Have you ever noticed when you are experiencing a particular feeling or mood you reach for food? It might be grabbing something sweet such as chocolate when you are feeling down or stressed, or a packet of chips when you are bored. While the occasional treat is normal and part of a balanced diet, relying on refined, processed food all the time can have a negative impact on your health, including your brain. In fact, a high intake of refined, processed foods has been linked to impaired brain function including low mood, poor concentration, and depression.

Studies have compared the western diet to more traditional diets including the Mediterranean and Japanese Okinawan diet and found the risk of depression is 25-35% lower in those who eat a more traditional diet. What is the difference? A more traditional type of diet is based on vegetables, fruit, unprocessed wholegrains, legumes, fish and seafood, small amounts of lean protein and dairy, and minimal processed, refined foods.

Easy ways to include nutrient-dense whole foods to sustain your mood

1. Omega-3 rich fish: Your brain’s best friend

Your brain holds the key to regulating your emotions and mood, but did you know 60% of your brain and nervous system is composed of fat? This fat-rich network plays a crucial role in maintaining optimal brain function, and ultimately your mood. Fueling your brain and nervous system with omega-3 fats is the best way to help the nervous system avoid slowing down and continue to help regulate your mood. In fact, research has found that low levels of omega-3 fats are linked to depressed mood, hostility, and impulsive behaviour. The best sources of omega 3 come from oily salmon, tuna, sardines, mackerel, and herring and it is recommended to include this two or three times a week.

Ideas: Add some omega-3 rich fish to the barbecue or a salad to keep your brain nourished and to lift your mood.

2. Nuts: Tiny powerhouses for your mood and mind

Nuts provide a host of benefits for both the brain and mood. Packed with nutrients such as healthy fats, antioxidants, and essential vitamins, nuts offer a natural boost to brain function. Additionally, nuts contain mood-enhancing compounds including serotonin and magnesium, which can help regulate mood and promote a sense of wellbeing.

Ideas: Include some raw nuts as snack. One serve of raw nuts = 30g (1/4 cup). Nuts also make a great addition to dishes including granola, smoothies, salads, soups, stir fries, and curries.

3. Legumes: Protein-packed mood elevators

Legumes, such as lentils, chickpeas, and kidney beans are not only excellent sources of plant-based protein but also low GI powerhouses. These versatile foods are packed with essential nutrients including folate, magnesium, and iron, which play a crucial role in keeping your mood balanced.

Ideas: Add legumes to soups, salads, casseroles, and dips.

4. Berries: Bursting with goodness and antioxidants

Berries such as blueberries, strawberries and raspberries are rich in vitamin C and anthocyanins, which have been linked to improved mood and cognitive function.

Ideas: Snack on a handful of berries, blend them into a smoothie or top Greek yoghurt or oats with a colourful medley of these nutrient powerhouses to uplift your mood.

5. Oats

Start your morning with a nourishing bowl of porridge or granola and you will be guaranteed to kick-start your day on a positive note. Oats have a low GI value, meaning they provide a sustained release of energy and help keep your blood glucose levels stable. They are also rich in tryptophan, an amino acid essential for serotonin production. Try soaking oats overnight, topped with mood-boosting fruits like berries, or sprinkle a handful of nuts for added crunch and healthy fats.

The foods you eat play a significant role in your wellbeing, particularly when it comes to regulating your mood. However, a balanced diet is just one aspect of maintaining mental wellbeing. There are many other factors that play a key role in mood management including hydration, adequate sleep, managing stress, regular physical activity, prioritising self-care, and seeking professional guidance if needed.

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By Accredited Practising Dietitian, Rebecca McPhee