Processed foods deteriorate mood in two ways. The ingredients in processed foods such as simple sugars, MSG and over-refined flour create imbalances in our system which can lead to irritability, depression and hyperactivity. At the same time, processing removes healthy nutrients in foods that can prevent negative moods.

Serotonin - nature’s mood enhancer

That good feeling you get after a meal or snack is due to serotonin, a neurotransmitter that is involved in the regulation of mood, appetite, sleep, muscle contraction, memory and learning. When serotonin levels are high, we feel happy, and when they’re low we feel depressed. Eating too many carbohydrates decreases sensitivity to serotonin, putting us in a bad mood.  Even worse, eating too many serotonin-boosting foods, like a candy bar or soda may feel good for a short time, but can lead to a worse crash later on.

Insulin and glutamate

If you suddenly find yourself turning from Jekyll to Hyde think about what you’ve eaten. Insulin is a hormone which decreases blood sugar levels. The high sugar content and starchy carbohydrates in many manufactured foods cause the release of insulin to spike. In turn, blood sugar levels plunge resulting in hypoglycemia. Hypoglycemia causes the brain to release an amino acid called glutamate, which causes irritability, depression and hyperactivity. This is the same glutamate as in MSG, a flavor enhancer used in processed foods.

Chemical additives

Children are even more sensitive to chemical additives than adults. A study published in November 2007 in the British journal The Lancet showed that common food dyes and sodium benzoate – a preservative found in soft drinks, fruit juices and salad dressings – cause some children to become more hyperactive and distractible. It also found that the significant lead content in some dyes damages the brain and reduces IQ.

Ways to improve your mood with food:

• Eat frequently (every 3-4 hours) throughout the day to give your brain and body a constant source of fuel and prevent dips in blood sugar levels. 
• Eat more soluble fiber to slow down the absorption of sugar in your blood and lessen mood swings. Oats, brown rice, barley, apples, pears, potatoes, carrots, peas and beans are good sources. Avoid processed grains like white rice or pasta which have been stripped of fiber and nutrients.
• Eat more serotonin-rich foods like pineapples, bananas, kiwis, plums and tomatoes, and foods that enhance its production and absorption like spirulina, yoghurt, beans, cereals, leafy greens and avocados. 
• Omega-3 fats boost serotonin in the brain and calm children with hyperactive disorders. Good sources are walnuts, flax seeds and high quality omega-3 oil supplements. 
• Avoid sodium benzoate and artificial dyes like FD&C Yellow No. 5 and 6, D&C Yellow No. 10 and FD&C Red No.40, or E-numbered food dyes. These ingredients are found in many processed foods including soft drinks, candy and snack foods.
• Replace soft drinks and fruit juices with pure, clean water. 
• Reduce MSG intake by avoiding processed foods such as bouillon cubes and salad dressing.

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