We may think a Snickers bar, pizza or bowl of chips will cheer a tough or tiring day. But the truth is that if we’re looking for more sustainable boosts to our emotional wellbeing, there are better ways to eat ourselves happy.
"We all have good and bad days and sometimes there’s no obvious reason," says registered dietitian Sue Baic. "Diet affects how we think and feel, our energy levels and even how we deal with stress.
"Taking a look at what we eat and drink can be a good way to help boost mood," she adds, also recommending at least 6-8 glasses of (non-alcoholic) fluids a day for optimum mental wellbeing. "And just small changes can make a big difference."
So fancy eating yourself happier? Then it’s time to consider consuming some foods that may influence your brain structure and chemistry in a consistent and positive way. Here are a few brain-boosting bites to try.
Fish is favourite
Serve up some salmon to load up on your Omega-3 fatty acids. Omega-3s are rich in anti-inflammatory properties. Inflammation in the brain has been linked to depression so eating a diet rich in these nutrients could make good, mood-lifting sense. Salmon is also a great source of the essential amino acid, tryptophan, which (if eaten alongside carbohydrates) is believed to boost and regulate the happy hormone, serotonin, in our brains. If salmon isn’t your thing, other oily fish like mackerel and sardines will deliver similar brain-boosting benefits. Eat fresh fish grilled or roasted with vegetables. Smoked fish tastes great in salads or sandwiches, or blended into dips or pâtés. Alternatively, for plant-based sources of Omega-3, try flaxseeds, chia seeds, tofu or soya milk.
Snap happy
The ubiquitous foodie star of Instagram could also be a good mood food. Avocados are rich in fat, sure, but it’s mostly monounsaturated fat (the good kind), which encourages healthy blood flow to the brain – a huge plus for our mental wellbeing. Avocados also contain tryptophan and they are a great source of folate and vitamin B6, low levels of which have been linked to sadness and anxiety. This little green fruit couldn’t be easier to eat. Slice into salads or crush into a spicy guacamole dip. Or serve it up on wholegrain or granary toast and you’ve got a great mood-boosting breakfast.
Dark days
Great to know chocolate is up there, although we are talking the 70% plus dark variety for optimum brain benefits. The ground cacao in this chocolate contains a potent mix of phytochemicals, thought to have physical and emotional benefits that include lifting and calming mood. A study in Switzerland (home to some mighty fine chocolate) discovered that highly stressed participants who ate a little dark chocolate every day for several weeks significantly reduced their stress hormones. And a recent US study found that those who savour chocolate as they eat it have better moods than those who eat it quickly. Eat no more than a square or two (it’s high in fat and calories) a day, and try it grated in a chilli sauce or over fresh fruit, or sprinkled on a latte.
Go nuts
A walnut not only looks like a human brain but it’s great news for our brain health, thanks to the nut’s powerful mood-boosting combo of Omega-3s, folate, magnesium and trusty tryptophan. Walnuts also contain zinc, which a Japanese study revealed may help reduce anger in women. Almonds and pistachios are another source of tryptophan, while just three Brazil nuts a day will supply your daily requirement of selenium, low levels of which are thought to cause depression and anxiety. Eat your nuts au naturel and unsalted. Or try gently roasting a mix in the oven with seeds (sesame and sunflower are more good brain-boosting choices) and spices. Sprinkle in salads, add to recipe dishes or enjoy them as a healthy snack.
Berry good
You can’t go wrong with a decent intake of blueberries, strawberries and raspberries. They’re all full to bursting with phytochemicals, in particular flavonoids that work to protect our brains from inflammation and cellular ageing, and to keep it functioning at its best. Berries may even enhance memory and help boost positive thinking and mood. This year, a study involving children and young adults revealed that consuming blueberry juice could have a positive effect on mood. Participants reported a significant uplift in mood just a couple of hours after consuming the juice. A daily hit of blueberries is easy to eat raw, juiced or whizzed into a smoothie. They also make a healthy dessert or are great for snacking on the go.
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