Does food influence mood?
One of the emerging fields of research in mental health is the search for scientific evidence linking diet to the prevention and treatment of mental health conditions. Diet exerts a significant influence on emotional regulation.
When we feel sad or anxious, it is common for our appetite to change, either decreasing or, conversely, increasing and craving very sweet and fatty foods.
Things you can do to feel better
In recent years, the gut-brain connection has gained increasing attention because certain cells in our gut play a crucial role in the production of important neurotransmitters such as serotonin and dopamine , which are essential for regulating our emotions and behavior. For example, a serotonin deficiency is linked to impulsivity, irritability, cravings for sweets, and difficulty falling asleep. A dopamine deficiency, on the other hand, is associated with a lack of motivation and energy, a tendency to cry, and also cravings for sweets.
Diet can be of great help in improving the composition of the gut microbiota and, therefore, also in improving our mood.
A good intake of the following micronutrients has been shown to have an effect on improving mood:
- Folic acid (legumes, chard, spinach...)
- Iron (red meat, cockles, lentils, pumpkin seeds...)
- Omega-3 fatty acids (oily fish, walnuts, flax seeds...)
- Magnesium (dark green leafy vegetables, bananas, nuts...)
- Potassium (avocado, banana, legumes...)
- Selenium (whole grains, nuts, seafood...)
- Zinc (whole grains, red meat, fish...)
- Vitamin A (spinach, carrots, broccoli...)
- Vitamin B1 (cauliflower, asparagus, sardines...)
- Vitamin B6 (fish, meat, legumes...)
- Vitamin B12 (fish, meat, nutritional yeast...)
- Vitamin C (orange, kiwi, broccoli...)
Anna Bach-Faig
Basic tips for starting a healthy diet
It's important to understand our motivation for modifying or improving our eating habits. Many people are motivated to change their diet to improve their body composition, leading them to follow strict and often unhealthy diets that are difficult to maintain long-term.
Therefore, we want to emphasize the concept of "healthy," as the recommendation is to follow an eating pattern that is beneficial to your health , being mindful of the nutrients that are good to incorporate into your diet. It's also not good to deprive yourself of foods that you know are unhealthy, but it's important that they don't take up too much space in your daily life. Many people have kitchen cupboards full of processed and sugary products. It's advisable to reserve these foods for occasional consumption outside the home.
It's also not good to deprive ourselves of foods we know are unhealthy, but it's important that they don't take up a lot of space in our daily lives and that we leave them for occasional consumption outside the home.
For proper planning, we will begin by finding out what would be appropriate to have in the home pantry:
- Cereals: rice, quinoa, oats, whole wheat pasta.
- Legumes: chickpeas, lentils, beans.
- Healthy fats: virgin olive oil, nuts.
- Canned vegetables: green beans, red pepper, vegetable creams.
- Spices: basil, chives, coriander, parsley, black pepper, cumin, curry, garlic powder.
- Frozen foods: berries, leafy green vegetables.
When making a purchase, it is important to keep some guidelines in mind:
- Don't go shopping when you're hungry.
- Keep a list of essential foods to avoid overbuying.
- Avoid zigzagging through the supermarket; try to stick to the fruit, fresh vegetables, meat, and fish aisles. Then, you can make a quick visit to the cereal and frozen food sections to finish buying what you need.
Once your pantry and refrigerator are stocked, it's important to plan your menus for the next few days to make the most of your food and avoid waste, and also to plan ahead what meals to prepare. It's best to cook several meals in advance so you can easily find them when you don't feel like cooking or when you're short on time. It can be helpful to make extra portions and freeze them, so you'll have meals ready for later. Planning helps ensure you're eating the right amount of food. Plan your breakfasts and snacks too, to avoid reaching for the cereal box and eating uncontrollably. A healthy breakfast or snack option could be yogurt with fruit, for example.
How to organize the weekly family menu
Can everyone access healthy food?
We understand that cost is a concern, especially since fresh food spoils much faster than processed food. However, many foods, such as grains, cheese, nuts, and legumes, are cheaper when bought whole and in bulk.
Fresh foods tend to spoil faster than processed foods, but we can plan meals and take advantage of the opportunity to cook several dishes in one day.
If you plan your meals in advance and dedicate one day to cooking several dishes for the week, you can use fresh produce before it spoils. Shopping at stores outside the usual supermarket circuit is also a way to save money. Many farmers offer weekly boxes of fresh fruit and vegetables at reasonable prices. It's a good idea to shop with a friend or family member to make the expense even more manageable.
On the other hand, there are supermarkets that offer products with an expiration date that are close to their expiration at reduced prices (20 to 30% less).
While it may require some extra effort, it is possible to eat healthily without going broke, and knowing that it improves our emotional state.
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