands to release a hormone which increases the likelihood of happy feelings and behavior. Research by James shows that cocoa contains polyphenols which help to reduce symptoms of depression and plays a role in antioxidant potential.

Beans and nuts; improve your mood

food and mood - nuts
nuts- food and mood

Beans and nuts are great sources of mood-boosting nutrients. Research shows that eating beans and nuts will help balance one’s mood.

Reference:

1 Flaskerud JH, Angeles L. Mood and Food. Issues Ment Health Nurs. 2015;36:307–10.

2 Singh M. Mood , food , and obesity. Front Psychol. 2014;5.

3 Vlaev I, Crockett MJ, Clark L, Müller U, Robbins TW. Serotonin enhances the impact of health information on food choice. Springer. 2017;17:542–53.

4 Halder S, Khaled KL. An Extensive Review on the Relationship between Food and Mood. Int J Sci Res. 2016;5(5):1750–5.


Article by Lulu’ Luthfiya, Department of Nutrition Science, Faculty of Health, University of Darussalam Gontor

Editor: Siti Nur Hayati

English Translator: Trey Spadone

Reviewer: M. Taufiq Affandi, M.Sc.

This article is also available in Bahasa Indonesia.


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