What foods can I eat to boost my mood?

If you’re feeling stressed out, fed up or even just below par, it can be so tempting to reach for your favourite treat. Whether you have a sweet tooth or prefer savoury snacks, nothing hits the spot like comfort food when your mood is low and you want to cheer yourself up. But do high-calorie treats actually lift your spirits, or are there better foods to eat to boost your mood?

Choose foods to boost your mood and support mental health

Mental health is influenced by many lifestyle factors, but there are specific foods that are known to improve cognitive function and alleviate certain mood disorders. There’s nothing wrong with a little pick-me-up from time to time, but if you want to incorporate healthier mood-boosting foods into your diet, there are lots of options to choose from.

Bananas

Bananas contain lots of fibre, which supports the slow release of sugar into your bloodstream and helps to reduce irritability and mood swings. They’re also high in vitamin B6, which supports your body’s creation of a neurotransmitter called serotonin. Serotonin is linked to improved sleep and mood regulation, so reach for a banana if you need a quick pick me up or think your blood sugar levels are dropping. For extra benefits, go for one with green on the peel to increase your intake of prebiotics, which is also known to help keep moods stable.

Fatty fish

You’ve probably heard of the omega-3 fatty acids that are found in fish like salmon, but few people know that some types are linked to brain development and lower levels of depression. Because the body can’t produce omega-3 fatty acids on its own, it’s important to obtain them through your diet, especially if you want to eat foods to boost your mood. Try eating salmon a few times a week or take a fish oil supplement to increase your intake of omega-3 fats as an alternative option.

Lentils and beans

If you follow a vegetarian or vegan diet, eating beans and lentils will give you an excellent source of plant-based proteins and mood-boosting nutrients. As well as being high in fibre, they’re packed with B vitamins, including B12, which increase your levels of mood-regulating neurotransmitters such as serotonin and dopamine. Beans and lentils are also full of magnesium and zinc, minerals known to reduce anxiety and have a calming effect on your nervous system. Low levels of these nutrients are also linked to feelings of depression, so add some plant protein to your meals if you’ve felt a shift in your mood. If you feel like you are lacking in important foods, you can look at a food intolerance test to identify potential issues.

Mushrooms

Because mushrooms contain vitamin D, which is linked to a reduced risk of depression, they’re a great food to eat to boost your mood. They’re also the only non-animal derived food source of vitamin D that you can absorb, so try and include some in your diet regularly if you’re vegetarian or vegan. Because the body makes vitamin D from direct sunlight on the skin, it makes the most of the weather on brighter days, even if it’s just for a short walk. You could even expose mushrooms to sunlight for a few hours before cooking them to increase your vitamin D intake even further and make the most of their mood-boosting properties.

Dark chocolate

If you’ve got a sweet tooth, you’ll be pleased to know that dark chocolate is thought to contain mood-boosting compounds such as caffeine and theobromine that are known to release feel-good chemicals in the brain. It’s also higher in flavonoids than milk varieties, which promote brain health and support mood regulation. While the smell and taste of dark chocolate make it a delicious treat, it’s important not to overindulge because it contains fat and added sugar. If you want to satisfy your craving for something sweet, try to stick to dark chocolate that contains over 70% cocoa solids to make the most of the health benefits it provides.

Contact UK Food Intolerance to improve your wellbeing

If you’re interested in improving your health and well-being, a food intolerance test can help you find out which foods are likely to trigger a physical reaction. You can find out more about how our food intolerance tests work by looking on our website, or by contacting us at [email protected]. Please remember that you should always talk to your GP or another medical professional if you’re concerned about your diet.