Can your diet really affect your mood? Can what you choose to eat or drink encourage bad moods or even mild depression?

According to www.webmd.com, “While certain foods may not ease depression (or put you instantly in a better mood), they may help as part of an overall treatment plan.

There’s more and more research indicating that, in some ways, diet may influence the mood. We don’t have the whole story yet, but we have some interesting clues.”

So what are the clues?

Webmd.com goes on to say: “Basically, the science of food’s affect on mood is based on this: Dietary changes can bring about changes in our brain structure (chemically and physiologically), which can lead to altered behavior.”

Do you want to change your diet because you want to improve your mood? Webmd.com gives eight suggestions and encourages to incorporate as many as possible, because regardless of their effects on mood, most of these changes offer other health benefits as well.

  • Don’t banish carbs – just choose “smart” ones. The connection between carbohydrates and mood is all about tryptophan, a nonessential amino acid. (Read all about tryptophan at http://www.webmd.com/food-recipes/how-food-affects-your-moods). It’s important to make smart carbohydrate choices like whole grains, fruits, vegetables, and legumes, which also contribute important nutrients and fiber. Without the healthy amount of carbs in our diet, fatigue may set in and the desire to exercise may be reduced in overweight adults after just two weeks.
  • Increase Omega-3 Fatty Acids. Researchers have noted that Omega-3 polyunsaturated fatty acids (found in fatty fish, flaxseed, and walnuts) may help protect against depression. There are also other health benefits to eating fish a few times a week (aim for 2-3 servings each week).
  • Eat a balanced breakfast. Eating breakfast regularly leads to an improved mood, along with a better memory, more energy throughout the day, and feelings of peace. So, skipping breakfast would do the opposite – less energy, feeling fatigued and anxious. What’s a good balanced breakfast? Lots of fiber and nutrients, some lean protein, good fats, and whole-grain carbohydrates.
  • Keep exercising and lose weight slowly. Researchers have found a strong link between depression and obesity, lower physical activity levels, and a higher calorie intake. Even without obesity as a factor, depression was associated with lower amounts of moderate or vigorous physical activity. Slow weight loss can improve mood. Fad dieting isn’t productive or helpful as it can lead to irritability.
  • Move to a Mediterranean diet. The Mediterranean diet is a balance, healthy eating pattern that includes plenty of fruits, nuts, vegetables, cereals, legumes, and fish – all of which are important sources of nutrients linked to preventing depression. Researchers wonder whether poor nutrient intake may lead to depression, or whether depression leads people to eat a poor diet. Folate is found in Mediterranean diet staples like legumes, nuts, many fruits, and particularly dark green vegetables. B-12 can be found in all lean and low-fat animal products, such as fish and low-fat dairy products.
  • Get enough Vitamin D. Vitamin D increases levels of serotonin in the brain but researchers are unsure of the individual differences that determine how much vitamin D is ideal (based on where you live, time of year, skin type, level of sun exposure). Try to get about 600 international units (IU) of vitamin D a day from food if possible.
  • Select Selenium-Rich foods. Try taking a Selenium supplementation of 200 micrograms a day for seven weeks to improve mild and moderate depression as there is (more likely than not) an association between low selenium intakes and poorer moods. Make sure you’re eating foods that help you meet the Dietary Reference Intake for selenium (55 micrograms a day). It’s possible to ingest toxic doses of selenium, but this is unlikely if you’re getting it from foods rather than supplements. Selenium rich foods are: seafood, nuts, seeds, lean mean, whole grains, beans, legumes, and low-fat dairy products.
  • Don’t overdo caffeine. In some people, caffeine can exacerbate depression. Especially if it keeps you awake at night, leading to poor sleep and thus, a bad mood the next day). Those at risk could try eliminating caffeine for a month or two and see if it improves their mood.

How food changes your mood and why it is important to know what you eat is important. The Bible says, “So, whether you eat or drink, or whatever you do, do all to the glory of God.” (1 Corinthians 10:31). The Bible also says in 1 Corinthians 11:29, “For anyone who eats and drinks without discerning the body eats and drinks judgement on himself.”

Paul says in Romans 12:1-2: “I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship. Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.”