There is a high chance you landed on this post after searching how food affects your mood? You probably have eaten something healthy or unhealthy and it impacted your mood in a good or bad way.

Even if this is not the case, the subject of how food affects your mood is very interesting and I will share a personal experience plus some scientific studies on the correlation between the food you eat and the impact it leaves on your mood.

How Healthy Food Affects your mood?

Some recent studies suggest that eating a healthy and balanced diet e.g. the Mediterranean diet can help avoid depression. Basically, there are 10 fundamental nutrients that can upscale your mood.

The relation between food and mood is bidirectional: food affects your mood through physiological mechanisms. When you have a choice you choose your food according to the frame of mind you currently are in.

And basically, it is your belly that is in control of everything. Like said in the TEDx talk below.

How fast food can affect your mood in a bad way?

This is what I ate in the breakfast a few days ago. The pizza and half burger tasted very good but felt very bad. And within minutes gave me a fever.

Now, you can’t blame a fever on fast food but if it’s a left-over from last night and if you don’t know how to operate an Owen properly, then you surely need to re-assess whether to eat something like this or not.

In my case, it was not a good idea.

From a medical perspective, fast food or junk food is very rich in sodium and can lead to headaches and migraine. It is high in carbs potentially triggering outbreaks of acne plus can lead to dental cavities. All that is surely not good for your mood.

10 Basic Nutrients that can lift your mood

It’s all about your brain. Everything is controlled from there.

And when it comes to optimal cognitive functioning, there are 10 basic nutrients that are good to battle depression and uplift your mood. They are:

Iron, Magnesium, Omega-3 fatty acids, Calcium, Chromium, Folate, Vitamin B6, Vitamin B12, Vitamin D and Zinc.

Foods that are Rich in Basic Nutrients

Carbohydrates & Fibrewholemeal bread, wholegrain cereals, baked beans, pasta, potatoes, peas, other starchy vegetables
Fatoils, butter, margarine, cream, meat, cheese, pastry, biscuits, nuts
Beta-carotene (converts to vitamin A)carrots, spinach, pumpkin, broccoli, tomatoes, apricots, rockmelon
Vitamin EPolyunsaturated oils, polyunsaturated margarine, nuts, olive oil, fatty fish and small amounts in wholegrain cereals and green vegetables
ThiaminWholegrain cereals, pork, bread, nuts, peas
Zincoysters, meat, fish, poultry, eggs, wholegrain cereals, peanuts
Vitamin B6Wholegrain cereals, meat, fish, peanuts, bananas
Vitamin B12meat, fish, eggs, cheese, milk, oysters
Vitamin COranges, tomatoes, potatoes, broccoli, cabbage, Brussels sprouts, Strawberries
Calciumcheese, milk, yoghurt, canned fish, nuts, sesame seeds (tahini), dried fruit
Ironmeat, poultry, wholegrain cereals, wholemeal bread, eggs
Sodiumtable salt, meat, milk, cheese, seafood, spinach, celery
PotassiumPotatoes, bananas, oranges, apricots, other fruit and vegetables, meat, fish, nuts
IodineSea foods, milk and cereals and vegetables from areas with high iodine content in the soil, iodized table salt

Also, check out foods that are most dense in nutrients in the video below:


For healthy living, it is important to eat a variety of food. Of course, there will be favourites and cravings but there is always a balance that you can adopt in the eating habits.

The more you go for variety, the lesser is the chance to get short of any nutrient in the body.

Too much will never be enough, so make sure the food you are putting into your stomach is coming from a variety of nutritionally rich sources and they are uplifting your mood– rather than causing depression and inflammations.

Categories: Fitness

Bilal Ahmed

A random guy on the Internet enthusiastic about Blogging Chess and Football Life motto "make people's lives easier"