Some findings on foods and its connections with mood.
Food fuels our physical bodies by providing the nutrients and energy necessary to properly function, but it can also, but it can affect us mentally and emotionally. Comfort food, which varies from person to person but is a near-universal concept, can evoke pleasant feelings and memories, especially when we're feeling down. Beyond the psychological effects of food, nutrients in the diet can play roles in impacting our mood through various mechanisms. In an added complexity, our brains and feelings can be influenced by trillions of microbes living in our digestive tracts — collectively known as the gut microbiome. Though our moods and feelings are highly dependent on the external things we are experiencing, these intricate systems can be affected from within. Let's explore the connection between what we eat and how we feel.
Nutrition's Impact on Mood
Our favorite treats can inspire an instant happiness boost through psychological means. Our overall diet plays a role in influencing mood and mental state via physiological methods. Studies investigating the relationship between diet and mental state have found promising connections. The Mediterranean diet has long been hailed as one of the best diets, and for good reason. The Mediterranean diet has been linked to a broad range of health benefits, like lowering the risk of cardiovascular disease, supporting a healthy body weight, and healthy cognitive aging.
- It emphasizes a variety of vegetables and fruit, whole grains, healthy fats like olive oil, nuts, and fatty fish, moderate amounts of lean protein and dairy, and minimal refined sugar and saturated fats.
The Mediterranean diet has been generally linked to a higher quality of life. One study found that closer adherence to the Mediterranean diet was associated with higher levels of subjective happiness.
High intakes of fruits and vegetables, important for any healthy diet, have been found to be positively correlated to better outcomes of mental health and enhanced well-being and happiness.
What makes the Mediterranean diet so good for our health? A significant reason is one influential group of nutrients called phytonutrients. There are thousands of phytonutrients divided into categories like" carotenoids, flavonoids, and phytosterols that have a variety of positive health impacts and antioxidant activity." Certain carotenoids, like lutein, zeaxanthin and crocin (found in saffron) have shown beneficial effects in the management of stress, improving mood, and/or decreasing cortisol levels.
Flavonoids have been found to have neuroprotective properties and other phytonutrients have benefits ranging from immune support to cardiovascular protection to cognitive support. Phytonutrients are beneficial compounds produced by plants that give fruits and vegetables their bright colors and distinctive tastes. Make sure to incorporate a variety of colorful vegetables and fruits basket into your diet to reap the benefits of the entire phytonutrient spectrum.
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