Bite- Sized Psychology: The Science Behind Food and Mood

Written by Charu Gupta (2nd year) department of Applied Psychology

Have you ever had one of those days when nothing is going according to the plan and when it’s time for dinner, the already sour mood turns worse because there is some bizarre dish made with random vegetables on the plate? It’s weird that no matter how good that dish may taste, we just become even more irritable because what is it even made of!?

I remember feeling the world’s betrayal when my mother told me she puts brinjal in pav bhaji. I haven’t been able to look at it the same since.

I blame the cursed ingredients for my terrible mood. The question is, is food actually responsible for my angry outburst about college stress??

The answer is yes.

Actually, no.

I don’t know… complicated?

We have to dive deeper to find a definite answer.

See, we know treatments of psychological disorders often involve alteration in lifestyle too, including dietary habits. Aggression is behavior aimed at harming others physically or psychologically. It can be purposely performed to cause destruction, or be an emotional response. And since aggression is often a focal point due to the similar patterns in causing a threat to safety of the self, and others, food that can bring the client comfort is often sought after. But do psychologists have a secret formula recipe to make the client calm and cooperate better?

Not a recipe, but a formula yes.

More often than not, our hormones control our actions. Hormones are released on the brain’s command. Certain behaviours make our brain release the hormones that increase aggression levels in us, like exposure to certain kinds of media, socio-economic conditions, health, nutrition, etc. So, the role of food and the essential vitamins are important too, in keeping the hormonal balance intact.

Exploring the vital nutrients and their role in Aggression regulation

Food is one of the most natural, non-invasive, natural treatment approaches. The brain functions healthily when it gets the required nutrients. Nutrients like omega-3 fatty acids, vitamin D, magnesium, and zinc are found to be directly linked with aggression levels in an individual.

Omega-3 fatty acids, commonly found in nuts, seafood, milk and some of its products, eggs, etc. are well known for their benefits to the heart and the brain. They have quite an influence on the central nervous system, meaning that if there is an imbalance with this nutrient, you will immediately face troubles. Less intake of omega 3 results in higher aggression and impulsive behaviour rates. However, too much of anything is always harmful. For instance, it has been found that higher male dietary intake of omega-3 induces lower risk of physical violence toward their partners except in cases of extremely high omega-3 intake. Omega 3 supplementation has gained support in treatment of “hot blooded” impulsive aggressive tendencies. Even children with ADHD have also showcased less aggressive behaviour when under omega 3 supplementation.

Vitamin D, when plenty for long periods of time, contributes in lowering antisocial behaviour, conduct problems, and aggressive impulses. It is pivotal in the production of serotonin, and is therefore directly linked with mood disorders. Often depressed individuals favor staying indoors. Lack of sunlight, and hence vitamin d also contributes to the feelings of not wanting to interact with anyone. This is one of the reasons why treatments of chronic disorders often involve going out in sunlight. Experimentally, children with ADHD under supplementation for 3 months were reported to engage in comparatively less conflicts and temper tantrums. It has also been found that low levels of vitamin D in children, when left unaddressed, contribute to the embedding of aggressive tendencies that may prevail in adolescence. Who knew vampires have bad temper because they don’t get enough sunlight?

Magnesium is a mineral cohesively integrated in our diet due to its presence in a diverse range of seeds, nuts, fruits, etc. Interestingly, it is a point of conflict among researchers. In some studies, magnesium is found to increase aggression levels. For instance, Marlow and Bliss assessed levels of trace minerals using hair element analysis, reporting that higher magnesium levels were associated with greater aggression in preschool children. On the other hand, magnesium supplements given to children with ADHD showed contrasting results. These mixed findings are yet to be worked upon.

Zinc is a micromineral which surprisingly plays a huge role in cognition and mood regulation. Zinc helps in brain development and has influence over certain neurotransmitters, including GABA and glutamate. GABA is the chemical that slows down the brain whenever needed, it is what keeps us calm. Low levels of zinc in blood have been reported to cause aggressive tendencies in all age groups. Schizophrenia patients with criminal records have repeatedly been found to lack zinc levels, as opposed to schizophrenia patients without any criminal records.

Diet and Imbalances in balanced diet: an analysis

It is no secret that a diet rich in intake of high energy but low nutritional content is harmful. Diets high in refined sugars and simple carbohydrates can cause rapid spikes and drops in blood glucose levels, leading to mood swings and aggressive behaviour. When blood sugar levels drop, the brain is deprived of glucose, its primary fuel source, which can trigger irritability and anger. Such food can also cause inflammation, directly infecting the gut health. The gut-brain axis, which connects the gut to the brain, is crucial to mental health. Imbalances in here can cause chronic problems up at the headquarters, the brain.

An upset tummy can indeed be a reason for your irritability. Yes, the food on the plate can lead you to have an angry outburst, but only when it has been left unaddressed for prolonged periods of time. Nuts, seeds, and legumes, are without a doubt, essential and must not be exempted from diet. Fruits and vegetables are as necessary, due to their anti-inflammatory and cleansing properties. High processed sugar is the enemy, and must be controlled.

Diet Plans for a healthy start: Keeping mind and body fresh

Yes, it is inevitably important to keep oneself steady and fit both physically. As we already discussed, a diet enriched has an important role in keeping mind refresh and anew of receiving fresh insights. Let us thus delve into plan which is exclusive of all the vital nutrients and elements to stay fresh.

A nutritious beginning to the day involves a balanced diet that fuels the mind and body, encouraging lasting energy and emotional well-being. A nutritious breakfast packed with complex carbohydrates (such as oats or whole grains), lean proteins (like eggs or yogurt), healthy fats (such as nuts and seeds), and fruits (particularly berries or bananas) aids in stabilizing blood sugar levels and minimizing mood fluctuations. Omega-3 fatty acids, present in fatty fish (such as salmon), walnuts, and chia seeds, are crucial for brain health and have been associated with diminished symptoms of anxiety and depression (Gómez-Pinilla, 2008). Antioxidants and flavonoids found in vibrant fruits and vegetables—such as spinach, blueberries, and citrus—counteract oxidative stress, improve cognitive abilities, and promote emotional health (Spencer et al., 2012). Staying hydrated is vital; even slight dehydration can affect mood and focus. Furthermore, fermented products like yogurt, kefir, and kimchi support digestive health, which subsequently impacts the production of neurotransmitters, particularly serotonin, thereby affecting mood and cognitive clarity (Sarkar et al., 2016). Therefore, a diet rich in nutrients, beneficial for the gut, and properly hydrated can greatly improve morning energy, emotional strength, and mental clarity.

Conclusion

In conclusion, the nutritional elements in your diet have a direct impact on your feelings and actions. While the interactions are complex, it is essential to consider these nutritional factors alongside genetic, environmental, and psychological influences to gain a holistic understanding of their impact on behavior. Further research is needed to unravel these intricate relationships and to develop dietary guidelines that promote mental well-being.

References

American Psychological Association. (n.d.). Aggression. APA Dictionary of Psychology.

Choy, O. (2023). Nutritional factors associated with aggression. Frontiers in psychiatry, 14, 1176061. https://doi.org/10.3389/fpsyt.2023.1176061.

Cleveland Clinic. (2022). Gamma-aminobutyric acid (GABA). Retrieved from my.clevelandclinic.org.

Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568–578.

Haimovich, J. (n.d.). How Diet Affects Aggression: The Surprising Link Between What We Eat and How We Behave. Menotone General Practice. Retrieved from mentonegeneralpractice.com.au.

Malekahmadi, M., Khayyatzadeh, S. S., Heshmati, J., Alshahrani, S. H., Oraee, N., Ferns, G. A., Firouzi, S., Pahlavani, N., & Ghayour-Mobarhan, M. (2022). The relationship between dietary patterns and aggressive behavior in adolescent girls: A cross-sectional study. Brain and behavior, 12(12), e2782. https://doi.org/10.1002/brb3.2782

Marlowe, M., & Bliss, L. B. (1993). Hair element concentrations and young children's classroom and home behavior. Age (years), 3, 0-67.

National Institutes of Health, Office of Dietary Supplements. (n.d.). Omega-3 fatty acids. Retrieved from ods.od.nih.gov.

Sarkar, A., et al. (2016). The gut microbiome as a moderator of brain and behavior: implications for neuropsychiatric disorders. Current Opinion in Behavioral Sciences, 9, 1–7.

Soreff, S. M., Wadhwa, R., & Arif, H. (2024, November 13). Aggression. In StatPearls [Internet]. StatPearls Publishing. Retrieved from ncbi.nlm.nih.gov.

Written by:

Charu Gupta

Reviewed by:

Patmateertha (Associate Editor)

Shreeyanshi (Senior content team coordinator | Editor-in-chief)