Our digestive and nervous systems may seem like separate, non-interacting entities. But in reality, our gut health can significantly influence the functioning of our nervous system.
According to Ashley Barrient, a registered dietitian and doctor of naturopathic medicine at Northwestern Memorial Hospital, nurturing a healthy gut and making mood-boosting food choices are key to promoting mental well-being and potentially warding off mental health disorders.
Mood-boosting foods that may help stave off the blues
A 2021 review of studies from seven countries indicated a positive association between fruit and vegetable consumption and mental well-being, as well as physical health, in people aged 15 to 45.
In fact, diets rich in fruits, vegetables, and whole grains, as opposed to diets higher in sugar and fat and lower in vegetables—often referred to as the Western-style diet—were associated with up to a 35% lower risk of depression.
Diets rich in fruits, vegetables, and whole grains were associated with up to a 35% lower risk of depression
Furthermore, a 2017 German study found that out of 14 food groups examined, vegetables were the most effective in improving mood and promoting feelings of happiness, followed by grain products such as bread, pasta, and cereal grains.
Plus, the psychological benefits can be relatively swift. One study involving 100 college students showed that consuming a daily fruit—an apple or banana—instead of a junk food snack—a chocolate muffin or potato chips—led to reduced feelings of fatigue and anxiety after just 10 days.
On the flip side, a long-term study by the Max Planck Institute in Munich, Germany, indicated that excessive meat consumption may not be as favorable, as the breakdown of protein and fat can lead to increased levels of uric acid and cholesterol in the blood.
Elevated protein levels in the body are also thought to be a potential risk factor for depression, especially when dietary fiber, sugars—specifically from fresh fruits and vegetables—and starches make up less than 55% of total daily calories.
Consuming a daily fruit—an apple or banana—instead of a junk food snack—a chocolate muffin or potato chips—led to reduced feelings of fatigue and anxiety after just 10 days
Why might eating greens and fruits make you happier?
Fruits and vegetables are rich sources of B vitamins, particularly folate, which plays a crucial role in the production of neurotransmitters, such as serotonin, dopamine, and epinephrine, that are involved in mood regulation.
They also contain minerals, such as iron, calcium, and magnesium, which all have positive effects on mental health. The abundant antioxidants in fruits and vegetables, such as vitamins C and E and polyphenols, help combat oxidative stress, which can negatively impact mood.
Nutrition and psychology experts are also exploring the connection between mood and the types of bacteria that inhabit our gut. Beneficial bacteria make up a healthy gut microbiome, which influences levels of inflammation in the body, mood, and energy levels.
These bacteria thrive on a diet rich in fiber from fruits and vegetables. As they break down food, they produce byproducts, including serotonin, a neurotransmitter that contributes to feelings of happiness. In fact, about 95% of the body’s serotonin is produced in the digestive tract.
It appears that consuming at least three servings of fruits and vegetables daily may provide the greatest happiness boost, although the exact number and types that are ideal for each person remain uncertain.
An analysis of data from 80,000 UK adults found that happiness levels increased with fruit and vegetable intake up to around seven portions a day.
While eating plenty of fruits and vegetables has been linked to a positive mood, it’s not necessary to go overboard. Even adding an extra serving of fruits or vegetables to your daily diet may provide some emotional uplift.
Research suggests that a healthy mood isn’t about any single nutrient but rather about consuming an adequate intake of a range of vitamins, minerals, and antioxidants. To promote optimal mental well-being, variety is key when it comes to your fruit and vegetable choices.
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