Front Door Delivery
Nowadays, you may feel worried, overwhelmed, or even depressed. Especially in times like this, where news about the pandemic dominates the headlines, it is important to take care of your mental health. Since mental health is important to us (and so should you!) be your priority!) We delve a little deeper into mood disorders to learn more about the impact of our eating habits on our mental health.
Sadness, discouragement, and loss of interest or pleasure in daily activities seem like familiar feelings to almost everyone, right? But if these feelings persist and affect our lives substantially, the problem may be a serious mental health issue: the mood disorder we call "depression."
According to the World Health Organization (WHO), depression is the leading cause of disability worldwide and can affect adults, adolescents, and children. Depression is a common mental disorder characterized by ongoing sadness and a lack of interest or pleasure [1].
In this article, we'll discuss the impact of depression on food consumption and the link between your diet and your mental health. We'll also delve into which specific compounds influence your mood. Plus, we'll show you how you can easily incorporate "good mood nutrients" into your daily routine.
Several studies have shown that depression and other mental health problems can influence food choices through physiological processes that influence appetite [2]. For example, depressive symptoms have been associated with attitudes that are barriers to healthy eating, meal skipping, and disordered eating, which ultimately increases the risk of developing obesity [3] [4]. Furthermore, depressive symptoms have also been associated with less healthy eating, characterized by higher intakes of saturated fat, sodium, and sugar [5]. Another study found that people without a mood disorder consumed more legumes, fruits, and vegetables, but less sweets and pastries than people with a mood disorder [6] [7].
Ok, let's keep one thing in mind; there is no specific diet that can cure mood disorders like depression. However, eating more, less, or none of some foods can help some people manage their symptoms. Other previous research indicates that specific components and nutrients in foods can have an impact on your mood.
According to different studies, eating well (a varied and well-balanced diet, rich in vegetables and nutrients) can be associated with feelings of well-being. A 2019 study found high levels of well-being reported by people who ate more fruits and vegetables [12]. A 2017 study found that symptoms of people with moderate to severe depression improved when they ate a healthier diet for 12 weeks [8].
The link between eating habits and mental health makes sense if you think about how much the brain has to do with our mood. The brain is always “on.” It works 24/7, even while we are asleep. This means that our brain requires a constant supply of fuel. That “fuel” comes from the foods we eat. Just like an expensive car, the brain works best when it only gets premium fuel. Eating “premium” foods that are high in vitamins, minerals, and antioxidants nourish the brain and protect it from oxidative stress—the “waste” produced when the body uses oxygen—which can damage cells. The brain can be damaged if you eat “low-quality” fuel substances, such as what you get from highly processed or refined foods like chips, cookies, bread, or soda. Multiple studies have found a link between a diet high in refined sugars and impaired brain function, and even worsened symptoms of mood disorders such as depression [9].
The food you eat alters your mood by influencing the level of certain neurotransmitters. Neurotransmitters are chemicals that allow brain cells to connect and communicate.
The four neurotransmitters that are created in the brain directly from food components are serotonin, dopamine, norepinephrine, and acetylcholine. Different foods can help increase the levels of these chemical messengers. The levels and activity of these neurotransmitters are sensitive to food intake, and changes in dietary patterns can have profound effects on behavior, eating patterns, sleep, and energy level [10]. Serotonin levels can be increased by consuming pineapple, tofu, nuts, and seeds. Foods that increase dopamine include, for example, bananas, almonds and walnuts, and dark chocolate. Foods that can help increase norepinephrine include beans and legumes, oats, and plantains. There are no foods or supplements that contain the chemical acetylcholine, but some foods such as whole grains may contain the building blocks of acetylcholine [13] [14]. According to multiple studies, the following nutrients may also influence your mood [10].
Low-carb diets tend to trigger depression, as the production of brain chemicals serotonin and tryptophan that promote feelings of well-being are triggered by carbohydrate-rich foods. Increased serotonin levels in the brain can be produced by any carbohydrate that triggers insulin secretion, regardless of its sweetness [15]. Glucose is the predominant fuel that supports brain function [16]. However, slow carbohydrates with a low GI (glycemic index) from oats and fruits have been shown to be more effective for long-term well-being.
The results of some studies have suggested that omega-3 fatty acids might help with depressive disorders. Eating omega-3 fatty acids may reduce the risk of mood disorders and brain diseases by improving brain function and protecting nerve cells. In addition, omega-3 supplementation has been shown to improve cognitive function. However, more research is needed to confirm this. Major plant-based food sources of omega-3 fatty acids include flax, hemp, and chia seeds (and their oils), and omega-3-fortified foods [17].
B vitamins are essential for optimal central nervous system function. Low levels of B vitamins have been documented in many studies as a contributing factor to mental illness, as well as poor memory and learning dysfunction. Food sources high in B vitamins include whole grains, green leafy vegetables, fortified cereals, and bananas [10].
Antioxidants can be compared to cleaners that remove waste products (free radicals) from natural bodily processes that can build up in the body. Antioxidants, including vitamins C and E, the mineral selenium, and a wide range of other compounds in fruits and vegetables, act in a way to protect brain cells from damage and destruction. If the body is unable to remove enough free radicals, oxidative stress can develop. This can lead to a number of diseases over time, including anxiety and depression [11].
Vitamin D, also known as the “sunshine” vitamin, is often associated with our mood. Some studies claim that vitamin D could play an important role in regulating mood and preventing depression. Additionally, some connections are found between vitamin D and anxiety. In one study, scientists found that people with depression who were given vitamin D supplements noticed an improvement in their symptoms. However, the research is still somewhat preliminary, meaning more research is needed to better understand how vitamin D supplementation could affect mood [18] [19] [20].
Now that you know that food can have a huge influence on your mood, it might be interesting to see how you can easily incorporate all of these amazing “good mood nutrients” into your daily life.
All Jimmy Joy products contain low glycemic index (GI) ingredients such as oats, flax seeds, and real fruit in the fruit smoothies. These foods can have a moderate but long-lasting effect on brain chemistry, mood, and energy level.
The omega-3 fatty acids in Jimmy Joy shakes , drinks , and bars may reduce the risk of mood disorders by improving brain function and protecting nerve cells. The B vitamins (B6 and B12) found in our products are essential for the optimal function of your entire central nervous system.
Last but definitely not least; Our Natural Body Cleansers – Antioxidants. All Jimmy Joy products contain a wide range of antioxidants that can prevent some mood-related problems or diseases by neutralizing the damage caused by free radicals. The antioxidants that can be found in all Jimmy Joy products are; Vitamin A, C, E and the minerals copper, zinc and selenium. In conclusion, incorporating Jimmy Joy as a meal replacement into a healthy and varied diet can have a positive impact on your mood in a very easy way.
Jimmy Joy can also be convenient and healthy when you are experiencing low energy levels, fatigue, or when you have no interest in cooking. When even getting out of bed, making a sandwich, or feeding your guinea pig seems like an almost impossible task to accomplish, Jimmy Joy can be your savior.
All of our products require (almost) no effort, energy or preparation time, but deliver a nutritious meal that will fill you with energy for a couple of hours. So, fast food, not junk food. In other words, Fast and Healthy Food!
Note: A healthy diet can improve mental health , however anyone experiencing symptoms of a mental health condition should consult their GP.
1. World Health Organization (2020). Depression.
2. Gibson EL (2006) Emotional influences on food choice: sensory, physiological and psychological pathways. Physiology & Behavior 89: 53–61.
3. Goodman E & Whitaker RC (2002) A prospective study of the role of depression in the development and persistence of adolescent obesity. Pediatrics 110: 497–504.
4. Fulkerson JA, Sherwood NE, Perry CL et al. (2004) Depressive symptoms and adolescent eating and health behaviors: a multifaceted view in a population-based sample. Preventive Medicine 38:865–875.
5. Appelhans BM, Whited MC, Schneider KL et al. (2012) Depression severity, diet quality, and physical activity in women with obesity and depression. Journal of the Academy of Nutrition and Dietetics 112: 693–698.
6. G. Grases, et al. (2019) Possible relationship between consumption of different food groups and depression.
7. M. Cabout et al. (2017) The MooDFOOD project: Prevention of depression through nutritional strategies.
8. Stranges, S., Samaraweera, P.C., Taggart, F., Kandala, N.B., & Stewart-Brown, S. (2014). Major health-related behaviors and mental well-being in the general population: The Health Survey for England.
9. E. Selhub (2015). Nutritional psychiatry: Your brain on food.
10. TS Sathyanarayana Rao, et al. (2008). Understanding nutrition, depression and mental illnesses.
11. J. Turner (2018). Nutrition Plays a Critical Role in Mental Health.
12. N. Ocean, P. Howley and J. Ensor (2019). Lettuce be happy: A longitudinal UK study on the relationship between fruit and vegetable consumption and well-being.
13. Dr. Carson-DeWitt (2015) What is Acetylcholine?
14. RJ Wurtman (1994). Food Components to Enhance Performance: An Evaluation of Potential Performance-Enhancing Food Components for Operational Rations.
15. RJ Wurtman (2006). Do carbohydrates affect food intake via neurotransmitter activity?
16. T. Blazey, et al. (2018). A systematic meta-analysis of oxygen-to-glucose and oxygen-to-carbohydrate ratios in the resting human brain.
17. G. Grosso, et al. (2014). Omega-3 Fatty Acids and Depression: Scientific Evidence and Biological Mechanisms.
18. DW Eyles, et al. (2005). Distribution of the vitamin D receptor and 1 alpha-hydroxylase in human brain.
19. R. Jorde, et al. (2008). Effects of vitamin D supplementation on symptoms of depression in overweight and obese subjects: randomized double blind trial.
20. GB Parker (2017). Vitamin D and depression.
35g of protein, fewer carbs, 25 delicious meals per bag
4.43 / 871 reviews
Complete protein shake 137 kcal / 25g protein Sugar free
4.67 / 12 reviews
