The recent grim weather has tested even those with the most positive outlook, but could the solution be found in your diet? Professor Aedín Cassidy, a researcher at the Co-Centre for Sustainable Food Systems and the Institute for Global Food Security at Queen’s University Belfast, says that eating more of some foods (and less of others) can produce higher levels of happiness and optimism.
In one of the largest-scale studies of its kind, Cassidy and her colleagues worked alongside researchers from the Harvard TH Chan School of Public Health to find out whether consuming a diet rich in flavonoids — naturally occurring compounds found in a variety of plant foods — can boost the mood.
Flavonoids, a sub-group of polyphenol plant compounds, cross the brain barrier and affect neurotransmitters and vasodilatory processes, potentially improving a range of cognitive outcomes. Not all plant foods contain them, but they are present in berries, grapes, tea and dark chocolate.
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Previous studies have shown that a high flavonoid intake is linked to living longer and being less likely to get chronic diseases such as dementia, diabetes or heart disease. Now mood improvement can be added to that list. “Ours is the first large study to highlight the positive connection between what we eat and our long-term happiness,” says Dr Alysha Thompson, a colleague of Cassidy’s at Queen’s, and co-author of the paper. “It also points to a positive cycle, in that eating well can boost happiness, and feeling happier may encourage healthier dietary habits.”
Dark chocolate contains flavonoids, which can improve a range of cognitive outcomes
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From data on more than 40,000 women over 18 years, the team tracked whether flavonoid intake had an impact on long-term psychological wellbeing. Results in Clinical Nutrition showed that those who consumed about three servings a day of flavonoid-rich blueberries, strawberries, apples or citrus fruits displayed a 3-16 per cent sustained boost to mood and outlook.
In other words, they were consistently happier and more optimistic than those with low intakes. “There’s a definite dose response,” Thompson says. “The more we eat of these flavonoid-rich foods, the better for our optimism.”
Where to start for a mood boost? We ask the experts for their top tips on a happy dietGet a variety of flavonoids for the biggest mood boost
Diversity of flavonoids is key to a sustained good mood. “There are lots of different types of flavonoids, including the anthocyanins in berries, grapes and aubergines, flavan-3-ols in tea and apples, flavonols in broccoli and kale,” Cassidy says. “Some of them are good for blood pressure, others for lipid profile, others for the brain, so the more diversity of them in your diet over time the better it will be for your health and mental wellbeing.”
A similar conclusion was reached in a recent review by psychologists at the University of Reading that showed a positive link with mood and mental health over time, with foods including cocoa, berries, cherries, peppermint, walnuts and green tea on the list of happiness-inducing ingredients. “The flavanols in these foods help to improve cerebral blood flow,” says Dr Katie Barfoot, a lecturer in the School of Psychology and co-author of that paper. “Sometimes there is an immediate response with people feeling more positive within two hours of consuming these foods, but there is also a longer-term benefit to mood.”
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A morning coffee (or tea) might make you happier
Scientists recently confirmed that a cup of coffee or tea consumed during the first 2.5 hours of the day will improve your outlook more than drinking it later on. Researchers from the University of Warwick and Bielefeld University in Germany checked mood responses from 28,000 reports completed by more than 200 adults over four weeks. After a morning coffee or tea, people reported an immediate spike in positive emotions. Coffee contains polyphenols and tea contains flavonoids, although the caffeine in the drinks also plays a part in mood enhancement.
“Caffeine works by blocking adenosine receptors, which can increase dopamine activity in key brain regions — an effect that studies have linked to improved mood and greater alertness,” says Anu Realo, professor in the department of psychology at Warwick. The effects could be down to a reduction in caffeine withdrawal symptoms after a night’s sleep, Realo says, but that morning coffee works wonders.
Eat raw carrots, spinach and berries to boost mental health
Eating fruit in its “unmodified” state is associated with better mental health
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The greater variety of fruit and veg you eat, the better for your brain and mood. But try to make sure you crunch on some served raw each week. Dr Tamlin Conner, a psychologist at the University of Otago, reported in Frontiers, a psychology journal, that how food is prepared and consumed is an important consideration for mood. Her study of 400 adults suggested that fruit and veg eaten in their “unmodified” state are more strongly associated with better mental health than cooked, canned or processed produce.
Conner suggested that is probably because levels of important brain nutrients are lower if a vegetable or fruit has been cooked or processed in any way. Her top ten foods to eat raw for better mental health? Carrots, dark leafy greens, fresh berries, grapefruit, lettuce, citrus fruits, cucumber, kiwi fruit, bananas and apples.
Have a glass of purple grape or orange juice for an instant pick-me-up
If you need an instant mood boost, then a shot of flavanol-rich fruit juice might do the trick. A few years ago Daniel Lamport, associate professor in the school of psychology at the University of Reading, tested the effects of a glass of orange juice or a placebo drink on the moods of a group of middle-aged men. Results showed the drink boosted mental alertness.
“There are some short-term improvements to aspects of mood with flavonoid and polyphenol consumption from certain fruit juices,” Lamport says. “It’s to do with the mechanisms of increased blood flow to the brain.” For these benefits, it needs to be a juice that contains as much of the original fruit as possible. “The whole fruit should be juiced as with oranges, for example, the pithy bits on the outside of the flesh are where a lot of the flavonoids are present,” Lamport says. “It’s the whole fruit that has the psychological benefits.”
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Add egg yolks, chicken and shiitake mushrooms to reduce anxiety levels
Shiitake mushrooms contain choline which is necessary for healthy brain development
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Low dietary levels of choline, a nutrient needed for healthy brain development and muscle control, could be a biochemical driver for anxiety in some people, according to a study published by researchers from the University of California Davis (UCD) last year.
Although our livers can make small amounts of choline, it’s not enough to keep us healthy and we need a supply from foods including egg yolks, chicken, cruciferous vegetables such as cauliflower, broccoli and shiitake mushrooms. The UCD team discovered that people prone to anxiety disorders tend to have reduced levels of choline in their brains. And levels were lowest in the prefrontal cortex, a part of the brain involved thinking and emotional regulation.
“Someone with an anxiety disorder might want to look at their diet and see whether they are getting the recommended daily amount of choline,” said Richard Maddock, a psychiatrist and research professor in the Department of Psychiatry and Behavioural Sciences and lead author of the paper.
Avoid too many crisps, biscuits and takeaways
The more ultra-processed foods (UPF) you eat, the lower the levels of vitamins and minerals in your diet — including the B vitamins, C, D, E, copper, iron, phosphorus, magnesium, selenium and zinc. And when your brain doesn’t get the nutrients it needs, your mood will suffer.
A study of 26,000 adults by a team of French researchers found a strong link between UPF consumption and rates of depression, and there were similar findings from a study of middle-aged university graduates.
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