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Depending on the dictionary, the definition of mood could be “a conscious state of mind or predominant emotion” or “the way you feel at a certain time.” Influences on mood are many, including but not limited to the environment, nutrition, stress, genetics, socioeconomic factors, and experiences in life, and as these influences change in a moment so can one’s mood. In health and psychology, mood imbalances may be symptomatic of dysfunction in the body or disease states, some of which may be directly related to mental health. This may be one reason for using the term mood disorders as the umbrella category for the different types of depression, with anxiety disorders sometimes also being included.

One in five adults in the United States lives with a mental health disorder, with depression and anxiety the most common conditions. Roughly 30% of adults in the U.S. experience any anxiety disorder at some time in their lives, and worldwide, reported cases of depression increased by 49.86 percent between 1990 and 2017. Mental health concerns may continue to grow, especially due to the psychological impact of COVID19.

These statistics incorporate those with severe enough symptoms for a diagnosis, but many people may, from time to time, experience mood changes more serious than a bad day but not fall under the standards for diagnosis. Whether you have a diagnosed mood disorder or other mental health condition, wish to improve a mood imbalance, or simply want to increase your resiliency and minimize the risk of developing a mood disorder, what you eat can be a foundational starting point. Below, we will explore practical tips for building an eating pattern supportive of mood.

The Necessary Nutrients to Support Mood

The nutrients in your food provide the building blocks necessary for healthy brain and neurotransmitter processes. To build a practical guide for eating for mental health, we will begin by looking at the nutrients most associated with reducing the risk of depression and anxiety based on dietary intake rather than supplements. These include:

• Amino acids, such as tryptophan and tyrosine, the building blocks of your neurotransmitters
• B-vitamins, especially folate, B6, B12, thiamine
• Fiber, especially from the intake of fruits and vegetables, likely due to the impact on the gut microbiome
• Iron
• Magnesium, especially in women
• Omega-3 fatty acids (EPA and DHA), although there may be a U-shaped curve
• Phytonutrients, such as flavonoids
• Potassium
• Selenium
• Vitamin A
• Vitamin C
• Vitamin D
• Zinc

While inadequate levels of these nutrients individually have been associated with increased risk of anxiety and depression, having a micronutrient deficiency of four or more nutrients significantly increases the risk for depression.

While adequate levels of these nutrients play a key role in preventing or mitigating depression on their own, certain foods can have a significant impact as well. A recent study reviewed the evidence and found the best foods or food groups to eat for enhanced mood include:

• Cruciferous Vegetables
• Leafy greens
• Organ meats
• Peppers
• Seafood

Another study reported that consuming more servings of fruit and vegetables reduced the risk of developing depression. Other researchers found that higher fruit and vegetable intake was associated with feelings of less stress, worry, and tension. Those findings were further supported by one meta-analysis reporting that fruits and vegetables can positively affect mental health, and another meta-analysis showing an association between lower levels of anxiety with healthy diets of fruits, vegetables, omega-3 fatty acids, and other nutrient consumption.

Tips to Incorporate This into Your Diet

What is the best way to take this information and implement it in your life? There are several options.

First, simply consuming a general healthy eating pattern can go a long way. Epidemiology studies find that following a high-quality diet such as a traditional or whole foods dietary pattern reduces the risk of depressive disorders or symptoms compared to following a more “Western diet” or SAD eating pattern. A meta-analysis stated that dietary patterns consisting of high intakes of antioxidant-rich, plant-based foods (vegetables, fruit, whole grains) as well as olive oil, fish, low-fat dairy, and low intakes of animal foods were associated with a lower risk of depression compared to a dietary pattern with high consumption of processed and/or red meat, sweets, high-fat dairy products, potatoes, refined grains, and low intakes of fruits and vegetables. An anti-inflammatory eating pattern may also be beneficial, with one study finding a 20 percent lower risk of depression in women consuming an anti-inflammatory diet compared to a more inflammatory eating pattern.

Therefore, you can focus on eating a colorful, plant-based (with some animal products if you choose) diet with as few highly processed foods as possible and incorporating some of the foods mentioned above when it fits your meal plan. Developing an eating pattern similar to the Mediterranean diet or the traditional diet that suits your taste preference and/or culture can be beneficial. In addition to the Mediterranean diet, studies have found traditional Japanese, Brazilian, Indian, and UK dietary patterns are associated with a lower risk of depression, at least perinatal and postnatal depression.  Vegetarian diets may pose a higher risk for depression, especially in men, which may be due to the increased risk of iron and B-vitamin deficiencies with those diets; however, not all studies reached the same conclusion.

However, choosing what to eat is complex with many factors and influences, such as socioeconomic, environment, and taste preferences. Switching an entire eating pattern can be difficult and take time. Those already suffering from depression or anxiety may also find additional challenges in making the behavior changes necessary. If changing your entire eating pattern feels too difficult, you can start smaller by adding one or two foods that are rich in the nutrients above.

Starting with foods or food groups rich in multiple nutrients, listed above, can also make it easier to eat for your mood. Examples include:

• Cruciferous vegetables (fiber, folate, iron, phytonutrients, potassium, selenium, vitamin C, vitamin A, and zinc)
• Fish (B-vitamins, iron, magnesium, omega-3 fatty acids, potassium, protein, selenium, vitamin D, zinc)
• Fruit (folate, fiber, potassium, phytonutrients, vitamin C)
• Leafy greens (B-vitamins, fiber, iron, magnesium, phytonutrients, potassium, vitamin A, vitamin C, vitamin K)
• Nuts and seeds (B-vitamins, fiber, iron, magnesium, phytonutrients, potassium, protein, selenium, zinc)
• Organ meats (B-vitamins, iron, magnesium, selenium, protein, vitamin A, vitamin D, zinc)

Based on this list, you can see why moving towards a more plant-based eating pattern and away from a highly-processed diet improves mood. Many of the foods supportive of mood health naturally fit in a plant-based eating pattern. There are many foods and food groups that have multiple mood-boosting nutrients beyond this list, such as other vegetable groups, grains, and legumes.

The above list focuses more on the food groups that this study found to have the highest antidepressant food score (a ranking they created based on looking extensively at the literature), although I did choose to include nuts and seeds which fared lower, as did legumes and whole grains. With this information, you can build an eating pattern reflective of your preferences and situation, such as allergies, while also increasing intake of mood-supportive nutrients and foods.

Remember that you do not have to make wide, sweeping changes all at once. Start with what makes the most sense to you and add from there. It may also help to assess your current eating pattern and determine the easiest area to start or identify the nutrient above to which you have the greatest risk of a deficiency or insufficiency.

If you plan to make food changes, have food allergies, or have questions about which foods are best suited to your personal needs, talk to your doctor, nutritionist, dietician, or another member of your healthcare team for personal options based on your individual circumstances.