High-Vibe Food: Research Report on Eating for Wellbeing

Most of us know that eating a healthy, balanced diet is important for our physical health. However, exactly what is meant by ‘healthy’ and ‘balanced’ is a source of confusion for many. On top of that, the impact of food on mental health, vitality, and mood is often neglected.

One of the keys to enhancing wellbeing is focusing the diet on high-vibe (high-vibrational) foods. High-vibe foods are those that carry elevated energy and lead to a higher state of wellbeing. The old phrase ‘you are what you eat’ didn’t come around for no reason – the energy that food is made up of has a direct impact on the energy in your own body.

When people talk about ‘energy’ and ‘vibrations’ people with empirical minds often switch off. They might imagine something that is not real – more like a ‘woo woo’ hippie idea that doesn’t have a place in the scientific community.

However, everything in the universe, from atoms to galaxies, is in a constant state of motion – in other words, is vibrating. We are all made of energy, all born with a vital life force, and all should be living in a high-vibrational state. This high-vibe state is essential to our wellbeing.

The Science of Energy

Energy is essential for life. When discussing this vital life source scientifically, people tend to talk about the mitochondria that create it. Mitochondria are the ‘powerhouses’ of our cells, and they produce adenosine triphosphate (ATP) which provides the energy required for our bodies to perform basic functions (Sinatra, 2018). This means there is enough energy required for cell division, movement, and metabolic processes. ATP is the energy of life that keeps us healthy and well. Without the mitochondria’s production of ATP, life as we know it would not exist.

When we think about our vital life force, we can understand mitochondria as key players in the energetic field of our bodies. It is well reported that there are links between abnormal mitochondrial dynamics in all kinds of diseases that impact mind and body. For example, mitochondrial dysfunction contributes significantly to the pathogenesis of Alzheimer’s disease (Jan, et al., 2017).

The efficiency of energy creation in the body is vital to wellbeing. When cells are unwell or diseased, they vibrate at a lower frequency. To aid the body in undergoing the processes needed to keep our cells healthy and energetic, and enhance mitochondrial functioning, the diet should be carefully considered and focused on high-vibe foods.

High-Vibe Food

High-vibe foods are ones that are whole, unprocessed, and close to nature; they are most energetically beneficial for the body. The closer the food is to its natural state, the better the impact it has. These foods are nutrient-dense, full of antioxidants, and have a high water content. They also have a stronger electromagnetic fields and have had exposure to sunlight which means when consumed, they heighten our vitality. 

Sinatra (2018) states that superfoods are considered high-vibrational “because they offer all the good stuff your body wants, like phytonutrients, vitamins, minerals, antioxidants, fiber, healthy fats and proteins - but without polluting your body with junk it doesn’t want, like chemical additives and preservatives, GMOs, pesticidei residues, refined sugars, and unhealthy fats”. These foods support the body's energy production systems, maintaining balance, vitality, and overall well-being.

Lots of things contribute to whether a food is high-vibrational or not – such as how it was grown, what chemicals were used, how it is cooked, and – if meat is involved – the life of the livestock and what they ate, too.

Raw Sugar (2022) created this list of examples of high-vibe vs low-vibe foods:

HIGH VIBRATIONAL FOOD EXAMPLES

• All food in its organic state 

• Fresh, seasonal, organic, or local fruits and vegetables are best. 

• Superfoods such as spirulina, chorella, maca, ashwaganda, moringa, reishi and more

• Pure or filtered water

• Herbal and organic green teas 

• Cooking herbs and spices that are organic and non-GMO 

• Healthy oils and fats including olive oil, coconut oil, avocado oil, and ghee 

• Nuts, seeds, and sprouts 

• Legumes 

• Seaweeds and Fungi 

• Whole grains such as oats, brown rice, amaranth, spelt and millet 

• Fermented Foods 

• Raw chocolate 

• Maple syrup, honey, dates 

LOW VIBRATIONAL FOOD EXAMPLES 

• Genetically modified (GMO) food, and conventional food that has been treated with chemicals and pesticides 

• Food with added flavours, added colouring, and hydrogenated oils 

• Excess sugar and all artificial sweeteners  

• Sodas and beverages with sugar, including ‘healthy’ bottled drinks  

• Alcohol

• Grain fed meats, poultry fed GMO corn and soy and farmed fish 

• Processed, packaged, canned and fast foods 

• Unhealthy, processed oils such as canola and cottonseed

• Deep fried foods and microwaved foods 

Diet and Health Research

Mental Health

It makes sense that along with physical health, food has a huge impact on mental health. As Hughes (2021) says – “Thinking about it, this seems obvious – we are whole people, not just the sum of our parts”. Things that impact the body, also impact the mind and spirit, and research has demonstrated this when it comes to food.

The wealth of research that points to the fact that food has an impact on mental health and wellbeing is astounding. Depression, anxiety, and schizophrenia have all been connected to dietary deficiencies (Hughes, 2021). High consumption of processed carbs increases the risk of depression and anxiety, and low blood sugar is associated with mood disorders (Firth, 2020). It’s also been found that foods that cause inflammation worsen symptoms in schizophrenic patients (Cha and Yang, 2020).

Ultra-processed (low-vibe) foods have been linked to many mental health conditions. A meta-analysis of studies found that higher processed food consumption was associated with increased risk of anxiety symptoms (Lane, et al., 2022). Furthermore, they found that ultra-processed food was associated with subsequent depression (Lane, et al., 2022).

Research has found that adherence to a healthy, unprocessed Mediterranean diet pattern (lots of fruits, vegetables, nuts, and legumes, moderate consumption of eggs and dairy, and only occasional consumption of red meat) is associated with a significantly reduced risk of depression (Lassale, et al., 2019). Generally, healthier diet habits such as eating lots of fruits and vegetables are linked to improved mental health (Loughman, et al., 2021).

Brain Health

For someone to be mentally healthy, they need their brain to be functioning optimally. Abnormalities in brain functioning are linked to a number of mental illnesses and diseases. So then, it makes sense that we should feed our brain properly if we want to feel good.  

For the brain to function, it needs food. Glucose is the brain’s only sustenance; it takes 20% of the body’s glucose supplies even though it’s only 2% of the body’s weight (Carter, 2019). Glucose comes from foods that contain sugar and starch, which can be divided into two types: simple and complex. Simple carbs such as refined sugar are quickly processed and give a short burst of energy, leaving us feeling sluggish after and craving another sugar hit (Hughes, 2021). Complex carbs, such as fruits, vegetables, brown rice, potatoes and so on, provide long-lasting energy and are examples of high-vibe foods (Hughes, 2021). When the body receives this energy it is able to function properly, improve mood and be a catalyst for a meaningful life.

Western diets that are often high in calories, saturated fats, and low-vibe foods are one mechanism that has attributed to detrimental effects on brain health, such as cognitive decline and damage to the brain barrier (Firth, 2020). From this it is clear that we need to focus on whole foods and reduce the amount of processed foods eaten if we want to optimise brain health and our overall wellbeing.

Gut Health

The gut is sometimes called the second brain because of the enteric nervous system, which is in charge of digestion and communicating with the brain. It is the second most complex neural network other than the brain, so it is no wonder that we need to keep it happy to keep ourselves well.

Diet impacts the gut microbiome – the trillions of organisms living in the human gut. Major depressive disorders in humans are associated with changes in the gut microbiome (Kelly, 2016). An unhealthy gut microbiome usually results in low-fibre diets that are high in refined sugars and artificial sweeteners. On the other hand, a diet of fibre and unsaturated fatty acids can promote microbial taxa which metabolise these food sources making them anti-inflammatory (Noble, et al., 2017)

Supplements

There are many supplements that have been found to improve mood. Without a healthy diet, taking supplements such as this is unlikely to have the desired outcome as the body is still ingesting a lot of toxins. Hundreds of supplements have been found to have positive impacts, so I’ll only include a few of them here.

Adaptogens

Adaptogens are plant products that are effective against a wide number of stressors and improve wellbeing in humans and animals (Sharma, et al., 2021). They are supplements that are close to nature and thus are high-vibrational – positively influencing the mind, body, and spirit.

Lion’s Mane Mushroom

Hericium Erinaceus (or Lion’s Mane mushroom or LMM) is a type of fungus that is frequently used in China and other Asian countries to enhance health and wellbeing. A randomized, double-blind, placebo-controlled, parallel-groups study found that there were benefits of Lion’s Mane when it comes to cognition, mood, and stress. “The findings tentatively suggest that Hericium erinaceus may improve speed of performance and reduce subjective stress in healthy, young adults” (Docherty, 2023). A review of research into this supplement suggested that “LMM may have anti-inflammatory and antioxidant properties, support nerve growth, offer protection against neurodegenerative conditions, and potentially improve cognitive performance” (Opanuga and Hossain, 2024). It is believed that Lion’s mane is antibiotic, anticarcinogenic, antidiabetic, anti-fatigue, and anti-aging. Many other mushrooms are known for their wellbeing benefits such as shiitake, reishi, and chaga mushrooms.

Ashwaganda

Ashwaganda is an ancient medicinal herb; an evergreen shrub that grows in Africa and Asia. It’s known for its effects on anxiety, depression, chronic stress, sleep, and more. A randomized study in 2022 had findings that “demonstrated that ashwagandha increased college students' perceived well-being through supporting sustained energy, heightened mental clarity, and enhanced sleep quality, through a moderate dose of ashwagandha for the course of 30 days” (Baker, et al., 2021).

Turmeric

Turmeric is an orange spice that is known for its nutritional benefits and is used as a medicinal herb in Asian countries. It is used a lot in foods around the world for its rich flavour. The benefits of turmeric are many, as outlined by this review of studies: “Turmeric has anti-inflammatory, antioxidant, anticarcinogenic, antiviral, and antimicrobial properties.9 It also has potential therapeutic properties, which gives benefits in our day-to-day life. It is used as an antiseptic in disinfection of burns and cuts. It regulates insulin levels; thus, it has antidiabetic, antiapoptotic, antiangiogenic, and immunomodulatory properties. It prevents platelet aggregation (antithrombotic), cancer cell metastasis, and melanoma, and reduces chances of childhood leukemia. It also acts as natural painkiller due to its anti-inflammatory properties. Hence, it is used in the treatment of arthritis. It reduces blood cholesterol, helps in detoxification of liver and fat metabolism, strengthens the immune system, and also enhances wound healing.” (Reeta and Kalia, 2022).

Shilajit

Shilajit is a dark, sticky substance that comes from mountain rocks. It’s made up of plant and mineral materials and contains vitamins, amino acids, and fatty acids. It is typically used in Indian medicine. A review on this supplement outlined that “studies conducted in animal models tend to support its use as a “revitalizer,” enhancing physical performance and relief from fatigue with enhanced ATP production” (Bhavsar, et al., 2016). ATP, as we know, is the essential energy form in the cells of the body. In general, adaptogens have a huge positive influence on the body and studies have shown numerous healthy benefits (Sharma, et al., 2021). Shilajit in particular exhibits antioxidant activity, anti-inflammatory activity, nervous system support, antiaging activity, and fatigue reduction (Sharma, et al., 2021).

Other Supplements

Other types of supplements include vitamins, natural chemicals, and nutrients. Some of them are naturally produced in the human body already. Here are some other supplements that are useful additions to a healthy, high-vibe diet: magnesium (improves sleep and nerve-function), omega-3 fatty acids such as fish oil (improves heart and brain health), vitamin C (has wound-healing and antioxidant properties), vitamin B12 (increases energy and brain function), L-carnitine (helps the body utilise energy), Resveratrol (improves heart health and reduces inflammation), folic acid (supports healthy red blood cells) and more.

Sinatra (2018) outlined a list of recommendations when it comes to supplements:

“- A high-potency multi vitamin/mineral with B vitamins and antioxidants

- Omega-3 fatty acids (squid or fish oil – I prefer squid oil) - 1 to 2 grams per day

- CoenzymeQ10 - 50 to 100 mg daily, for adults ages 40+

- Magnesium -400 to 600 mg daily (but not magnesium oxide) JCIM | July 2017 | Volume 2 | Issue 1 Page 47 of 52

- Vitamin C - at least 500 mg daily, if not in your multi For more antioxidant protection:

- Resveratrol - 30 to 100 mg daily

- Astaxanthin – 6 to 12 mg daily

- Turmeric - 200 to 600 mg daily

If you’re vegetarian or vegan, I recommend you also target with:

- L-carnitine – 200 to 400 mg daily

- CoQ10 – an extra 50 mg daily

- Vitamin B12 - 250 mcg daily (sublingual methyl-B12 is best)

- Alpha lipoic acid – 50 to 100mg daily”

Ultimately what supplements someone takes is an individual choice. Realistically, not all supplements will be taken, so people should research what is best for their body, based on demographic factors, mental health, and personal preference.

What can we do?

With all this information, it can be hard to know what to do or what steps to take. Most importantly, we should focus our diet on high-vibe food and move away from processed, unnatural foods as much as possible.

It’s important to have a diet that consists of fruits, vegetables, and legumes (around 45%), oils and fats such as nuts, chia seeds, olive oil (around 35%), and high-quality proteins such as eggs, dairy, and chicken (around 20%) (Sinatra, 2018). We should also remember to stay hydrated; drinking 8 glasses of water a day helps your organs function, helps the body get rid of waste, allows the body to be active, and so much more.

It’s important to remember that it’s not just the foods that we eat that matter, but the wider context of food in society – its links with art, culture, ritual, and relationships. The food we eat is so intrinsically tied up with being human, and there is so much scope to further explore wellbeing and food in this way.

Additionally, the intention behind your cooking and preparing food matters. Putting love, care, and gratitude into cooking and eating makes the food taste better, makes us happier, and means we are more fulfilled. Being mindful and joyful when cooking and clearing up makes these actions meaningful; intention is powerful and this meaning is essential to wellbeing (Hughes, 2021).

Finally, of course, food is not the only factor when it comes to mental health issues and wellbeing. Psychosocial factors, biological predispositions, and habitual behaviours are all related to whether or not someone is living in a state of wellbeing. This is why it’s so important to create a holistic approach when it comes to addressing health and wellness. “The path of high vibrational living includes an anti-inflammatory diet, targeted nutritional supplements, grounding, mind-body practices, detoxification, exercise, and positive thinking” (Sinatra, 2018).

References

Baker, C., Kirby, J.B., O'Connor, J., Lindsay, K.G., Hutchins, A. and Harris, M. (2022). The perceived impact of ashwagandha on stress, sleep quality, energy, and mental clarity for college students: qualitative analysis of a double-blind randomized control trial. Journal of medicinal food, 25(12), pp.1095-1101.

Bhavsar, S.K., Thaker, A.M. and Malik, J.K. (2016). Shilajit. In Nutraceuticals (pp. 707-716). Academic Press.

Cha, H.Y. and Yang, S.J. (2020). Anti-inflammatory diets and schizophrenia. Clinical nutrition research, 9(4), p.241.

Docherty, S., Doughty, F.L. and Smith, E.F. (2023). The Acute and Chronic Effects of Lion’s Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study. Nutrients, 15(22), p.4842.

Firth, J., Gangwisch, J.E., Borsini, A., Wootton, R.E. and Mayer, E.A. (2020). Food and mood: how do diet and nutrition affect mental wellbeing?. bmj, 369.

Hughes, G. (2021). Food and Mental Health. 1st edn. Routledge. Available at: https://www.perlego.com/book/3061751 (Accessed: 8 January 2025).

Jan AT, et al. (2017). Perspective Insights into Disease Progression, Diagnostics, and Therapeutic Approaches in Alzheimer’s Disease: A Judicious Update. Frontiers in Aging Neuroscience, 9, p.356.

Kelly, J.R., Borre, Y., O'Brien, C., Patterson, E., El Aidy, S., Deane, J., Kennedy, P.J., Beers, S., Scott, K., Moloney, G. and Hoban, A.E. (2016). Transferring the blues: depression-associated gut microbiota induces neurobehavioural changes in the rat. Journal of psychiatric research, 82, pp.109-118.

Lane, M.M., Gamage, E., Travica, N., Dissanayaka, T., Ashtree, D.N., Gauci, S., Lotfaliany, M., O’neil, A., Jacka, F.N. and Marx, W. (2022). Ultra-processed food consumption and mental health: a systematic review and meta-analysis of observational studies. Nutrients, 14(13), p.2568.

Lassale, Camille, G. David Batty, Amaria Baghdadli, Felice Jacka, Almudena Sánchez-Villegas, Mika Kivimäki, and Tasnime Akbaraly. (2019). "Healthy dietary indices and risk of depressive outcomes: a systematic review and meta-analysis of observational studies." Molecular psychiatry 24, no. 7 (2019): 965-986.

Loughman, A., Staudacher, H.M., Rocks, T., Ruusunen, A., Marx, W., O'neil, A. and Jacka, F.N. (2021). Diet and mental health. Microbes and the Mind, 32, pp.100-112.

Noble, E.E., Hsu, T.M. and Kanoski, S.E. (2017). Gut to brain dysbiosis: mechanisms linking western diet consumption, the microbiome, and cognitive impairment. Frontiers in behavioral neuroscience, 11, p.9.

Opanuga, I. and Hossain, M.F. (2024). Exploring the Cognitive and Other Unique Health Benefits of Lion's Mane Mushroom: A Systematic Review. medicine, 2, p.3.

Reeta, V. and Kalia, S. (2022). Turmeric: a review of its’ effects on human health. J Med Plants Stud, 10(4), pp.61-63.

Sharma, R., Sharma, P. and Bhardwaj, R. (2021). Adaptogens: new age healing gems for physical wellbeing. American Journal of Multidisciplinary Research & Development (AJMRD), 3(10), pp.26-35.

Sinatra, S., Blake, M. and Sinatra, D. (2018). High vibrational living–a segue to optimal health. Journal of Chemical Information and Modeling, 2(1), pp.39-52.