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Food & Mood
Nutrients that affect mood
What about chocolate?
Food that can help your mood
Recipes

Food & Mood

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There are many ways your nutrition can affect your mood. On a basic level, keep your blood sugar steady throughout the day with regular healthy meals and snacks. Eating a combination of foods that include nutritious carbohydrates, proteins and fats helps you do this. Drinking enough fluids also helps keep mood steady. Some people need more carbohydrate-rich foods in the winter to increase their levels of the brain chemical serotonin levels while others feel better with protein-rich meals (especially during the day) perhaps due to low levels of dopamine. It’s a good idea to get a mix of both, as well as healthy fats like fish and olive oil.

There are also many vitamins and minerals that are needed to make and use various brain chemicals and hormones that influence mood, appetite and sleep. Below is a list of some of the major nutrients and where to find them in food. Also remember that eating too much of anything at one time can affect your mood.

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Nutrients That Affect Mood	Foods Where You’ll Find Them
B vitamins & vitamins C & E: needed to make neurotransmitters (brain chemicals) such as serotonin, dopamine, and norepinephrine.
Vitamin B1 (thiamin)	Whole grain bread, wheat germ, greens, oranges, legumes, brewer’s yeast (nutritional yeast flakes), sunflower seeds
Vitamin B2 (riboflavin)	Milk, yogurt, avocado, spinach, broccoli, whole grain bread, cheese, mushrooms
Vitamin B3 (niacin)	Meat/chicken/fish, peanut butter, potatoes, brewer’s yeast, wheat germ, yogurt, mushrooms
Vitamin B6 (pyridoxine)	Bananas, avocados, meat/chicken/fish, brewer’s yeast, wheat germ, sunflower seeds, potatoes, collard greens, black beans, peanut butter, almonds, walnuts, hazelnuts
Vitamin B12 (cobalamin)	Tuna, oysters, yogurt, milk, fish, chicken, cheese, fortified foods
Pantothenic Acid	Oranges, collard greens, potatoes, broccoli, brown rice, cantaloupe, wheat germ, salmon, chicken, yogurt, sweet potato, eggs
Biotin	Oatmeal, soybeans, peanut butter, salmon, milk, brown rice, chicken, eggs, wheat germ
Folic Acid	Brewer’s yeast, spinach (& other leafy greens), oranges, avocados, broccoli, wheat germ, legumes, bananas, whole wheat bread
Vitamin C	Papaya, bell & chili peppers, citrus fruit, broccoli, strawberries, collards, kale, peas, potato, yam, squash, tomato, melon
Vitamin E	Vegetable & nut oils, whole grains, wheat germ, sunflower seeds, sesame seeds, almonds, soybeans
Minerals: help convert amino acids from protein foods into brain chemicals (neurotransmitters and hormones)
Magnesium (mineral) Also protects neurotransmitters from damage	Peanuts, bananas, milk, wheat germ, spinach, whole wheat bread, pecans, cruciferous vegetables (broccoli, cabbage, etc.), beans, lentils, chocolate
Iron (mineral) Also aids neurotransmitter activity	Spinach, kale, meat, legumes, apricots, raisins, pumpkin seeds, whole wheat bread, nuts
Calcium (mineral)	Yogurt, milk, many soy products, blackstrap molasses, figs, almonds, sesame seeds
Lipids (fats & fat-like substances): used to make and protect cell membranes of brain chemicals
Essential Fatty Acids (omega-3 fats)	Cold-water fish (salmon, tuna, herring, etc.), walnuts, soybeans, flaxseeds, hempseeds, purslane
Choline/lecithin (fat-like substance)	Egg yolk, peanuts, wheat germ, soybeans, nutritional or brewer’s yeast
Other Nutrients Linked to Mood
Vitamin D	Egg yolk, fatty fish, milk and other fortified foods (bars, juices, yogurt, etc.)

What About Chocolate?

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• Effects of chocolate on moods may depend upon amount & type consumed
• Difficult to know how much of the love affair with chocolate is cultural (used so often for gifts, rewards, etc.) and how much is physiological.
• Chocolate stimulates release of serotonin (calming effect)
• Cocoa butter - component of real chocolate, solid at room temperature and melts at body temperature resulting in a pleasurable texture (“mouthfeel”)
• Theobromine and caffeine in chocolate give a mental lift
• The combination of sugar, fat, and PEA (phenylethylamine) in chocolate stimulates an endorphin release in brain (pleasure)
• PEA also stimulates nervous system, blood pressure and heart rate – simulates feelings experienced “in love” (Note: PEA is also in cheese & salami - foods not known for this effect!)
• My advice: if you indulge in chocolate make it good chocolate (preferably dark) in moderation!

Foods That Can Help Your Mood

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• Whole grains - breads, oatmeal,
• Dark green vegetables
• Cruciferous vegetables (broccoli, cabbage, kale, collards, etc.)
• Chili peppers
• Citrus fruit
• Tomatoes
• Berries
• Bananas
• Legumes & Dried Beans (including soybeans)
• A variety of nuts and seeds
• Eggs(yolk and white)
• Yogurt
• Avocados
• Fish
• Potatoes - all kinds including yams and sweet potatoes
• Wheat germ
• Flaxseed
• Nutritional yeast
• Figs
• Lean meat
• Chicken

Recipes

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Tofu Peanut Sauce
Red Cabbage Salad
Ideas for Preparing Fish

Tofu Peanut Sauce

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This makes a great dip for raw veggies or a quick sauce for grains and steamed veggies. Use the Mori-Nu silken tofu for best results. If using a tofu packed in water (not the Mori-Nu) drain tofu well and absorb excess liquid with a clean, dry dishtowel before adding to blender.

In a blender or food processor combine:

12 – 14 ounces drained soft or silken tofu (the exact oz. will depend upon type of tofu)

¼ cup soy sauce

2 tablespoons maple syrup (or honey or brown sugar)

2 tablespoons fresh cilantro

2 minced or pressed garlic cloves

1 one-inch chunk of fresh ginger root (or ground ginger to taste – roughly ½ - 1 teaspoon)

1/2 teaspoon cayenne pepper (spicy! For mild sauce use less)

1/3 cup peanut butter

1/4; cup toasted whole peanuts (these add a nice flavor but you can use more peanut butter if you want a quicker recipe)

Puree until smooth, then add chopped scallions.

Notes: garlic powder may be used instead of fresh garlic and ground coriander may be used in place of the fresh cilantro but these substitutions will affect the flavor so taste and add more of other ingredients as necessary for flavor.

Red Cabbage Salad

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This simple salad can be made with red or green cabbage but I like the color of the red best! Cabbage is on the “super foods” list – high in fiber and cancer-fighting compounds, low in calories. The toasted sesame seeds and vinegar give this salad nice flavor and it is very simple. You can buy toasted sesame seeds or toast plain seeds in a dry skillet for 2-3 minutes stirring often.

Serves 2

1 cup thinly sliced red cabbage

1 / 2 cup shredded carrots

1 tablespoon toasted sesame seeds

1 / 2 cup rice wine vinegar

1 teaspoon olive oil

pinch coarse sea salt

Toss in a small bowl and allow flavors to blend while you prepare the rest of your meal.

Variations: 1 cup thinly sliced cucumbers, cut into 1-inch strips in place of the carrots; a few drops of toasted dark sesame oil gives it a deeper flavor; try rice vinegar with roasted garlic for a real treat.

Ideas for Preparing Fish

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Fish is a great source of many “mood” enhancing vitamins and minerals. Fatty fish are also sources of omega-3 fatty acids associated with many benefits to the brain.

Delicate, flaky fish:

Cod, snapper, sole, rockfish, etc. are delicate in texture and tend to have a very mild flavor. For those who don’t like the strong taste of fish these are good options. For these types of fish you are essentially adding whatever flavor you want for the meal instead of relying on the flavor of the fish itself (like grilled salmon or halibut).

Spray baking dish with olive or canola oil, top with fish fillet, squeeze your choice of citrus (lemon, orange, lime, tangerine), add fresh crushed garlic and savory herbs.

Prepare for baking as in previous step then add wheat germ or ground flaxseeds or whole grain bread crumbs (toast a piece of whole grain bread and chop or put in food processor to make crumbs) and your choice of herbs.

Herbs/spices for mild fish: dill weed, tarragon, basil, curry, Mexican blend, Cajun

Poached fish: place fish in a saute pan with enough water to almost cover the fish and a squeeze of citrus or splash of soy sauce (orange and soy together is great!). Turn heat to medium-high until water boils then reduce heat, cover pan and simmer for 5-8 minutes depending upon how thick the fish is. A thin fillet of sole can take less than 5 minutes.

Make a quick stuffing with whole grain bread crumbs or brown rice or barley…mix the grains with sauteed onion, garlic, mushrooms or any of your favorite veggies. You can either use a tablespoon of ground flaxseed mixed with hot water as a binder or an egg. Place the fish in a lightly oiled baking dish and cover with the stuffing. Bake until done (depends on the thickness of the fish – just make sure the stuffing is cooked through if you use and egg to hold it together).

Firm, hearty fish:

Salmon, halibut, tilapia, mahi mahi, etc. are great grilled, broiled, baked or poached.

Marinate the fish in a vinaigrette salad dressing or citrus/soy combination before grilling or broiling

These fish hold up well to cajun or other spicy seasonings

Salsa – either a traditional tomato based or a fruit salsa make great condiments for plain grilled or broiled hearty fish