What you eat can directly impact your mood and there is enough empirical evidence to prove it. There are some foods, like chocolates and bananas that directly impact the neurotransmitters in your brain. These neurotransmitters, including Dopamine, Serotonin and Gamma-aminobutyric acid (GABA), in turn impact your mood and happiness.

Details of how these chemicals shape the way we feel

Dopamine, also known as the feel-good hormone, is directly linked to the brain's reward system. Meanwhile, Serotonin helps stabalize mood and create long-lasting feelings of happiness or well-being. GABA reduces anxiety and helps us feel calm, particularly during stressful times.

1. Fatty Fish

Fatty fish like salmon and tuna are abundant in omega-3 fatty acids, particularly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). A 2022 research review linked these acids to reduced depression levels. Clinical trials also suggest that omega-3s from fish oil can lower depression scores. Health experts advise adults to consume at least 250–500 mg of combined EPA and DHA daily.

2. Dark Chocolate

Dark chocolate contains polyphenols, flavonoids, and essential nutrients that may improve mood by triggering the release of feel-good compounds. Although more research is needed, its health benefits are often linked to its high flavonoid content. Opt for dark chocolate with at least 70% cocoa solids and minimal added sugar.

3. Fermented Foods

Fermented foods such as kimchi, yogurt, kefir, kombucha, and sauerkraut support gut health and mood. These foods are rich in probiotics, which foster the growth of beneficial gut bacteria, potentially increasing serotonin levels. Studies suggest a connection between a healthy gut microbiome and lower rates of depression. However, more research is required to establish this fact.

4. Bananas

Rich in vitamin B6, bananas aid in producing neurotransmitters like dopamine and serotonin. A single ripe banana contains 18 g of sugar and 5.3 g of dietary fibre, providing stable blood sugar levels for better mood control. Combining bananas with healthy proteins or fats, like peanut butter, can further regulate glucose levels. Slightly underripe bananas are great for your gut biome as they are packed with of prebiotics.

5. Oats

Oats are an excellent source of fibre and iron, both crucial for maintaining mental health. A 100-gram serving of rolled oats provides 10 g of dietary fibre and meets over half of the daily iron requirement for adults over 51. Studies link higher fibre intake to improved mental health and lower depressive symptoms. The iron meanwhile helps wth mood disorders.

6. Berries

Berries are rich in antioxidants and anthocyanins, which combat oxidative stress and inflammation. Diets high in anthocyanins, like those found in blueberries and blackberries, are associated with reduced depression symptoms.

7. Nuts And Seeds

Nuts and seeds provide healthy fats, plant-based protein, and tryptophan, an amino acid essential for serotonin production. Almonds, walnuts, pumpkin seeds, and sunflower seeds are particularly beneficial. They are key components of the Mediterranean diet, which is associated with a lower risk of depression. Additionally, they supply zinc and selenium, crucial for brain function.

8. Coffee

The caffeine content in coffee blocks adenosine, a compound that induces tiredness, enhancing alertness and focus. It also stimulates mood-boosting neurotransmitters like dopamine. Both caffeinated and decaffeinated coffee have been linked to improved mood, although caffeinated varieties show greater effects.

9. Beans And Lentils

Beans and lentils are excellent sources of fiber, plant-based protein, and B vitamins, such as B6, B9 (folate), and B12. These nutrients support mood regulation by increasing serotonin and dopamine levels. A diet rich in beans and lentils may help combat mood disorders associated with vitamin deficiencies.

While matcha has become a favourite for many, it comes with its own set of benefits and cautions. Celebrated for its energising properties and health perks, matcha is not completely risk-free. Overdoing it can lead to certain health issues. Recent research suggests that excessive matcha consumption can affect the heart and digestion. We spoke to Dr. Rahul Mehrotra, Chief - NIC & Clinical Cardiology, Artemis Hospitals, to understand more.

How Overconsumption of Matcha Can Impact Your Heart or Health?

Matcha contains caffeine, and consuming it in large amounts can increase heart rate, cause palpitations, raise blood pressure, or trigger anxiety in sensitive individuals. While L-theanine in matcha usually has calming effects, too much caffeine can overpower this balance.

Digestively, matcha is slightly acidic. Overconsumption can lead to stomach upset, acid reflux, or constipation, especially on an empty stomach. Additionally, matcha can interfere with iron absorption from plant-based foods, potentially raising the risk of iron deficiency over time if your diet isn’t balanced.

While matcha offers notable benefits such as improved metabolism and focus, taking too much may offset these advantages. The best approach is moderate consumption as part of a balanced diet.

Benefits of Moderate Matcha Consumption

• Sustained Energy Boost: Matcha provides a smooth, long-lasting energy lift without the jitters of coffee, thanks to the combination of caffeine and L-theanine. This helps maintain steady energy throughout the day.
• Rich in Antioxidants: Packed with catechins, matcha helps neutralise harmful free radicals, supports overall wellness, and can promote liver health.
• Enhanced Focus and Relaxation: L-theanine in matcha encourages calmness while enhancing concentration, making it an excellent drink for mental clarity.
• Boosts Metabolism: Regular matcha consumption may help improve metabolism and support fat burning, assisting with weight management when paired with a healthy lifestyle.
• Supports Heart Health: Drinking matcha regularly may aid in regulating blood sugar, reducing blood pressure, and lowering bad cholesterol, all of which contribute to heart health.

According to Dr. Rahul Mehrotra, enjoying matcha sensibly allows you to harness its benefits without risking adverse effects on your heart or digestion.

How Much Matcha Should You Consume?

• One to Two Cups Per Day: Most experts suggest limiting matcha to one or two cups daily.
• Caffeine Limit: Make sure your total caffeine intake—from matcha and other sources—does not exceed 400 milligrams per day.
• Pregnant Women: Expecting mothers should be careful with matcha and other caffeinated drinks to avoid potential complications.
• Caffeine Sensitivity: If you are sensitive to caffeine, it’s wise to reduce your matcha intake to prevent side effects like jitteriness or palpitations.
• Age and Health Considerations: Older adults or people with conditions such as high blood pressure should check with a doctor before increasing their matcha consumption.

Those with higher caffeine tolerance might handle more matcha without issues, while younger individuals or those with underlying conditions, such as liver problems or high blood pressure should approach it with extra caution.

MCT oil has become a popular supplement in the world of health and wellness, often praised for its ability to boost energy, support weight management, and improve brain function. Derived from medium-chain triglycerides, fats that are more easily digested and converted into energy than long-chain fats.

Whether you are an athlete, someone looking to support cognitive health, or simply exploring healthier fat options, understanding what MCT oil is, how to use it, and why it has gained so much attention can help you decide if it belongs in your daily routine.

What Is MCT Oil?Medium-chain triglyceride (MCT) oil is a processed oil typically derived from coconut or palm kernel oil, though small amounts of MCTs are also naturally present in foods like dairy. As the name suggests, MCT oil contains medium-length chains of fats called triglycerides. Because these fatty acids are shorter than the long-chain fats found in many other foods, the body can digest and convert them into energy more quickly.

There are four main types of medium-chain fatty acids: lauric acid, caproic acid, caprylic acid, and capric acid. MCT oil is made up almost entirely of caprylic and capric acids, which are thought to be the most easily absorbed and metabolised by the body.

MCT oil is versatile and easy to add to your daily routine, but it’s best to start small to see how your body responds. Begin with 1 teaspoon a day and gradually increase to 1–2 tablespoons if tolerated. Here are some simple ways to use it:

• In your morning coffee or tea: Blend it in for a creamy texture and sustained energy.
• Smoothies and shakes: Add a spoonful for an extra boost of healthy fats.
• Salad dressings or sauces: Use it as a light base or mix with olive oil.
• Cooking: MCT oil has a low smoke point, so it’s best for drizzling over foods rather than frying or high-heat cooking.

Why Is MCT Oil Getting So Popular?

Additionally, studies suggest that MCT oil may support weight management, improve mental clarity, and even aid digestion. It is is easy to add to coffee, smoothies, or salad dressings which also makes it an attractive option for those seeking a simple way to incorporate healthy fats into their diet.

MCT Oil: Benefits

While MCT oil is not a magic fix, it can be a useful addition to a balanced diet when taken in moderation. Its potential benefits for energy, metabolism, and brain health make it popular among health enthusiasts, but it is important to consult a doctor before making it a regular part of your routine. Choosing high-quality MCT oil and using it wisely can help you enjoy its advantages without unwanted side effects.

Taking care of our brains should be a top health priority. After all, the brain controls nearly every function in our body. As we age, however, our brain function naturally declines, and the risk of dementia rises. Dementia is a term that covers memory loss and other cognitive difficulties that significantly affect daily life. Current data suggest that the number of dementia cases—now around 514,000 per year, could double by 2060, highlighting the urgent need for ways to protect the brain.

Research shows that lifestyle choices have a major impact on brain health. But did you know that certain diets can help lower your risk of Alzheimer’s? Here’s what you need to know.

What is Mediterranean Diet?

Mediterranean Diet Could Lower Alzheimer’s Risk by 35%

ALSO READ: Diet For Mental Health: How Keto Helps With Depression

While the Mediterranean diet as a whole was linked to reduced dementia risk, researchers highlighted a few key components that seem to have the most impact: fresh fruits, nuts, and sources of monounsaturated fats, such as olive oil and avocados.

The study indicates that sticking to the Mediterranean diet over the long term may substantially lower the risk of Alzheimer’s, even for those with a genetic predisposition. This diet is packed with fiber, antioxidants, healthy fats, and lean proteins, found in foods like fruits, vegetables, nuts, seeds, legumes, whole grains, seafood, and olive oil. Incorporating more of these foods into your daily meals can be a simple way to support brain health.

How To Follow a Mediterranean Diet?Incorporating the Mediterranean diet into your daily routine doesn’t have to be complicated. Start by adding more fresh fruits and vegetables to every meal, swapping refined grains for whole grains, and including nuts, seeds, and legumes as snacks or salad toppings. Use olive oil as your main cooking fat instead of butter or processed oils, and aim to include fish or seafood a few times a week.

ALSO READ: Never Eat Chia Seeds THIS Way: Doctor Warns Of Hidden Dangers

Red meat and sweets can be enjoyed occasionally, rather than daily. Beyond food, try to stay active through walking, yoga, or other forms of exercise, and make mealtimes a social experience whenever possible, sharing meals with family or friends to combine nutrition with connection and reduced stress.

For personalised guidance, consulting a registered dietitian can help you create a plan that fits your tastes and lifestyle.