In relation to World Mental Health Day I want to dedicate this article to everyone struggling and let you know that you’re not alone. We’re all in this together This article is for you all and open to share with people you care about.
If you want to hear how I tackled my darkest moments during my PhD journey and COVID here is a link to my instagram post
Mood booster!
If you’re feeling down, grap a banana! Easy, right? Today I’ll give you a healthy, easy way to give your mood an extra hand.
Fruits have a great impact on our mood. Specifically, we will focus on bananas, a well-loved fruit.
Bananas have been a staple in many households for centuries. Their creamy texture and sweet taste make them popular among people of all ages. But it’s actually fascinating that bananas can boost our mood besides being delicious!
Bananas are more than just a tasty snack; they actually contain properties that can help improve your overall mood and well-being. So, let's dive deeper into this yellow wonder fruit and discover how it can bring an uplift in mood.
The Science Behind Mood
When I talk about mood, there is a scientific explanation for it. Mood is a person's overall emotional state, ranging from positive to negative and everything in between. Among the several factors that can affect our mood, one of the most crucial ones is the production of neurotransmitters in our brain.
Neurotransmitters are chemical messengers that transmit signals between nerve cells. These messages control various bodily functions, including emotions, cognition, and physical actions. These neurotransmitters include serotonin, dopamine, and norepinephrine. I have often talked about these brain chemicals on podcasts if you want to dive more into the relationship to cold and heat therapy.
But just for overall clarity, let me explain:
Serotonin
Serotonin regulates mood, appetite, and sleep. Dopamine plays a role in reward-motivated behavior, motor control, and emotional regulation. Norepinephrine helps with alertness and attention.
When these neurotransmitters are not produced in the right balance or are disrupted, it can lead to mood disorders such as depression, anxiety, or bipolar disorder. This is where bananas come into the picture.
Bananas - The Mood Boosters
Now, let's see how bananas boost our mood. Bananas contain several nutrients and compounds that positively impact our brain and mental health.
Dopamine
As mentioned earlier, dopamine is a neurotransmitter that controls our reward-motivated behavior. A fascinating study by K. Kanazawa and H. Sakakibara examined dopamine levels in various foods and found that bananas, particularly the popular Cavendish bananas, contain high amounts of dopamine.
The study involved analyzing the antioxidant capacity of dopamine in comparison to other well-known antioxidants such as glutathione and flavonoids like quercetin and catechin. Surprisingly, dopamine displayed greater antioxidative potency than these commonly used additives, and its effectiveness was similar to that of powerful antioxidants like gallocatechin gallate and ascorbic acid.
It's common knowledge that antioxidants are essential for our health. They help neutralize harmful free radicals in our body, which can cause oxidative stress and damage our cells. With their high dopamine content, Bananas are no exception when protecting against oxidative stress.
The study also revealed that dopamine is present in banana peels and pulp, with even ripe bananas having significant amounts. The dopamine levels in banana peels ranged from 80-560 mg per 100 g, while those in the pulp ranged from 2.5-10 mg per 100 g.
Therefore, consuming bananas, especially the Cavendish variety, can help boost our mood and protect our cells from harmful free radicals. With their high dopamine content, it's safe to say that bananas are delicious and beneficial for our overall well-being.
So, the next time you reach for a banana as a snack or in your morning smoothie, remember that you're satisfying your taste buds and nourishing your body with powerful antioxidants.
Although banana peels are not typically consumed, incorporating them in recipes or finding creative ways to include them in your diet can provide an extra dose of dopamine and antioxidants.
What else is there to bananas?
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Vitamin B6
Bananas are rich in Vitamin B6, an essential nutrient that helps produce neurotransmitters like serotonin, dopamine, and norepinephrine. Adequate levels of vitamin B6 can help regulate emotions and promote feelings of happiness and well-being.
A study by David T. and colleagues explored the effects of high-dose Vitamin B6 supplementation on anxiety and depression. The study involved 478 young adults divided into three groups: one group received a high dose of Vitamin B6, another received a high dose of Vitamin B12, and the third received a placebo. The study found that participants who received the high dose of Vitamin B6 reported decreased anxiety levels and improved visual processing.
Surround suppression of visual contrast detection is an essential measure of inhibitory function in the brain. The study also assessed other sensory measures like binocular rivalry reversal rate and tactile sensitivity tests but found no significant effects from the supplementation.
These findings suggest that Vitamin B6 is crucial in increasing inhibitory GABAergic neural influences in the brain (I know, these are nerdy words so let me explain). This means that B6 helps synthesize GABA, a neurotransmitter that helps regulate neural activity and promote relaxation.
Therefore, incorporating Vitamin B6-rich foods like bananas into your diet can help boost mood and reduce feelings of anxiety.
What a fantastic fruit in my opinion!
Overall, this study highlights the importance of Vitamin B6 in maintaining mental well-being and emphasizes the role of a balanced diet in promoting overall health and happiness.
So remember to include bananas in your daily diet for a healthy body and mind.
Now, what else about bananas?? Well, there is more!
Tryptophan
Bananas are known for their high potassium levels, but did you know that they also contain a nutrient called tryptophan?
Tryptophan is an essential amino acid not produced by our bodies, so we must obtain it from food. It plays a vital role in regulating mood and emotional functioning.
Tryptophan is a precursor of serotonin, also known as the "happy hormone." When we consume tryptophan, our bodies convert it into serotonin, which helps regulate our emotions and promote feelings of happiness. This explains why bananas are often called "nature's antidepressants."
A fascinating study by Asako M. and colleagues unveiled the effects of tryptophan supplementation on mood and emotional functioning in healthy adults. They systematically reviewed randomized controlled trials.
From their analysis, 11 randomized controlled trials met the criteria for this study. The results showed that individuals who consumed tryptophan experienced significant improvements in their negative emotions and feelings of happiness compared to those in the control group. However, there was no significant impact on aggressive feelings.
Based on these findings, it can be concluded that taking 0.14-3g of tryptophan per day can improve the mood and emotional functioning of healthy individuals.
This suggests that incorporating bananas into our daily diet could help boost our mood and promote positive emotions.
In short, bananas are not just delicious fruits with high potassium levels; they also contain an essential nutrient called tryptophan that can positively impact our mood and emotional well-being. So next time you feel down or anxious, reach for a banana as nature's mood booster.
Is there more to the banana story? I’m surprised there is! Or maybe not actually, when I think about it, as bananas seem to keep many animals feed in tropical areas. Also, monkeys eat them reiped and overdue to get high (high dopamine) and drunk. Did you know? (Haha). Let me know if you want to learn more about this and the whole “sugar - craving and addiction science” that I have researched as well
That was a side-note. Back to bananas…
Magnesium
Another essential nutrient found in bananas is magnesium. It's involved in over 300 biochemical reactions in our bodies and plays a crucial role in regulating mood and emotional health. A banana is rich in magnesium -about 37 mg of magnesium, or 9% of the DV, in one large banana - the Daily dose should be 420 milligrams (mg).
A study by Andrea B. and colleagues looked at the relationship between magnesium levels and psychiatric disorders. The study was based on previous research that showed a potential link between low magnesium levels and depression.
The team systematically searched for scientific articles published from 2010 to March 2020 related to magnesium and psychiatric disorders. They found a total of 32 studies, including ones on Depressive Disorders, Anxiety Disorders, Attention Deficit Hyperactivity Disorder, Autism Spectrum Disorder, Obsessive-Compulsive Disorder, Schizophrenia, and Eating Disorders.
Results from the study showed that magnesium may have beneficial effects on depressive symptoms. In particular, two studies reported improved symptoms after taking magnesium supplements alongside antidepressants. Two others also showed a correlation between low magnesium levels and depression, as measured by psychometric scales.
For Anxiety Disorders, the results were not significant, with two studies showing no association between magnesium levels and patients with panic or Generalized Anxiety Disorder.
However, two other studies found that higher magnesium levels were linked to a lower score on the Hamilton Anxiety Rating Scale in depressed patients. This suggests that magnesium may have a positive effect on anxiety in the context of depression.
Additionally, two studies showed low levels of magnesium in patients with Attention Deficit Hyperactivity Disorder. Although only one out of three studies found lower magnesium levels in Autism Spectrum Disorder, there is still some evidence to suggest a potential link.
While the results are inconclusive, a growing body of evidence suggests magnesium supplementing could benefit mental health.
Essentially, magnesium is essential for maintaining good emotional health. Bananas, a rich source of this mineral, can play a crucial role in boosting mood and potentially improving symptoms associated with psychiatric disorders.
Incorporating bananas into your diet may be the natural mood booster you've been looking for. So go ahead and enjoy that delicious banana without any guilt!
Other Fruits and Vegetables That Boost Mood
Although bananas are known for their mood-boosting properties, some other fruits and vegetables can similarly affect our mental well-being. A study by Kate L. and colleagues explored the differential associations between raw vs. processed fruits and vegetable intake and mental health in young adults.
Higher intakes of fruits and vegetables, rich in essential micronutrients, have been linked to better mental health. However, cooking or processing these foods may reduce availability, ultimately affecting our overall mood and well-being. This study aimed to investigate the differences between consuming raw fruits and vegetables versus those cooked or canned.
A total of 422 young adults aged 18-25 from New Zealand and the United States participated in an online survey. They reported their typical consumption of raw vs. processed fruits and vegetables and their levels of negative and positive mental health. The survey also included other factors such as socioeconomic status, body mass index, sleep, physical activity, smoking, and alcohol use.
After controlling for the factors mentioned earlier, the study found that intake of raw fruits and vegetables predicted reduced depressive symptoms and higher levels of positive mood, life satisfaction, and overall flourishing. On the other hand, consuming processed fruits and vegetables only correlated with increased positive mood. Some examples of top raw foods related to better mental health include carrots, bananas, apples, dark leafy greens like spinach, grapefruit, lettuce, citrus fruits, fresh berries, cucumber, and kiwifruit.
Therefore, the study suggests that incorporating raw fruits and vegetables into our diet can significantly improve our mental health. This finding has important implications, highlighting the potential benefits of consuming whole, unprocessed foods for better overall well-being.
Based on these results, it may be recommended to prioritize raw fruits and vegetables in our daily diets for optimal mental health benefits. Overall, this study emphasizes the importance of a balanced and healthy diet in promoting positive mental health outcomes.
Mood-Boosting Protocol
Based on the scientific evidence presented, here are some ways to incorporate bananas and other fruits and vegetables into your diet to improve mood and emotional well-being:
Consume a variety of raw fruits and vegetables daily: Aim for at least five servings of fruits and vegetables per day, with an emphasis on incorporating raw options such as carrots, apples, leafy greens, citrus fruits, berries, cucumber, and kiwifruit.
Prioritize whole foods over processed options: Choose entire versions of fruits and vegetables over canned or cooked varieties whenever possible. This will ensure you get all the necessary micronutrients for good mental health.
Consider adding a banana to your breakfast. Bananas are easy and delicious additions to breakfast, providing a quick and nutritious energy boost for the day.
Incorporate fruits and vegetables into snacks: Instead of reaching for unhealthy snack options, consider having raw fruits or veggies as a mid-day snack. This will provide essential nutrients and help regulate blood sugar levels, reducing mood swings.
Experiment with new recipes: Don't be afraid to try different ways of incorporating fruits and vegetables into your meals. Look for fun and creative recipes online that include these ingredients. There are many! Here is one using the banana peel, which I mentioned in the top of the article. I have tried it myself - it’s really good!!
Wrap Up!
Did you ever imagine that something as simple and accessible as bananas could significantly impact our mood? Numerous studies have linked this underrated fruit, along with other raw fruits and vegetables, to improved mental health outcomes. As of now, I think the world needs all the natural help we can get in front of people.
Incorporating these nutrient-rich options into our daily diet can potentially boost our emotional well-being and overall quality of life. So next time you're at the grocery store or planning meals for the week, grab some bananas and other fresh produce – your brain and body will thank you!
Overall, while more research is needed, the evidence so far suggests that incorporating magnesium-rich foods or supplements may be beneficial for those struggling with mental health issues. Along with seeking professional help and therapy, a balanced and nutritious diet could also be essential to managing mental health.
I hope you enjoyed the article today! I wish you all a great day!
Susanna