Maintaining a steady mood can hinge on daily nutrition. For many adults in North America, a simple routine that includes two or three bananas, about 150 grams of celery, or roughly 50 grams of seaweed each day can contribute to a balanced baseline. This guidance was discussed by Daria Utyumova, a general practitioner and gastroenterologist, in an interview with Izvestia. The ideas reflect a practical framework that people can adapt to their own dietary preferences and schedules, aiming to support brain chemistry through everyday foods.
A healthy mood rests on adequate levels of brain chemicals such as dopamine, serotonin, endorphins, tryptophan, and norepinephrine. To sustain their production, Utyumova suggests including at least one nutrient-dense item from a core list every day. Options range from animal proteins like chicken (150–200 g) or beef (150–180 g) to fatty fish such as trout, salmon, or tuna (140–200 g). Seaweed (50 g), bananas (two or three pieces), hazelnuts (about 30 g), and dark chocolate (around 30 g) are practical plant or confectionery sources. Carbohydrate-rich options like oatmeal or buckwheat porridge (100 g) and vegetables like celery (150 g) round out the daily bundle. This approach emphasizes variety to ensure steady intake of essential amino acids, vitamins, minerals, and other nutrients that influence mood and stress resilience.
Fatty fish are highlighted for their content of polyunsaturated fatty acids, which help buffer cortisol, the body’s primary stress hormone. These fish also provide B vitamins and magnesium, nutrients linked to better stress management and improved focus during demanding moments. Including such foods in regular meals supports cognitive function and emotional regulation, particularly in periods of high mental load or social strain.
Beyond fats, proteins contribute to mood through amino acids. Chicken and beef supply tyrosine, an amino acid that the body converts into dopamine, a neurotransmitter associated with motivation and reward processing. Dark chocolate contains tyrosine and tryptophan, the latter being a precursor to serotonin and a potential ally in reducing cortisol levels when enjoyed in moderation. The combination of these nutrients helps explain why certain cravings or food choices may coincide with shifts in mood and energy, underscoring the value of balanced snacks and meals throughout the day.
Overall, the daily mix recommended by the physician emphasizes whole foods with diverse nutrient profiles. While no single food guarantees mood elevation, a consistent pattern of including lean proteins, healthy fats, fiber-rich carbohydrates, and colorful vegetables can support brain chemistry over time. People in Canada and the United States can adapt these recommendations to their local tastes and dietary restrictions, ensuring they meet daily energy needs without compromising enjoyment or convenience. The emphasis remains on regular intake, mindful preparation, and the inclusion of nutrient-dense options that contribute to overall well-being.
In the broader context of health strategies, researchers have explored alternatives to extreme dietary regimens as part of aging prevention. The focus has shifted toward sustainable eating patterns that prioritize nutrient density, portion control, and lifestyle factors such as regular physical activity and adequate sleep. The goal is a pragmatic, long-term approach that supports mood, cognitive function, and resilience against stress as people age.