 Today, a welter of evidence is emerging to corroborate these findings. Research continues apace into the powerful role of neurotransmitters – the chemical “messengers” in the brain, which transmit electrical signals between the nerve cells that influence our mood and emotions.
In a nutshell, the brain produces neurotransmitters from amino acids contained in foods high in protein, such as meat, dairy and soy products, fish, beans and nuts. Studies have revealed that two specific amino acids are involved in the food-mood reaction, namely tryptophan and tyrosine. These amino acids are converted into dopamine and norepinephrine, which improves our frame of mind. Conversely, lack of tryptophan and tyrosine, in the brain, can result in de-motivation and depression.
In this context, let’s take a look at the nation’s favourite mood food - chocolate. It is a well-known fact that tryptophan, an essential amino acid contained in chocolate, is converted in the brain to produce serotonin, the “good mood” neurotransmitter. Serotonin has also been shown, in numerous studies, to increase feelings of optimism, concentration and relaxation. Low levels of serotonin, on the other hand, may lead to poor concentration, food cravings, sleep problems and even depression.
Moderation and balance, however, is key to the mood-food relationship. Eating excessive amounts of protein-rich foods containing tryptophan can actually reduce the levels of tryptophan in the brain and hence serotonin.
But all is not lost. Carbohydrate rich foods including pasta, potatoes and other starch vegetables and cereals are also powerful mood enhancers and capable of boosting levels of serotonin in the brain. Certain complex carbohydrates are therefore an important part of a balanced diet, unlike quick-fix carbohydrates, typically sugary foods and white bread. This is because the beneficial types of carbohydrates are broken down slowly in the body, thus ensuring a steady supply of serotonin. Mood-boosting carbohydrates include whole grains barley, oatmeal, corn, pasta, rice, bread and potatoes.
In addition, recent studies have focused on another chemical, phenylethylamine, which has been found to stimulate the “pleasure spots” in the brain and to help counter depression. Phenylethylamine is also contained in – yes, you’ve guessed – chocolate.
Now, the good news is that, chocolate aside, a surprisingly lengthy list of other mood foods exists, all of which are capable of producing a similar feeling of well-being, without resorting to calorie overload.
For example, protein foods, including chicken and turkey, can produce a similar effect, but minus the guilt factor. Other foods rich in good-mood chemicals are dairy products, eggs, nuts, dates, beans, pulses, tofu, wheat, rice, spinach, lettuce, carrots, avocados, bananas and pineapples.
Oily fish containing omega-3 fatty acids is another particularly potent mood booster. Studies, worldwide, have recorded a correlation between high consumption of oily fish and lower levels of depression, where depressed subjects were shown to have lower levels of omega-3 fatty acids in their bodies. Excellent sources of omega-3 acids include mackerel, salmon, sardines and anchovies. Omega-3s is also found in walnuts and flax seed, as well as certain brands of nutritionally enhanced eggs.
Nutritionists tell us, however, that to get the best results from our mood foods we need to ensure an adequate daily vitamin intake to help our brains produce the right balance of feel-good chemicals. Vitamins C and B6, for example, are important for converting tryptophan to serotonin and the Vitamin B complex, in general, is essential for mental and emotional wellbeing. Good sources of these vital vitamins include meat, fish, dairy products, eggs, green leafy vegetables, mushrooms, whole grains, lentils and beans.
“We are what we eat” has recently taken a whole new meaning; we now know that we can actually alter our mood, merely by altering our choice of foods.
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