Mood-Boosting Foods: What to Eat (and Avoid) for Better Mental Health

Eating foods such as chocolate, ice cream, or steak, may be enjoyable, but only up to a point. On the flip side, a strict diet of vegetables and quinoa can be difficult and unmotivating.

Over the past year, many of us in Jewish communities around the world have experienced sadness, depression, and anxiety. These are heavy emotions, and affect our day-to-day functioning. In such a state, it can be especially difficult to make changes to our diet, but we can still make small, thoughtful choices that provide our bodies with the tools and nutrients they need to process difficult experiences.

When blood glucose levels rise after eating sugar, refined carbs, or even artificial sweeteners such as aspartame, serotonin production can be blocked which can lead to mood swings and depression.

Other mood disruptors include caffeine and alcohol, which, among other things, interfere with sleep quality impacting our emotional well-being. Foods high in sodium (salt) can also weaken the immune system and lead to fatigue, which in turn can trigger mood instability.

Foods that can genuinely support emotional and mental health include:

• Leafy greens help reduce inflammation. Depression and anxiety are often linked to chronic inflammation in the body.

• Avocados, berries, and apples help balance blood sugar.

• Flax seeds and walnuts are rich in omega-3 fatty acids, which support brain function.

B vitamins are essential for a healthy nervous system. You can find them in whole grains such as brown rice, whole wheat, and spelt, and in legumes like beans, chickpeas, and lentils.

Vitamin B12, found in animal-based proteins, supports healthy blood function and helps prevent anemia. A deficiency in B12 can lead to restlessness, fatigue, and depression. It's worth noting that too much B12 can cause symptoms similar to a deficiency, and it is therefore important to check your levels before taking supplements.

A vitamin D deficiency can also lead to low mood. Vitamin D can be increased through controlled sun exposure, eating foods like salmon and sardines, or by taking a supplement.