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Understanding that food influences our mood is something we all intuitively understand. Think about why you drink that coffee or tea in the morning. Or why you reached for that sweet afternoon treat. Or why you poured yourself that glass of wine last night.

We’re constantly looking for foods that make us feel a certain way, whether it’s to feel more energetic, happier, or calm. We often turn to food for emotional support, whether we’re looking for a quick fix or something to help us unwind after a long day. And research shows we’re right: food influences mood in very significant ways.

But here’s what we don’t realize: what we eat doesn’t just fuel our bodies; it plays a crucial role in shaping how we feel emotionally and mentally.

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1. More fruits and vegetables = more happiness

Eating a plant before dietespecially one rich in fruits and vegetables, can significantly improve mood. A University of Warwick study involving 12,000 participants found that those who added more servings of fruit and vegetables reported higher levels of life satisfaction. The improvement in mood was so significant that it was comparable to the emotional boost of going from unemployment to employment. The more plant-based foods you eat—up to eight servings a day—the happier you’ll feel.

2. Plant-based diets reduce anxiety and depression

Not only do plant-rich diets stimulate happinessbut they also reduce psychological distress. Research from the University of Otago showed that the more fruit and vegetables people ate, the better they felt – not only immediately, but also the next day. This suggests that eating more plant-based foods can have lasting effects on mental well-being, helping to reduce symptoms of anxiety and depression.

3. Fruits and vegetables can also help prevent depression

Eating a higher intake of fruit – especially berries, citrus fruits and leafy greens – may help protect against depression. A meta-analysis of different diet studies showed that a diet rich in fruits and vegetables is linked to higher levels of optimism and lower levels of psychological distress. These nutrients can help balance brain chemistry and prevent deficiencies that contribute to mood disorders, providing a natural defense against depression.

4. Nutrient-rich diets combat mood disorders

Diets high in processed foods, sugar and unhealthy fats have been shown to contribute to poor mental health. These types of diets—especially when they lack essential nutrients—are associated with increased risks of psychological distress, anxiety, and depression. On the other hand, research has shown that a nutrient-dense diet full of fruits, vegetables, and healthy fats helps stabilize mood and improve overall mental health.

5. Plant-based foods sharpen your mind

Eating more fruits and vegetables can improve cognitive function, boosting not only emotional health but also mental acuity. Studies show that people who eat plant-based diets perform better on cognitive tasks. This is especially important as we age – diets rich in plant-based foods can delay or prevent age-related cognitive decline. By feeding your brain with the right nutrients, you also improve your ability to think clearly and stay mentally alert.

6. Clean eating improves performance in athletes

Athletes are increasingly turning to plant-based diets for better physical and mental performance. Take Tom Brady, for example: The NFL star follows an 80 percent vegan diet, focusing on clean, whole foods. His plant-based diet, along with adequate sleep and hydration, supports his mental clarity and emotional well-being. High-performance athletes in various sports have adopted similar diets, showing that what you eat has a direct impact on how you perform, both physically and mentally.

7. Food sovereignty improves mental health and empowerment

While researching my latest book SOVEREIGNtaking control of what you eat—through “food sovereignty”—not only improves mental well-being, but also contributes to environmental health. A plant-based diet is linked to better mental health outcomes and may align with sustainability objectionsuch as reducing your carbon footprint and supporting ethical farming practices. By eating nutrient-dense foods, you not only benefit your body and mind, but you also empower yourself to make choices that have a positive impact on the world.

How alcohol and meditation affect your mood

While food plays a major role in shaping our mood, other lifestyle choices such as alcohol consumption and meditationit also influences how we feel.

• Alcohol: Drinking alcohol, even in moderate amounts, can shrink brain volume and damage it emotional regulation. Studies show that even less than one alcoholic drinking a day can reduce brain volume and make it harder to process emotions, which can worsen mental health over time. Although alcohol may provide temporary relief, it can eventually affect your mood and cognitive function.

• Meditation: Meditation has the opposite effect. It increases brain volume and strengthens areas of the brain related to self-awareness, emotional regulation and self control. Meditation helps you process emotions more effectively and increases clarity, making it a powerful tool for maintaining a balanced mood and improving mental health. Studies show that regular meditation can improve brain health by intensifying these cognitive functions.

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Bottom line: Food is medicine for your mood

What you eat directly affects how you feel – both physically and emotionally. Adding more fruits and vegetables to your diet can improve mood, reduce stressand improving cognitive function. Research overwhelmingly supports the idea that a plant-based diet not only nourishes your body, but also plays a crucial role in maintaining mental health. So the next time you’re feeling down, consider whether your food choices are contributing to the way you feel. By eating more nutrient-dense, plant-based foods, you can help balance your emotions and improve your overall well-being. Pair this with healthy lifestyle practices like meditation and cutting back on alcohol, and you have the perfect recipe for better mood and mental health.

This article is excerpted with permission from the book SOVEREIGN: Reclaim your freedom, energy and power in a time of distraction, uncertainty and chaos by Emma Seppälä, Ph.D.