7 Science-Backed Ways to Boost Your Mood With Food

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Understanding that food impacts our mood is something we all intuitively grasp. Think about why you drink that coffee or tea in the morning. Or why you reached for that sweet treat in the afternoon. Or why you poured yourself that glass of wine in the evening.

We’re constantly seeking foods that make us feel a certain way—whether it’s to feel more energized, happier, or soothed. We often turn to food for emotional support, whether we’re seeking a quick pick-me-up or something to help us unwind after a long day. And research shows we’re right: Food does impact mood in very significant ways.

But here's what we don't realize: What we eat doesn’t just fuel our bodies; it plays a crucial role in shaping how we feel emotionally and mentally.

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1. More Fruits and Vegetables = More Happiness

Eating a plant-forward diet, particularly one rich in fruits and vegetables, can significantly improve mood. A study from the University of Warwick involving 12,000 participants found that those who added more servings of fruits and vegetables reported higher levels of life satisfaction. The mood improvement was so significant that it was comparable to the emotional boost of going from unemployment to employment. The more plant-based foods you consume—up to eight servings a day—the happier you may feel.

2. Plant-Based Diets Reduce Anxiety and Depression

Not only do plant-rich diets boost happiness, but they also reduce psychological distress. Research from the University of Otago revealed that the more fruits and vegetables people ate, the better they felt—not only immediately but the next day as well. This suggests that eating more plant-based foods may have lasting effects on mental well-being, helping to reduce symptoms of anxiety and depression.

3. Fruits and Vegetables May Also Help Prevent Depression

Consuming a higher intake of fruits—particularly berries, citrus fruits, and leafy greens—can help protect against depression. A meta-analysis of various diet studies showed that a diet rich in fruits and vegetables was linked to higher levels of optimism and lower levels of psychological distress. These nutrients may help balance brain chemistry and prevent deficiencies that contribute to mood disorders, providing a natural defense against depression.

4. Nutrient-Dense Diets Combat Mood Disorders

Diets high in processed foods, sugar, and unhealthy fats have been shown to contribute to poor mental health. These types of diets—especially when they lack essential nutrients—are associated with increased risks of psychological distress, anxiety, and depression. On the other hand, research has shown that a nutrient-dense diet full of fruits, vegetables, and healthy fats helps stabilize mood and improve overall mental health.

5. Plant-Based Foods Sharpen Your Mind

Eating more fruits and vegetables can improve cognitive function, boosting not just emotional health but also mental sharpness. Studies show that people who consume plant-based diets perform better on cognitive tasks. This is particularly important as we age—diets rich in plant-based foods can delay or prevent age-related cognitive decline. By nourishing the brain with the right nutrients, you’re also enhancing your ability to think clearly and stay mentally alert.

6. Clean Eating Enhances Performance in Athletes

Athletes are increasingly turning to plant-forward diets for better physical and mental performance. Take Tom Brady, for example: the NFL star follows an 80 percent vegan diet, focusing on clean, whole foods. His plant-based diet, along with proper sleep and hydration, supports his mental clarity and emotional well-being. High-performance athletes from various sports have adopted similar diets, showing that what you eat directly impacts how you perform, both physically and mentally.

7. Dietary Sovereignty Improves Mental Health and Empowerment

As I researched for my latest book SOVEREIGN, taking control of what you eat—through "dietary sovereignty"—not only improves mental well-being but also contributes to environmental health. A plant-forward diet is linked to better mental health outcomes and can align with sustainability goals, such as reducing your carbon footprint and supporting ethical farming practices. By eating nutrient-rich foods, you’re not only benefiting your body and mind but also empowering yourself to make choices that positively impact the world.

How Alcohol and Meditation Affect Your Mood

While food plays a major role in shaping our mood, other lifestyle choices, like alcohol consumption and meditation, also impact how we feel.

• Alcohol: Drinking alcohol, even in moderate amounts, can shrink brain volume and impair emotional regulation. Studies show that even less than one alcoholic drink per day can reduce brain volume and make it harder to process emotions, potentially worsening mental health over time. Though alcohol may provide temporary relief, it may ultimately harm your mood and cognitive function.

• Meditation: Meditation has the opposite effect. It increases brain volume and strengthens areas of the brain related to self-awareness, emotional regulation, and self-control. Meditation helps you process emotions more effectively and increases clarity, making it a powerful tool for maintaining a balanced mood and improving mental health. Studies show that regular meditation can improve brain health by enhancing these cognitive functions.

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Conclusion: Food is Medicine for Your Mood

What you eat directly affects how you feel—both physically and emotionally. Adding more fruits and vegetables to your diet can improve your mood, reduce stress, and enhance cognitive function. The research overwhelmingly supports the idea that a plant-forward diet not only nourishes your body but also plays a crucial role in maintaining mental health. So next time you’re feeling off, consider whether your food choices are contributing to how you feel. By eating more nutrient-rich, plant-based foods, you can help balance your emotions and improve your overall well-being. Pair this with healthy lifestyle practices like meditation and reducing alcohol, and you’ve got the perfect recipe for better mood and mental health.

This article is excerpted with permission from the book SOVEREIGN: Reclaim Your Freedom, Energy & Power in a Time of Distraction, Uncertainty & Chaos by Emma Seppälä, Ph.D.