FOODS TO LIFT YOUR MOOD
MPB (c)
Marmite
If you’re feeling anxious, stressed or depressed, a dose of B vitamins could help to lift your mood. B vitamins are important for normal brain function and producing mood-boosting serotonin, with vitamins B12 and B6 being particularly beneficial for regulating your mood.
To up your intake of B vitamins, try snacking on Marmite on wholegrain toast. As Marmite is fortified with vitamin B12, this is a particularly good choice of food for vegans and vegetarians who may struggle to get their recommended intake.
Oily fish
Omega-3 fatty acids found in oily fish are well known for being good for the heart. However, they are equally beneficial for our brain health and mood. A study by researchers from the University of Pittsburgh School of Medicine found that participants who had lower levels of omega-3 fatty acids in their blood were more likely to be moderately depressed and have a negative outlook.
Furthermore, a study has found surprisingly low rates of seasonal affective disorder in Icelanders, where the diet is high in omega-3 rich fish. To follow in their footsteps and help ward off the blues, try eating two portions of oily fish a week, or up to four for men.
Chocolate
Many people find themselves reaching for chocolate to ease a bad mood, and this could in fact be no bad thing. Research has shown that chocolate contains many chemicals which can help beat the blues, including relaxing magnesium, calming anandamide and pleasure-inducing phenylethylamine.
To up the mood-boosting benefits further, try snacking on chocolate-dipped strawberries for a healthy treat. Strawberries are not only a good source of vitamin C, which helps in the production of endorphins, but they are high in mood-enhancing flavonoids too.
Bananas
Bananas are high in natural sugars, making them a great remedy for low energy levels which can leave you feeling down. On top of this they are packed with mood-lifting nutrients to help put a smile on your face.
Bananas are a great source of tryptophan, an essential amino acid which boosts serotonin levels, helping to regulate your mood. Furthermore, they are rich in magnesium, which can help you to relax and vitamin B6, which can help to relieve depression.
Nuts
Walnuts are the perfect good-mood food, offering the combined mood-boosting properties of omega-3 fatty acids, vitamin B6 and tryptophan. The nuts are also a good source of folate (vitamin B9); the deficiency of which has been linked to depression.
As well as snacking on walnuts, another good nut to add into your diet is the Brazil. Brazil nuts are an extremely rich source of the mineral selenium, with research suggesting that just one Brazil nut a day can provide you with your recommended daily intake. As low levels of selenium can lead to depression, irritability and anxiety, snacking on Brazils could be the perfect healthy way to boost your mood.
I came across this interesting little article on Yahoo, something I have known for many years and worth noting. Some of those food below you may not be keen on especially with Marmite, you either love it or hate it. I personally love it, if you don't like the UK version there is an Australian product you may prefer the flavour of and that is Vegemite I don't think it tastes as good as Marmite but either way both products will supply you with a good source of vitamin B complex. You don't need to spread it on toast or crackers you can add it to stock for casseroles or stews and it makes a good hot drink, a teaspoon dissolved in hot water.
As for chocolate below the best type is dark chocolate and the higher the cocoa solids the better 1 oz a day of plain chocolate will supply all your needs of iron for the day and its not too sweet either, you are more likely to be satisfied with a small amount of plain chocolate as opposed to a larger bar of milk chocolate.
As for bananas being a great source of tryptophan, they are a good source of potassium and milk too is an excellent source of tryptophan.
As for chocolate below the best type is dark chocolate and the higher the cocoa solids the better 1 oz a day of plain chocolate will supply all your needs of iron for the day and its not too sweet either, you are more likely to be satisfied with a small amount of plain chocolate as opposed to a larger bar of milk chocolate.
As for bananas being a great source of tryptophan, they are a good source of potassium and milk too is an excellent source of tryptophan.
MPB (c)
Marmite
If you’re feeling anxious, stressed or depressed, a dose of B vitamins could help to lift your mood. B vitamins are important for normal brain function and producing mood-boosting serotonin, with vitamins B12 and B6 being particularly beneficial for regulating your mood.
To up your intake of B vitamins, try snacking on Marmite on wholegrain toast. As Marmite is fortified with vitamin B12, this is a particularly good choice of food for vegans and vegetarians who may struggle to get their recommended intake.
Oily fish
Omega-3 fatty acids found in oily fish are well known for being good for the heart. However, they are equally beneficial for our brain health and mood. A study by researchers from the University of Pittsburgh School of Medicine found that participants who had lower levels of omega-3 fatty acids in their blood were more likely to be moderately depressed and have a negative outlook.
Furthermore, a study has found surprisingly low rates of seasonal affective disorder in Icelanders, where the diet is high in omega-3 rich fish. To follow in their footsteps and help ward off the blues, try eating two portions of oily fish a week, or up to four for men.
Chocolate
Many people find themselves reaching for chocolate to ease a bad mood, and this could in fact be no bad thing. Research has shown that chocolate contains many chemicals which can help beat the blues, including relaxing magnesium, calming anandamide and pleasure-inducing phenylethylamine.
To up the mood-boosting benefits further, try snacking on chocolate-dipped strawberries for a healthy treat. Strawberries are not only a good source of vitamin C, which helps in the production of endorphins, but they are high in mood-enhancing flavonoids too.
Bananas
Bananas are high in natural sugars, making them a great remedy for low energy levels which can leave you feeling down. On top of this they are packed with mood-lifting nutrients to help put a smile on your face.
Bananas are a great source of tryptophan, an essential amino acid which boosts serotonin levels, helping to regulate your mood. Furthermore, they are rich in magnesium, which can help you to relax and vitamin B6, which can help to relieve depression.
Nuts
Walnuts are the perfect good-mood food, offering the combined mood-boosting properties of omega-3 fatty acids, vitamin B6 and tryptophan. The nuts are also a good source of folate (vitamin B9); the deficiency of which has been linked to depression.
As well as snacking on walnuts, another good nut to add into your diet is the Brazil. Brazil nuts are an extremely rich source of the mineral selenium, with research suggesting that just one Brazil nut a day can provide you with your recommended daily intake. As low levels of selenium can lead to depression, irritability and anxiety, snacking on Brazils could be the perfect healthy way to boost your mood.
