How to Use Food to Improve Your Mood and Energy Levels?

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How to Use Food to Improve Your Mood and Energy Levels

Foods can alter your mood and energy, depending on the nutrient components they have. What we eat can impact how we feel, so choosing the right food is important.

It can be a means of therapy that can uplift your day. By understanding the dynamic interplay, you can make informed choices for an effective anxiety therapy journey and better physical health.

Let us delve into understanding the role of food in improving mood and energy levels through this blog.

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Therapeutic Foods to Consume

Different foods can help influence mood and enhance energy levels. These foods are not merely sustenance; they are nutritional powerhouses that can positively influence mood and enhance energy levels, offering natural anxiety therapy. Here, we have listed the types of food that must be consumed during such difficult times.

  1. Fatty Fish

Fatty fish like salmon, mackerel, and sardines are rich in omega-3. These nutrient contents are essential components for brain cell membranes. It can help regulate mood and enhance mental well-being. 

  1. Berries

Berries have antioxidant properties. Blueberries and strawberries have these compounds that can fight against oxidative stress in the body. It can reduce anxiety symptoms. These tasty fruits can uplift mood and energy levels. 

  1. Dark Chocolate

Dark chocolates can act as mood elevators. It is rich in flavonoids and compounds that stimulate endorphin release. It is, however, suggested to intake at moderate levels. It can offer a delightful and therapeutic treat during challenging times.

  1. Nuts and Seeds

Nuts and seeds are crucial for maintaining brain health. They have rich nutrition components like omega-3, monounsaturated fat components, protein, and fiber content. It helps to provide lasting energy and enhanced mood.

  1. Leafy Vegetables

Leafy vegetables have great nutritional value. Spinach and kale are leafy greens rich in vitamins and minerals. It has a vital role in supporting brain and energy metabolism.

  1. Greek Yogurt

Greek yogurt has probiotics that can promote a healthy gut. It helps to enhance the mental health of a person. It is rich in protein and vitamin components that help with mood regulation.

  1. Turkey

Turkey has lean protein components. It contains tryptophan, which helps with mood regulation. Turkey also provides various vitamins and minerals that are crucial factors for energy metabolism.

  1. Whole Grains

Whole grains have rich carbohydrate components. Quinoa, brown rice, and oats can assist in creating steady energy releases. It has vitamins and minerals that play crucial roles in mood regulation.

  1. Chamomile Tea

Chamomile tea has a very calming effect. It is rich in compounds that can interact with brain receptors to promote relaxation. With its soothing properties, it can efficiently reduce anxiety symptoms.

  1. Avocado

Avocados have healthy monounsaturated fats. It promotes balanced blood sugar levels and prevents energy crashes. Avocado has vitamins and nutrients known to support brain health and mood stability.

Balanced Diet for Mental Well-Being

It is important to plan your meals and incorporate essential nutrients into your diet. A balanced diet can be a form of anxiety therapy. Proper planning of a meal can improve both the physical and mental health of a person. We have presented a basic plan and its importance to enhance mood and energy.

Meal Plan

The meals for a balanced diet can vary depending on the person. So, it is always recommended to seek professional consultation to make a proper meal plan. Here, we have a general sample of a balanced diet.


  • Oatmeal with fresh berries and chia seeds
  • Greek yogurt with almonds 
  • Green tea 

Mid-Morning Snack:

  • Walnuts and almonds 
  • Fruits like apples or bananas


  • Salad with a mix of leafy greens, vegetables, and proteins
  • Quinoa or brown rice 
  • Dressing made with olive oil 

Afternoon Snack:

  • Carrot and cucumber sticks with hummus
  • Herbal tea


  • Baked salmon or a plant-based protein source 
  • Steamed broccoli and sweet potatoes 
  • Quinoa or whole-grain couscous 

Late-Night Snack (if needed):

  • Mixed berries or sliced pear
  • Pumpkin seeds 


brain food

The significance of a balanced diet goes beyond just physical health. It can improve mood and energy levels significantly. Here, we have listed some of the major implications of a well-balanced diet. 

  • Maintains Blood Sugar: A well-planned diet can maintain the blood sugar levels of a body. It prevents energy spikes and crashes that can lead to mood swings. Consistent energy levels can lead to a stable emotional state.
  • Produces Neurotransmitter: The nutrients from a balanced diet produce serotonin and dopamine. It helps regulate the mood and prevent anxiety. With adequate levels, it can create emotional stability and resilience.
  • Supports Cognitive Function: Proper nutrition is crucial for optimal brain function. A balanced diet can provide omega-3 fatty acids and antioxidants. These components help cognitive function, concentration, and memory.
  • Promotes Gut Health: A balanced diet consists of fiber and probiotics. It can enhance gut health. Subsequently, mood levels can be positively impacted. 
  • Enhances Nutrition Absorption: Generally, a good diet consists of a variety of foods. While consuming a balanced diet, the body’s ability to absorb vitamins and minerals gradually increases. It will be able to utilize these components to improve the mental health and energy levels of a person. 
  • Increases Resilience: A well-planned diet can lead to a nourished body. It helps to handle stress and adversity better. Adequate nutrition enables one to navigate challenges more effectively and recover from setbacks.
  • Improves Physical Health: Mood swings and low energy can take a toll on physical health. A balanced diet can improve overall health. It can create increased energy levels, physical resilience, and a better mood.
  • Reduces Inflammation: Chronic inflammation can cause mood swings and other mental health disorders. Balanced diets are generally rich in anti-inflammatory foods, which can help to mitigate inflammation and improve mental well-being.
  • Complements Therapeutic Practices: A good diet can complement the efforts of anxiety therapy. It provides a proactive way to enhance mental health. These diets can improve mood and energy, which can be empowering in a therapeutic journey.


Food possesses the remarkable ability to influence our mood, especially during moments of low spirits. It serves as a valuable aspect to enhance mood and elevate energy levels. The importance of a balanced diet cannot be emphasized enough, as it can help with the overall health of the body. By understanding the major therapeutic foods, you have the power to influence your mental health. It can act as natural therapy at times when you are feeling low.

Consuming the right food with precision can positively affect your emotions. With professional guidance, you can curate a personalized meal plan and embark on a journey of healing. We understand that there are several aspects of mental being, but food is one of the driving forces to enhance the process. The foods we choose to consume have the potential to act as therapeutic agents during challenging times.

About the Author

Jared Levenson is a former binge eating wrestler turned Zen Buddhist Monk, Internal Family Systems counselor and nutrition wellness coach. He's helped hundreds of people through universal meal principles and internal family systems to make peace with food, stop binge eating, and find true health and wholeness.


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