Eating a healthy balanced diet is not only good for your physical health, but what you put into your body can also have a significant impact on your mental well-being.
More and more research is highlighting the effect that certain foods can affect the way you feel. Your diet can have an impact on your metabolism and brain chemistry which ultimately can affect your energy levels and mood.
Below highlights the best foods to boost your mood.
BRAZIL NUTS: A good source of selenium, where only 3 nuts a day can provide your recommended daily intake. Low Selenium levels have been linked to depression, irritability, anxiety and tiredness.
SARDINES: High in Omega 3 fatty acids, also found in other oily fish such as salmon and mackerel or flax and hemp seeds. Deficiency has been linked to low mood and depression.
OATS: Have a low glyceamic index (GI) as they release energy slowly into our bloodstream, rather than a quick rush which dips suddenly. Ultimately, this low GI helps to stabilise blood sugar levels and mood. Oats also contain selenium whereby deficiencies have been linked to impaired thyroid function and promotion of hypothyroidism.
BANANAS: Contain the amino acid Tryptophan, Vitamins A, B6 and C and Carbohydrates. Carbohydrates aid the absorbtion of tryptophan in the brain and Vitamin B6 helps to convert it into the mood enhancing hormone Serotonin, which in turn helps to boost your mood and aid good sleep. Because of this, Tryptophan has been used in the treatment of a variety of conditions such as insomnia, depression and anxiety.
LENTILS: A complex carboydrate, so like bananas have the benefit of helping to boost the brains production of serotonin, resulting in a calmer, happier state of mind. Lentils are also high in Folate, where deficiencies of this mineral have been linked to depression and anxiety.
CHICKEN AND TURKEY BREAST: Are known to increase your body’s intake of tryptophan which we now know is linked to the production of the mood enhancing hormone serotonin. They also contain the amino acid tyrosine, which is used in the production of Adrenalin, low levels of which have been linked to depression.
SPINACH: and other green vegetables such as broccoli and asparagus all help to keep your B vitamin levels up. Deficiencies of which are linked to depression, whereby low levels are thought to hinder the production of serotonin.
CHEESE: A good source of Tryptophan used in the production of mood enhancing serotonin and Calcium used in the production of melatonin, a sleep regulating hormone. A good restful nights sleep is a key to feeling relaxed and energised.
As you can see, there is a science behind this theory and it takes time to build up these levels in your body, but don’t just take it from me! Eat yourself Happy and try a few of these meal suggestions…
- Porridge topped with banana
- Banana smoothie blended with oats and milk
- Chicken or Salmon stirfry with loads of green vegetables
- Chicken stew with lentils
- Mulligatawny Soup