Grumpy? It could come down to what you had for lunch.
With more science pointing to a deeper food-mood connection than ever, experts reckon what we eat can affect our mood in a pretty real way. And even have an impact on more serious mental health issues.
While some foods (we’re looking at you, sugar and trans fats) can give us the blues, other foods can have a mood-boosting effect, because of the way they tap into our brain chemistry. Perfect for when we need a little pick-me-up. Without the sugar crash.
Editor’s note: Mental health issues like anxiety and depression are genuine medical conditions that can’t be treated by diet alone. If you or someone you know is suffering from mental health issues, reach out to Beyond Blue if you’re in Australia, Mind if you’re in the UK or ADAA if you’re in the USA.
1. Turkey.
Feeling a little blue? Don’t wait till Thanksgiving to tuck into some turkey. As well as a delicious dose of protein, this meat is rich in tryptophan – an amino acid which helps produce the brain chemical serotonin and, as a result, feelings of calm and relaxation.
In-house nutritionist, naturopath and I Quit Sugar: 8-Week Program expert Emily Seddon recommends turkey for dinner. “A great time of day to have turkey is just before bed,” she says. “The boost of tryptophan helps to calm your mind and get it ready for a good night of rest.”
2. Greek yoghurt.
With growing evidence of a correlation between gut health and general happiness, it makes sense to include probiotic-rich foods in your diet. Cue yoghurt.
In addition to pleasing your healthy gut bacteria, studies have found that some probiotics may form a potential preventative strategy for depression.
3. Sardines.
Sardines make IQS founder and director Sarah smile. Along with the feel-good factor of eating one of the most sustainable seafood options, sardines are rich in omega-3, a fatty acid which can influence the production of neurotrophic factors and regulate the growth of new brain cells.
In fact, research on patients suffering depression found that those who consumed a daily dose of omega-3 significantly reduced their symptoms of sadness.
If sardines aren’t your thing, Emily suggests chia seeds or flaxseed. “These are a great vegetarian source of omega-3 fatty acids.”
4. Matcha.
There’s not much not to love about matcha. As well as taking the bite out of a cold day, a warm mug of this powdered green teas has been associated with inducing calmness, due to the presence of an amino acid called L-theanine.
5. Chocolate.
While the crappy, sugar-loaded kind can cause a rise in adrenaline (and hyperactivity, anxiety and crankiness as a result), a few squares of good-quality, rich dark chocolate can boost your mood.
As a powerful source of antioxidants like flavonoids and polyphenols, dark chocolate has been found to improve calmness and contentedness. Homemade Chocolate Tipped Macaroons, anyone?
We originally published this post in October 2016. We updated it in April 2017.
What foods do you eat to boost your mood?
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