It’s no secret that what we eat can have a profound effect on us both physically and mentally. There are ‘brain foods’ to keep us alert and ‘power foods’ to keep us strong. And if you are looking for a little uplift, then there are many natural foods which are mood enhancing too.

Start creating dishes that feature these foods and you’ll soon reap the positive effects.

Fish is a great food all round, and you can use it in so many different ways that it really should be a regular part of your diet. Packed with proteins and Omega-3 fatty acids, it can help to increase serotonin levels in the brain, which are what essentially help you to feel good. Go for oily fish such as mackerel, salmon and sardines.

Catch of the day

Carbohydrates are on many people’s hit list when it comes to diets – believing that this can assist with weight loss. However it can be quite damaging to your mood to eradicate such an important food group – especially seeing as carbohydrates, too, help to boost serotonin. Think whole grains, fruits and vegetables and steer clear of refined carbohydrates.

5 buckets a day

Green, leafy vegetables are packed full of vitamins and minerals that are essential for overall health. B vitamins are particularly important for the production of serotonin so try to eat plenty of spinach and broccoli, along with kale and cabbage.

Selenium is also associated with mood, so you need to try to increase your selenium levels wherever possible. Try low-fat dairy products including yoghurt, lean meats such as chicken and turkey, whole grains, legumes, beans, nuts and seeds. Brazil nuts are particularly good for boosting selenium levels, with just 3 nuts providing you with your recommended daily allowance.

Overall, many people try to follow a Mediterranean diet as much as possible, and evidence suggests this is a good idea. The diet includes plenty of fresh fish, lean meats, fruits, vegetables and nuts, along with olive oil. This combination has been proven to reduce depression levels, as there is less focus on sugary refined carbs and fatty foods.

While it’s fine to treat yourself occasionally, try to avoid overloading on sugary, fatty and processed foods, as these can make you feel sluggish and lead to weight gain. And while a cake or bar of chocolate will boost you in the short term, you will find your blood sugar levels spike and plummet, which can lead to a short-term euphoric mood closely followed by a period of depression. Similarly, sugary fizzy drinks and highly caffeinated drinks are best left for an occasional treat.

The only drink you really need is water, water, water! Maintaining high levels of hydration is imperative for concentration and replenishment. Also, try switching your routine builders tea for a herbal alternative such as green or peppermint tea.

If you want to learn more about the best ingredients for your mood and how to incorporate them into great meals then it’s worth taking a leaf out of the professionals’ [cook]books. There are also plenty of apps for food journaling available that will help you stay on track with your daily food choices.

Making well-informed choices when it comes to eating healthily should be a way of life rather than a strict and short-term solution. Choosing foods to improve your mood, or any other aspect of your well-being, will become second nature the more you do it, leaving you feeling good 24/7!