If our actions begin with our thoughts, then it’s essential to nurture them in the best possible way. And that’s possible through nutrition. Yes—because, like every other part of the body, the brain needs nourishment to function at its best. Sounds strange? Well, it doesn’t. Even the things that feel intangible—like mood, emotional state, goals, and willpower—require macro and micronutrients to work effectively.“A balanced diet built around specific foods encourages the production of serotonin (the so-called ‘happiness hormone’) and dopamine (the ‘pleasure neurotransmitter’); stabilises blood sugar levels, and supports gut microbiota”, explains nutritionist Loreto Nemi, a lecturer at UniCamillus University. We consulted him to guide us through the emotional labyrinth of good food.
Foods for good mood: what to eat and what to avoid
What are these mood-boosting foods? “Scientific research confirms that a diet rich in fresh, minimally processed vegetables, whole grains, legumes, fresh fruit and fish is linked to greater emotional well-being and a lower incidence of depression and anxiety”.
However, it’s not just about macronutrients like protein, carbohydrates, and fat. “Micronutrients—including vitamins, minerals, and antioxidants—are also crucial, as they play a deeper role in regulating inflammation, strengthening the immune system, and supporting overall health”, explains Nemi.
The expert outlines the key micronutrients found in ‘recommended foods’ and largely absent in ‘foods to avoid’.
Nemi recommends:
– Omega-3 polyunsaturated fatty acids: found in oily fish, walnuts, flax seeds, and chia seeds. These support the fluidity of neuronal membranes;
– B vitamins: found in whole gr
– Magnesium and zinc: present in almonds, cashews, pumpkin and sunflower seeds, legumes, whole grains, spinach, and beetroot. These nutrients are essential for modulating the body’s stress response;
– Tryptophan: a precursor of serotonin, found in animal protein as well as whole grains, pasta, and bread.
Be careful with:
– foods high in refined sugars, such as packaged sweets, savoury snacks, sugary breakfast cereals, ketchup, and sugar-added sauces;
– sugary drinks, including fizzy drinks, industrial fruit juices, and energy drinks;
– trans fats, found in packaged crisps, crackers, solid margarines, spreads, and fried foods.
“Excessive consumption of these foods and drinks is linked to chronic inflammation, an increased risk of depression and anxiety, and reduced mental energy”, warns Nemi. It goes without saying that it’s best to consume them as little as possible.
The role of carbohydrates
What about pasta and pizza? If made with wholemeal flour and minimal condiments, they’re not only healthy but can also contribute to happiness—thanks to their taste but also because carbohydrates stimulate the release of serotonin, the neurotransmitter that regulates mood and creates a sense of well-being. Additionally, foods rich in carbohydrates and fibre help stabilise blood sugar levels, avoiding fluctuations that can cause irritability, anxiety and difficulty concentrating. They also support gut microbiota health. “The brain relies on glucose as its main fuel”, explains Nemi. “Some studies suggest that people on strict low-carb diets may experience heightened depressive symptoms”. So, what about low-carb and ketogenic diets? “While many studies confirm their effectiveness for specific conditions such as epilepsy and certain neurological disorders, they aren’t ideal for mental health due to their extremely low carbohydrate content”.
Ultimately, common sense should guide dietary choices, and a qualified nutritionist should monitor liver function during low-carb regimens.
Intermittent fasting? Not ideal if you’re feeling low
Questions often arise around intermittent fasting, a dietary pattern that alternates between periods of eating and fasting during the same day. While this method can support weight management and metabolic health, going too long without food may become frustrating. “This approach can work for some motivated and healthy individuals”, explains Nemi, “but if you’re emotionally vulnerable, it can heighten anxiety, irritability, and obsessive thoughts about food”. For this reason, intermittent fasting should be avoided by those experiencing emotional or psychological challenges—or anyone dealing with an eating disorder.So, is it important to eat regularly? “Absolutely. In fact, we refer to circadian rhythms”, stresses Nemi, highlighting how consistent meal patterns help maintain stable blood sugar levels and regulate hormone production. “This prevents sudden energy dips, which can increase susceptibility to stress and lead to metabolic imbalance”. Eating well every 3–4 hours can protect against nervousness, poor concentration, and mood swings.
Comfort food: a treat or a trap?
Let’s turn to a more delicate—yet universally relatable—topic: comfort food. These are foods that provide emotional support and are often related to family traditions or reassuring memories. Typically warm, rich, sweet or savoury, they include baked pasta, lasagne, croquettes, focaccia, chocolate, homemade cakes, ice cream, and biscuits. These dishes naturally stimulate the release of serotonin, dopamine, and endorphins—but are they always good for us?
“Comfort food has genuine psychological value, as food is memory, affection, and solace”, explains Nemi. “A hot soup or dessert can offer relief and security. However, if relied on too heavily to cope with negative emotions, it can foster an unhealthy relationship with food”. It is the classic scenario of ‘eating to forget’. So yes—comfort is welcome. But ideally, it’s embraced as part of a balanced, well-managed diet without overindulgence.
Adaptogenic plants: a natural remedy
Help can also come in the form of adaptogenic supplements. These phytotherapeutic substances are commonly used to manage stress and boost cognitive function. Examples include ginseng, rhodiola rosea, ashwagandha, and eleutherococcus. “They enhance the body’s ability to respond to challenging situations by modulating the secretion of cortisol (the stress hormone) and catecholamines (substances activated in critical scenarios)”, explains Nemi. However, even though they’re natural, they may interact with other treatments. It’s essential to consult your GP before using them—especially if you have diabetes, high blood pressure, thyroid conditions, or are taking anticoagulants, anxiolytics, antihypertensives, or thyroid medications.
Start nourishing your brain… right now!
Here’s a practical suggestion from the expert to begin eating better for your mind and mood as soon as tomorrow: “I always encourage my patients to focus on adding, rather than eliminating. Consuming fresh food rich in micronutrients and antioxidants daily is key—so make room for fresh fruit and vegetables, nuts, and seeds”, advises Nemi. “It’s also important to take your time and eat mindfully—chewing slowly and paying attention to your body’s hunger and fullness cues”.