Foods to Boost your Mood

Your diet not only greatly impacts your physical health but your mental wellbeing and how happy you are. The nutrients we intake will build and replenish our brain, nervous system and body, so mood swings, anxiety and depression can be reduced. 

Healthy balanced diet impacts physical and mental wellbeing. 

Stressors and Supporters

Improve your mood by reducing food "stressors" and increasing "supporters." Sugars, caffeine, alcohol and chocolate are stressors while supporters include water, fruit, vegetables and oily fish. 

Increasing the feel good neurotransmitter serotonin in your diet makes your mind less anxious and more calmer. It also makes the hormone melatonin which helps regulate sleep. 

It's also important to eat 3 meals daily containing some protein: nuts, beans, seeds, pulses, whole grains, eggs, lean meat, fish. 

Best Foods to Eat

Bananas: 
Bananas contain fibre, potassium, iron and vitamins A, B6 and C. Together they boost mood and aids good sleep. The tryptophan in bananas raises serotonin levels which great to treat insomnia, depression and anxiety. The potassium is good for those feeling stressed and tired. 

Boosts mood, aids sleep and treats depression and anxiety. 

Brazil Nuts: 
So high in Selenium you only need 3 a day. Studies show people with diets low in selenium have increased depression, irritability and tiredness. 

High in Selenium for depression, irritability and tiredness. 

Chicken and Turkey: 
Increases your intake of amino acid tryptophan which is used by the body to make serotonin. And amino acid tyrosine which can reduce symptoms of depression. 

Reduces symptoms of depression. 

Dark Chocolate: 
The brain releases endorphins and boosts serotonin levels when you eat just a small piece. Anxiety levels will decrease and the body will produces less stress hormones. 

Dark Chocolate

Lentils: 
Lentils help increase the brain's production of serotonin. Deficiencies in folate can be linked to depression, so the high levels found in lentils help. They can also boost iron levels. 

Lentils boost iron and eases away depression. 

Oats: 
Oats slowly release energy into our bloodstream keeping blood sugar and mood stable, and so are an effective mood booster. Oats also contain the mineral Selenium which can also help mood by regulating the function of the thyroid gland. 

Effective mood booster. 

Sardines: 
Those with Omega 3 deficiency are more susceptible to depression and low mood. Omega 3 found in salmon mackerel and sardines improves mood and keeps the brain healthy by keeping brain cells flexible. 

Improves mood, aids depression and keeps the brain healthy. 

Spinach and Broccoli: 
These contain B vitamins. low levels have been linked to depression and can affect serotonin production. 

High in B vitamins. 

Water:
Lack of water affects our brain and our physical and mental well-being, it's important for the body to function properly. 

Needed for brain, physical and mental well-being. 

Yoghurt: 
Yoghurt helps against depression, osteoporosis, heart disease and cancer and Calcium can help reduce stress and anxiety. Sunlight is the best source of vitamin D but it's always good to include it in your diet. 

Helps against depression, stress and anxiety. 

Foods to Avoid

Sugar: 
Avoid sugary foods as your energy levels will crash along with your mood after the initial pick up. 

Caffeine: 
Although you will feel better at first it causes dehydration which will leave you irritable and prone to headaches. 

Caffeine causes dehydration. 

Alcohol: 
Again although initially you will feel good and relaxed, you will feel low, irritable and anxious the next day.