7 Foods That Affect Mood

It turns out that food has a direct impact not only on our overall health but also on our mood. So, there are a number of foods that are worth taking a closer look at.

What should be limited or excluded from the diet?

Coffee and tea

Caffeine provokes the production of adrenaline and we have a feeling of a “burst of energy” that is not really there, but rather an excitation of the nervous system that falls off after a short time. All these sudden bursts and drops of nervous excitement wear out the nervous system. That’s why coffee drinkers drink coffee so often to maintain the right level of adrenaline.

Tea has a similar effect, as both black and green teas also contain caffeine. If you suffer from mood swings, it is better to drink decaffeinated beverages: herbal teas, juices, compotes, etc.

Diet cola

Diet cola and similar drinks contain so many different artificial sugar substitutes, flavors, stabilizers, and other “chemicals” that regular consumption of such a drink can cause much more serious problems than mood swings.

As a tonic drink, it is useful to drink water with lemon juice and honey, or weak green tea with lemon. And you shouldn’t forget about drinking clean water regularly.


Those who believe that sugar provides energy are wrong. Refined foods, including sugar, dramatically increase blood sugar levels, which forces the body to produce insulin to normalize its level. If you regularly eat sweets throughout the day and drink drinks with sugar, you provoke constant sharp spikes in blood sugar levels. This exhausts the body and often causes feelings of irritability, fatigue, and loss of energy.

Replace sweets with whole grain products (cereals, baked goods), nuts, dried fruits or fresh fruits, and fresh juices. If you are a chocolate lover, choose dark chocolate with a minimum of sugar. Natural products contain enough natural sugar.

Soy products

They contain substances called goitrogens, which sometimes cause problems with the thyroid gland, which produces hormones. Hormonal imbalance is often expressed in mood changes. Most soybeans are genetically modified, which also does not improve their quality. That is why soy is not recommended for frequent consumption. Nuts, beans, and sprouted wheat should be used as a substitute. All of them are rich in vegetable proteins.

What you should take to support the nervous system

Foods high in folic acid

It is the lack of folic acid that is often expressed in mood changes and depression. This is due to a decrease in the level of serotonin (the “pleasure hormone”) in the brain. Folic acid is found in excess in almost all greens, spinach, legumes, and strawberries. Eat these foods regularly, because they not only have a positive effect on our mood but also help maintain beauty and health.


Few people think of spices as medicine. Meanwhile, in the Middle Ages, wars were fought over them and they were valued like gold. And it was no accident. Spices have absorbed so much solar energy, flavor, and beneficial properties that just a pinch can affect your health and mood.

Spices stimulate the production of endorphins – the “hormones of joy”. Regular use of appropriate spices in cooking will help prevent many diseases and improve health and mood. Universal spices: turmeric, ginger, basil, cloves, fennel, black and white pepper, coriander, cinnamon, cardamom. They can and should also be added to warming drinks.

Vitamin D

As you know, it is produced in sufficient quantities in the body under the influence of sunlight. That’s why we tend to be cheerful and optimistic in sunny weather. In winter, or when you spend little time in the sun, it is recommended to consume foods containing vitamin D: milk, cereals, orange juice, and mushrooms.

Of course, there can be hundreds or thousands of reasons that affect mood. You need to be able to listen to yourself to understand whether the problem is poor nutrition, banal physical fatigue, or something else, deeply personal.

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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