The recent grim weather has tested even the most optimistic among us, but could dietary changes offer a remedy? Professor Aedín Cassidy from the Co-Centre for Sustainable Food Systems and the Institute for Global Food Security at Queen’s University Belfast suggests that adjusting our food intake can lead to elevated feelings of happiness and optimism.
In a groundbreaking study conducted in collaboration with researchers from the Harvard TH Chan School of Public Health, Cassidy and her team explored whether a diet rich in flavonoids—natural compounds abundant in various plant foods—can enhance mood.
Flavonoids, which belong to the polyphenol family of plant compounds, cross the blood-brain barrier and influence neurotransmitters and blood vessel processes, potentially improving various cognitive functions. While not found in all plant foods, flavonoids are particularly prevalent in berries, grapes, tea, and dark chocolate.
• The nutrient you didn’t know you needed, and how to eat more of it
Previous research indicated that a high intake of flavonoids correlates with increased longevity and a reduced risk of chronic diseases like dementia, diabetes, and heart disease. Now, improvements in mood can be added to that list. “Our study is the first large research effort to establish a positive link between our dietary choices and long-term happiness,” states Dr. Alysha Thompson, a colleague of Cassidy and co-author of the paper. “Moreover, this creates a beneficial cycle where healthy eating fosters happiness, which in turn encourages better dietary habits.”
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<p>Dark chocolate contains flavonoids, which can improve various cognitive functions.</p>
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<p class="responsive__Paragraph-sc-1pktst5-0 gaEeqC">Analyzing data from over 40,000 women over the course of 18 years, the team found that those consuming around three servings daily of flavonoid-rich foods like blueberries, strawberries, apples, or citrus fruits exhibited a sustained mood boost of 3-16 percent.</p>
<p class="responsive__Paragraph-sc-1pktst5-0 gaEeqC">Simply put, these individuals were more consistently happy and optimistic compared to those with lower flavonoid intakes. “There’s a clear dose response,” notes Thompson. “The more we incorporate these flavonoid-rich foods into our diets, the better our outlook becomes.”</p>
<h2 id="688128bf-790e-4813-8291-428a8b1de059" class="responsive__Heading2-sc-4v1r4q-9 bQMpmd">Where to Start for a Mood Boost? Expert Tips for a Happy Diet</h2>
<h3 id="bccda90b-f273-46f5-88d0-083c8fafacb7" class="responsive__Heading3-sc-4v1r4q-10 dxCaTt">Aim for Variety in Flavonoids for Maximum Mood Enhancement</h3>
<p class="responsive__Paragraph-sc-1pktst5-0 gaEeqC">A diverse intake of flavonoids is essential for sustained happiness. “There are many types of <a href="https://www.thetimes.com/life-style/food-drink/article/the-14-superfoods-that-do-work-wonders-from-apples-to-oats-z6tbdwwnk" class="link__RespLink-sc-1ocvixa-0 csWvlP">flavonoids</a>, including anthocyanins found in berries, grapes, and eggplants, flavan-3-ols in tea and apples, and flavonols in broccoli and kale,” explains Cassidy. “Some support blood pressure, others benefit lipid profiles, and others are good for brain health. Hence, a wide variety over time maximizes health and mental wellbeing.”</p>
<p class="responsive__Paragraph-sc-1pktst5-0 gaEeqC">This conclusion is also backed by a recent review from psychologists at the University of Reading, which linked mood and mental health benefits to foods like cocoa, berries, cherries, peppermint, walnuts, and green tea. “The flavanols in these foods enhance cerebral blood flow,” says Dr. Katie Barfoot, a School of Psychology lecturer and co-author of the review. “Some people report feeling uplifted within two hours of consuming these foods, along with long-term mood benefits.”</p>
<p class="responsive__Paragraph-sc-1pktst5-0 gaEeqC">• <a href="https://www.thetimes.com/life-style/health-fitness" class="link__RespLink-sc-1ocvixa-0 csWvlP"><b>More expert tips on healthy living, fitness, and wellbeing</b></a></p>
<h3 id="bd566148-64d9-415b-9fdb-6732de8b25ad" class="responsive__Heading3-sc-4v1r4q-10 dxCaTt">A Morning Coffee (or Tea) Could Boost Your Happiness</h3>
<p class="responsive__Paragraph-sc-1pktst5-0 gaEeqC">Recent studies confirm that having a cup of coffee or tea in the morning—within the first 2.5 hours of waking—enhances mood more effectively than later consumption. Research from the University of Warwick and Bielefeld University analyzed mood responses from 28,000 reports provided by over 200 adults over four weeks. Results showed an immediate increase in positive emotions after morning caffeine intake. Both coffee, rich in polyphenols, and tea, high in flavonoids, enhance mood, although caffeine also contributes significantly.</p>
<p class="responsive__Paragraph-sc-1pktst5-0 gaEeqC">“<a href="https://www.thetimes.com/life-style/health-fitness/article/the-simple-rules-for-a-healthy-start-to-the-day-smvsbrlgp" class="link__RespLink-sc-1ocvixa-0 csWvlP">Caffeine blocks adenosine receptors</a>, which boosts dopamine activity in critical brain areas — an effect linked to improved mood and increased alertness,” notes Anu Realo, a professor in the psychology department at Warwick. While the positive effects may stem from alleviating caffeine withdrawal after a night's sleep, the benefits of morning coffee are undeniable.</p>
<h3 id="e72169f0-dead-4a38-8acd-a3b316648362" class="responsive__Heading3-sc-4v1r4q-10 dxCaTt">Consume Raw Carrots, Spinach, and Berries for Mental Wellness</h3>
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<p>Eating fruit in its natural state is associated with improved mental health.</p>
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<p class="responsive__Paragraph-sc-1pktst5-0 gaEeqC">Increasing the variety of fruits and vegetables in your diet enhances brain function and mood. Additionally, incorporating raw options weekly is beneficial. Dr. Tamlin Conner, a psychologist at the University of Otago, noted in the journal *Frontiers* that the method of food preparation significantly affects mood. Her study involving 400 adults indicated that raw fruits and vegetables are more closely linked to improved mental health compared to cooked, canned, or processed alternatives.</p>
<p class="responsive__Paragraph-sc-1pktst5-0 gaEeqC">Conner suggested this is likely due to lower levels of crucial brain nutrients found in cooked or processed produce. Her top ten recommendations for raw foods beneficial to mental health include carrots, dark leafy greens, fresh berries, grapefruit, lettuce, citrus fruits, cucumber, kiwifruit, bananas, and apples.</p>
<h3 id="5ac3b0ad-1f0b-4a39-8ff7-77fd55f4adfa" class="responsive__Heading3-sc-4v1r4q-10 dxCaTt">Enjoy Purple Grape or Orange Juice for a Quick Mood Lift</h3>
<p class="responsive__Paragraph-sc-1pktst5-0 gaEeqC">For an instant mood enhancement, a glass of flavanol-rich juice might be the answer. Daniel Lamport, an associate professor in the psychology department at the University of Reading, conducted research on the effects of orange juice versus a placebo on middle-aged men's moods. The findings indicated that the juice significantly increased mental alertness.</p>
<p class="responsive__Paragraph-sc-1pktst5-0 gaEeqC">“Flavonoid and polyphenol consumption from specific fruit juices can lead to short-term mood improvements,” Lamport states. “It pertains to increased blood flow to the brain.” For optimal results, choose juices that retain as much of the whole fruit as possible. “For instance, in orange juice, many flavonoids are found in the pith surrounding the flesh; thus, consuming the whole fruit is crucial for maximum psychological benefits.”</p>
<p class="responsive__Paragraph-sc-1pktst5-0 gaEeqC">• <a href="https://www.thetimes.com/life-style/health-fitness/article/fibre-sources-eat-more-advice-tips-n9vtpd7zr" class="link__RespLink-sc-1ocvixa-0 csWvlP"><b>Why fiber matters — and how to consume enough of it</b></a></p>
<h3 id="d4ddb576-a5e2-4147-ad4d-8b367379c126" class="responsive__Heading3-sc-4v1r4q-10 dxCaTt">Incorporate Egg Yolks, Chicken, and Shiitake Mushrooms to Alleviate Anxiety</h3>
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<p>Shiitake mushrooms contain choline, essential for healthy brain development.</p>
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<p class="responsive__Paragraph-sc-1pktst5-0 gaEeqC">Low dietary choline, a nutrient essential for brain development and muscle control, has been suggested as a biochemical contributor to anxiety, according to a study published by researchers at the University of California, Davis. While our bodies do produce small amounts of choline, it's not sufficient, hence dietary sources such as egg yolks, chicken, cruciferous vegetables, and shiitake mushrooms are crucial.</p>
<p class="responsive__Paragraph-sc-1pktst5-0 gaEeqC">The UCD team observed that individuals prone to anxiety disorders typically have lower choline levels in their brains, especially in the prefrontal cortex, which regulates thinking and emotions. “Someone suffering from anxiety might want to assess whether they’re obtaining the recommended daily amount of choline,” suggests Richard Maddock, a psychiatrist and research professor in the Department of Psychiatry and Behavioral Sciences, who authored the study.</p>
<h3 id="c73be972-3116-431c-8da3-1e3296b16835" class="responsive__Heading3-sc-4v1r4q-10 dxCaTt">Limit Consumption of Crisps, Biscuits, and Takeaways</h3>
<p class="responsive__Paragraph-sc-1pktst5-0 gaEeqC">The more ultra-processed foods (UPFs) you include in your diet, the lower your intake of essential vitamins and minerals—such as B vitamins, C, D, E, copper, iron, phosphorus, magnesium, selenium, and zinc. A deficiency in these nutrients negatively impacts mood.</p>
<p id="last-paragraph" class="responsive__Paragraph-sc-1pktst5-0 gaEeqC">A study involving 26,000 adults conducted by French researchers illustrated a strong link between UPF consumption and depression rates, corroborated by findings from a study of middle-aged university graduates.</p>In conclusion, enhancing your mood through dietary changes is not only achievable but also rooted in science. By incorporating flavonoid-rich foods and being mindful of what you consume, you can positively impact both your mental health and overall well-being. Small adjustments in your diet today could lead to significant improvements in your happiness tomorrow.
