Written by: Kirby Stanton, RDN, LDN Food City Registered Dietitian 

Food choices influence your mood, and mood influences your food choices. Eating more nutrient-dense foods, such as 100% whole grains, lean protein, low fat or fat-free dairy, fruits, and vegetables fuel the body and mind to help optimize health and help manage stress and balance mood. 

Chemicals in the brain, known as neurotransmitters, send signals throughout the body that impact stress levels, concentration, memory, and mood. The three neurotransmitters that are most closely associated with mood are:

• Serotonin: promotes a sense of calm

• Dopamine: sharpens attention and increases motivation

• Norepinephrine: heightens awareness and improves memory

Nutrients serve as the building blocks for neurotransmitters. Try these picks to add in more brain supporting nutrients:

Unsaturated fats 

Shown to improve cognitive functioning and manage inflammation. Enjoy fatty fish twice per week and include foods high in omega 3s every day like flax, chia, and hemp seeds, walnuts, olive, and canola oils. If food intake comes up short, discuss with your physician or Food City pharmacist to see if a fish oil supplement is right for you. 

Whole grains

Whole grains such as oats, brown or wild rice, whole grain breads, and quinoa provide complex carbohydrates as well additional B vitamins and fiber. Eating adequate B vitamins can help support cellular signaling between neurotransmitters. 

More plants

Fruits and vegetables high in antioxidants can protect the brain from oxidative damage and reduce impaired memory with aging.  Include antioxidant rich choices like berries, dark leafy greens, tomatoes, and apples. 

Fermented foods

Foods that are fermented contain beneficial probiotics. Low-fat yogurt, kefir, kombucha, sauerkraut, kimchi, and miso may help support diversity within the gut microbiome. Substances made by bacteria in the gut can enter the blood stream, just like nutrients in our food these substances travel from the gut into the blood. A network of nerves connects the brain and the gut, so beneficial bacteria in the gut can send signals through those nerves to the brain. 

The relationship between food and mood is complex. Proper nutrition can help manage stress levels and stabilize mood. Shop Food City Pick Well program to find “better for you” choices to support brain health.