Food can be medicine for your brain health.  Although food should not replace a medication prescribed to treat your mental health condition, it can be used as part of a balanced, multi-faceted treatment plan.  Read on to learn more about certain foods can improve your mood.

Although it may seem irrelevant to talk about the relationship between your mind and your gut since they aren’t located close to each other in your body, they are in fact, physically connected.  

There is a nerve called the vagus nerve, also known as the “wanderer nerve” that begins at the brain stem and goes all the way down to the gut and connects it to the central nervous system.  When it arrives there, it untangles itself to form tiny threads that covers and penetrates the gut wall.  Because of this, it plays a very important role in the digestion of food and it holds a key function in transmitting nerve signals and body chemicals back and forth to the brain.  Therefore, you should think of your mind and your gut as lifelong partners.   

The central nervous system produces chemicals such as serotonin that is a key chemical deficient in the brains of depressed or anxious people and is known to regulate the gut-brain axis.  More than 90% of serotonin receptors are found in the gut.  In a healthy individual, brain chemicals like dopamine, acetylcholine, as well as serotonin can ensure the gut and brain work smoothly together.  This is a delicate balance and when there is too much or too little of these chemicals this can throw the gut-brain relationship out of sync. 

When foods are broken down by the gut microbiome, the digested components influence serotonin, dopamine and GABA (gamma-aminobutyric acid) which travel through the brain and can change the way you think and feel.  Certain foods can promote the growth of helpful gut bacteria, which in some cases, can help an individual achieve similar results to prescribed medications. 

3 Good Mood Foods You Should Try at Home: 

1) Probiotics and Prebiotics 

Probiotics can be found in fermented foods such as tempeh, miso, sauerkraut, kimchi, kombucha or yogurt with active cultures. Prebiotics are foods high in fiber like beans, legumes, oats, berries, garlic, asparagus, and leeks.  
 

2) Vital Vitamins 

 Vital vitamins include Vitamin A, Vitamin C,  Vitamins B12 and folate. Great sources of Vitamin A include sweet potatoes, carrots, and spinach. For Vitamin C, consumer more citrus fruits, cantaloupe, strawberries, broccoli and cauliflower. Vitamins B12 and folate can be found in legumes, citrus fruits, bananas, avocados, beets, nuts, seeds, and fish. 

3) Foods Rich in Omega-3 Fatty Acids 

There are three main types of omega-3s: alphalinolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) with EPA and DHA being most critical in regulating mood disorders.   Sources include cold-water fatty fish like salmon or tuna, grass-fed beef, or omega-3 fortified foods like eggs, milk, and yogurt.  

It is important to keep in mind that what you eat is an important part of getting and staying healthy, but it’s only one part of a treatment plan and should not overshadow the importance of working with your healthcare provider on finding the best medicine and most appropriate therapy for you.