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Understanding that food impacts our mood is something we all understand intuitively. Think about why you drink that coffee or tea in the morning. Or why you enjoyed that sweet treat in the afternoon. Or why you poured yourself that glass of wine in the evening.

We’re constantly searching for foods that make us feel a certain way, whether it’s to feel more energized, happier, or peaceful. We often turn to food for emotional support, whether we’re looking for a little pick-me-up or something to help us unwind after a long day. And research shows we’re right: food has a very big impact on mood.

But here’s what we don’t realize: what we eat doesn’t just nourish our bodies; it plays a crucial role in how we feel emotionally and mentally.

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1. More fruits and vegetables = more happiness

Eat a plant dietespecially those rich in fruits and vegetables, can significantly improve mood. A University of Warwick study of 12,000 participants found that those who added more servings of fruit and vegetables reported higher levels of life satisfaction. The improvement in mood was so significant that it was comparable to the emotional boost felt when moving from unemployment to employment. The more plant-based foods you eat – up to eight servings per day – the happier you’ll feel.

2. Plant-based diets reduce anxiety and depression

Not only do plant-rich diets stimulate happinessbut they also reduce psychological distress. Research from the University of Otago found that the more fruit and vegetables people ate, the better they felt, not only immediately but also the next day. This suggests that eating more plant-based foods could have lasting effects on mental well-being, helping to reduce disease symptoms. anxiety And depression.

3. Fruits and vegetables can also help prevent depression

Consuming a higher intake of fruits, especially berries, citrus fruits, and leafy greens, can help protect against depression. A meta-analysis of various dietary studies showed that a diet rich in fruits and vegetables was linked to higher levels of optimism and lower levels of psychological distress. These nutrients can help balance brain chemistry and prevent deficiencies that contribute to mood disorders, providing a natural defense against depression.

4. Nutrient-Rich Diets Fight Mood Disorders

Diets high in processed foods, sugar and unhealthy fats have been shown to contribute to poor mental health. These types of diets, especially when lacking essential nutrients, are associated with increased risks of psychological distress, anxiety and depression. On the other hand, research has shown that a nutrient-dense diet rich in fruits, vegetables, and healthy fats helps stabilize mood and improve overall mental health.

5. Plant-based foods sharpen your mind

Eating more fruits and vegetables can improve cognitive function, boosting not only emotional health but also mental acuity. Studies show that people who follow a plant-based diet perform better on cognitive tasks. This is especially important as we age: diets rich in plant-based foods can delay or prevent age-related problems. cognitive decline. By nourishing the brain with the right nutrients, you also improve your ability to think clearly and stay mentally alert.

6. Healthy eating improves athlete performance

Athletes are increasingly turning to plant-based diets to improve their physical and mental performance. Take Tom Brady, for example: The NFL star follows an 80% vegan diet, focusing on clean, whole foods. Her plant-based diet, coupled with adequate sleep and hydration, supports her mental clarity and emotional well-being. Top athletes from various sports have adopted similar diets, demonstrating that what you eat has a direct impact on your performance, both physical and mental.

7. Food sovereignty improves mental health and empowerment

While I was researching my latest book SOVEREIGNtaking control of what you eat – through “food sovereignty” – not only improves mental wellbeing, but also contributes to environmental health. A plant-based diet is linked to better mental health outcomes and may align with sustainability goalslike reducing your carbon footprint and supporting ethical farming practices. By eating nutrient-dense foods, you not only benefit your body and mind, but you also empower yourself to make choices that have a positive impact on the world.

How Alcohol and Meditation Affect Your Mood

Although diet plays a major role in changing our mood, other lifestyle choices, such as alcohol consumption and meditationalso impact how we feel.

• Alcohol: Drinking alcohol, even in moderate amounts, can reduce brain volume and impair emotional regulation. Studies show that even less than one alcoholic drinking per day can reduce brain volume and make it harder to process emotions, which could worsen mental health over time. Although alcohol may provide temporary relief, it can ultimately harm your mood and cognitive function.

• Meditation: Meditation has the opposite effect. It increases brain volume and strengthens areas of the brain related to self-awareness, emotional regulation and self control. Meditation helps you process emotions more effectively and increases clarity, making it a powerful tool for maintaining a balanced mood and improving mental health. Studies show that regular meditation can improve brain health by improving these cognitive functions.

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Bottom line: Food is medicine for your mood

What you eat directly affects how you feel, both physically and emotionally. Adding more fruits and vegetables to your diet can improve your mood, reduce stressand improve cognitive function. Research overwhelmingly supports the idea that a plant-based diet not only nourishes your body, but also plays a crucial role in maintaining mental health. So the next time you feel bad, ask yourself if your food choices are contributing to how you feel. By eating more nutrient-dense plant foods, you can help balance your emotions and improve your overall well-being. Pair this with healthy lifestyle practices like meditation and reducing alcohol, and you have the perfect recipe for improved mood and mental health.

This article is excerpted with permission from the book SOVEREIGN: Reclaim your freedom, energy and power in a time of distraction, uncertainty and chaos by Emma Seppälä, Ph.D.