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Healthy Diet Can Improve Mood

A new study suggests a natural method to improve the mental and physical health of young adults.

Researchers say the elixir is a diet of more fruit and vegetables — an intervention that may make young people calmer, happier and more energetic in their daily life.

Psychology researchers from New Zealand’s University of Otago investigated the relationship between day-to-day emotions and food consumption.

The study by Drs. Tamlin Conner and Caroline Horwath, and Bonnie White, is published in the British Journal of Health Psychology.

For the research, a total of 281 young adults (with a mean age of 20 years) completed an Internet-based daily food diary for 21 consecutive days.

Prior to this, participants completed a questionnaire giving details of their age, gender, ethnicity, weight and height. Those with a history of an eating disorder were excluded.

On each of the 21 days, participants logged into their diary each evening and rated how they felt using nine positive and nine negative adjectives.

They were also asked five questions about what they had eaten that day. Specifically, participants were asked to report the number of servings eaten of fruit (excluding fruit juice and dried fruit), vegetables (excluding juices), and several categories of unhealthy foods like biscuits/cookies, potato crisps, and cakes/muffins.

The results showed a strong day-to-day relationship between more positive mood and higher fruit and vegetable consumption, but not other foods.

“On days when people ate more fruits and vegetables, they reported feeling calmer, happier and more energetic than they normally did,” said Conner.

To understand which comes first — feeling positive or eating healthier foods — Conner and her team ran additional analyses and found that eating fruits and vegetables predicted improvements in positive mood the next day, suggesting that healthy foods may improve mood.

These findings held regardless of the BMI of individuals.

“After further analysis we demonstrated that young people would need to consume approximately seven to eight total servings of fruits and vegetables per day to notice a meaningful positive change.

“One serving of fruit or vegetables is approximately the size that could fit in your palm, or half a cup. My co-author Bonnie White suggests that this can be done by making half your plate at each meal vegetables and snacking on whole fruit like apples,” Conner said.

She adds that while this research shows a promising connection between healthy foods and healthy moods, further research is necessary.

Study authors recommend the development of randomized control trials evaluating the influence of high fruit and vegetable intake on mood and well-being.

Source: University of Otago

Healthy Diet Can Improve Mood

Rick Nauert PhD

Rick Nauert, PhDDr. Rick Nauert has over 25 years experience in clinical, administrative and academic healthcare. He is currently an associate professor for Rocky Mountain University of Health Professionals doctoral program in health promotion and wellness. Dr. Nauert began his career as a clinical physical therapist and served as a regional manager for a publicly traded multidisciplinary rehabilitation agency for 12 years. He has masters degrees in health-fitness management and healthcare administration and a doctoral degree from The University of Texas at Austin focused on health care informatics, health administration, health education and health policy. His research efforts included the area of telehealth with a specialty in disease management.

APA Reference
Nauert PhD, R. (2018). Healthy Diet Can Improve Mood. Psych Central. Retrieved on November 24, 2020, from
Scientifically Reviewed
Last updated: 8 Aug 2018 (Originally: 28 Jan 2013)
Last reviewed: By a member of our scientific advisory board on 8 Aug 2018
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