The relationship between nutrition and mood

The relationship between nutrition and mood, are there foods that can make you feel happy, and others that can make you feel depressed?

From the book "300 questions in comprehensive nutrition"

By Dr. Cherifa Aboul Fettouh

Q: What happens when we eat food?

A: When we eat the brain deploys "chemicals" in the whole body, these substances are generally responsible for feeling happy or depressed or nervous... etc. Originally, the brain derives these chemical substances from various nutrients consumed by the human body.

There are types of food that contain a substance named "Tryptophan," which is responsible for feeling calm and happy. These foods include:

• Legumes: such as lentils, peanuts and white pulp.
• Foods that contain vitamin C: such as limes or citrus fruits, guava and tomatoes.
• Foods that contain folic acid: such as spinach, peanuts, meat and liver.
• Foods that contain zinc: such as fish, liver, peanuts and fat-free yoghurt (minerals are more concentrated in fat-free)
• Foods that contain potassium: such as bananas, banana shake and carrots. As it helps reduce blood pressure, therefore people who suffer from high blood pressure have potassium deficiency.

There are also types of food that can cause a feeling of depression or nervousness and anxiety, including:

• Food products that contain wheat: since it contains "gluten" which is one of the causes of depression. Toddler food is often rich with wheat free of this substance, and some children can be allergic to it, as well.
• Artificial sweeteners: A large percentage of those who are on an artificial sweeteners based "diet" – since it's free of calories - suffer from depression, so it is better for them to rely on fructose sugar or honey.
• Saturated fats: any fat that becomes solid at room temperature such as animal fat like butter and grease, as well as margarine and palm oil.

Q: There is a common belief that eggplant can cause depression, is it true?

A: It is not. The real reason is the boiling oil used to cook eggplant which contains saturated fats. Fats are important but still dangerous; therefore should be consumed properly and avoid consuming saturated fat.

Q: Are there nerve-racking foods?

A: Yes, they include all foods devoid of substances that cause calmness or the feeling of happiness, along with salty foods. Also caffeine: is nerve-racking, but has an adverse effect when sugar added, then it causes a feeling of happiness.
Chocolate too: Although it contains potassium, zinc and selenium, which are all very healthful and can cause a feeling of happiness. But it contains a bad element, which is sugar that leads to a sudden feeling of happiness that soon diminishes and increases the need to consume more.

Q: Although caffeine is nerve-racking, people in many nations – such as, America and Italy – consume it daily and frequently, and they do not suffer from nervousness or anxiety!

A: There is no doubt that caffeine - especially when a lot is consumed of it – can cause depression and become nerve-racking as well as drinking alcohol, but these people are always consuming coffee with sugar and dessert or other sugary foods, which does not cause any kind of depression or anxiety even temporarily. When the effect of sugar disappears, the beginning of anxiety and nervousness can be noticed but they understand it and deal with it well.
Also, despite the fact that sugar with caffeine can cause a feeling of happiness like chocolate, but it's a temporary feeling that may cause what is known as chocolate addiction.
As there are drinks that help improve the mental state and are considered energy boosters such as (tea). We often find people with hard jobs consuming it a lot. And we often find that the Chinese and most of the people in South Asia have high morale because they depend mainly on tea.

Q: What are the foods that can cause a feeling of happiness?

A: Chocolate is considered one of these foods but take caution of excessive consumption otherwise you'll be in danger of the so-called chocolate addiction. Tea also, improves mood and boosts energy, that's why we find people with hard and difficult jobs consume it a lot as it is one of the best drinks that improve the mood. Perhaps this is the reason people in China and South Asia are less vulnerable to depression in general.

Q: What about spices and herbs, are they related to mood changes, especially for people who eat too much of them?

A: Spices should be added to the extent that gives a smell. As a general rule, there are some types of spices and herbs which are useful and healthy such as thyme, basil, ginger and oregano. As there are some spices and herbs a lot of which may be harmful, such as liquorice (in case of high blood pressure) Hibiscus or roselle (in case of low blood pressure).