Boost Your Mood with Food

Do you always seem to feel tired and irritable? Well, I might have a solution for you. Eating a balanced diet has been scientifically proven to increase someone’s mood. The science behind food and mood comes from neurotransmitters, which are chemical messengers that carry signals to cells throughout the body. These neurotransmitters are constantly working to keep our bodies functionally properly and play a major role in our psychological functions including behavior, emotion, social skills, and overall mental health. Below is a list of 5 neurotransmitters, each one has a description of how they can affect our mood and a list of foods that can boost that neurotransmitter. 

GABA (γ-aminobutyric acid) allows your body to get a nice and relaxing night’s sleep. It decreases mental, physical stress, and muscle tension. In addition, to supporting a balanced blood pressure. Ultimately, allowing you to get the rest you need to take on the next day. Lots of plant and fermented foods contain GABA. 

Foods to eat: fish, eggs, mushrooms, yogurt, tempeh, kimchi, tomatoes, walnuts, soybeans, bananas, spinach, beans, lentils, cocoa, potatoes, and berries


Dopamine impacts your brain’s reward system which is associated with the positive feeling you get after accomplishing a goal. Furthermore, it can increase your motivation, productivity, and focus. Mostly protein foods produce dopamine.

Foods to eat: almonds, cheese, meats, fish, green vegetables, seeds, oatmeal, chocolate, coffee, eggs, lentils. 

Adrenaline (Epinephrine) helps your body fight stress, make decisions, and reduces pain. 

 Foods to eat: chocolate, strawberries, animal proteins, nuts, seeds, grapes, and spicy foods. 

Serotonin helps control your appetite, promotes feelings of satisfaction after eating, increases your feeling of happiness, helps your bowel dispose of the food after eating something toxic, improves sleep, and decreases irritability. Eating foods that contain tryptophan can stimulate serotonin production.  

Foods to eat: salmon, nuts, seeds, turkey, poultry, eggs, tofu, soy, milk, cheese, and pineapple. 

Oxytocin helps you feel loved, trust, and build relationships. Found in a variety of food.

Foods to eat: tuna, brown rice, kale, broccoli, brussels sprouts, peppers, tomatoes, spinach, cheeses, yogurt, eggs, bananas, salmon, nuts, and beans. 

 It is time to boost your mood with food. You can start by adding a variety of different foods to your diet that help promote your neurotransmitters. It is difficult for us to be in a good mood when we are not getting key nutrients, but YOU have the power to kickstart a new healthier life. 

“Never underestimate the power of good food. Eating delicious food can be a life-changing experience”― Shon Mehta, The Timingila

Sources

7 Foods to Boost Serotonin for Improving Mental Health and Mood. Pure Recovery California. (2019, August 25). https://www.purerecoveryca.com/foods-to-boost-serotonin-mental-health-mood/. 

8 endorphin-releasing foods to make every meal happier. BURO. https://www.buro247.sg/lifestyle/health-fitness/8-best-endorphin-releasing-foods-diet.html. 

Barton, R., Winegar, A., Tan, K., & Baker, D. 7 Neurotransmitters Involved in the Brain-Body Connection. Ask The Scientists. https://askthescientists.com/neurotransmitters/. 

Eat to Raise Oxytocin. Inner Connected Wellness. (2020, April 28). https://innerconnectedwellness.com/2020/01/31/eat-to-raise-oxytocin/. 

Falkowski, G. Boost Mood and Motivation Naturally With 6 Dopamine Kick-starters. MS Focus Magazine . https://msfocus.org/Magazine/Magazine-Items/Posted/Boost-mood,-motivation-with-dopamine-kick-starters. 

Henderson, K. (2020, July 20). How to Naturally Increase GABA for Better Sleep: BrainMD. BrainMD Health Blog. https://brainmd.com/blog/how-to-naturally-increase-gaba-for-better-sleep/. 

Improve your mood with healthy food. Thrive. (2018, July 17). https://thrive.kaiserpermanente.org/thrive-together/live-well/improve-your-mood-with-healthy-food.