Foods to Boost Your Mood and Your Mind

 

We are all learning more and more about how important it is as to what we include in our daily diet.

In this post, we share six suggestions on how to boost both your mood and your mind with the food we eat...

Oily fish

Many of us are aware that omega 3 is very important for brain health, function and mood.  The sad news is that as humans, we are only the able to produce very small amounts.  Therefore, supplementing is key. 

One of the richest sources of long-chain omega-3 fatty acids is oily fish - herring, trout, mackerel, sardines and more - packed with protein, B vitamins, selenium and zinc for boosting mood.   In addition, it is one of the best sources of DHA (a type of long-chain fatty acid).

Brightly colored berries

So many berries to choose from, these are a great source of polyphenols - those plant compounds that have multiple health benefits including potentially lowering the risk of depressive symptoms as well as being rich in fiber, helping to nourish your gut microbiome.  

Nutritious nuts

Nuts - and nut butters - come with a range of amino acids to improve mood.  In particular, walnuts are another source of long-chain omega-3 fatty acids which are healthy fats crucial for brain health and function helping to build cell membranes while promoting new neuron growth.

Leafy greens

Are you including a portion of leafy greens with your plate of food?  Spinach, kale and more are rich in folate and iron, boosting your mood.

Extra good eggs

Low mood levels can often be associated with a lack of vitamin B12 in our diet.  Although we do make B12 in our gut, including plenty of free range organic eggs in our diet provides a host of nutrients including vitamin B12.  Another benefit to help our mood is that eggs are a good source of choline.

Dreamy dark chocolate

Another great source of polyphenols (especially flavonoids) which stimulate the release of endorphins, helping with mental wellbeing.  In addition, dark chocolate contains compounds like phenylethylamine (PEA) which the body converts into serotonin, a neurotransmitter that promotes feelings of happiness and wellbeing.  Flavonoids can help to improve blood flow to the brain, improve cognitive function and reduce inflammation.

And it tastes good too, helping to stimulate the release of endorphins - the body's feel good chemicals. 

 

One of my favorite recipes is for dark chocolate mousse - and I have been making this for decades!

For two servings, you will need:

2 eggs

4 ounces of good quality dark chocolate

And for topping:

Spoonfuls of double cream, berries and flaked almonds!

Melt the chocolate in a double boiler or in a Pyrex jug in the microwave.  Separate the egg whites from the yolks, stirring the yolks into the melted chocolate.  Beat the egg whites until stiff and fold them into the mixture.  Pour into individual dishes and leave in the refrigerator to set.  Top with a dollop of cream, berries (raspberries, blackberries and/or blueberries) and some almond flakes. 

Delicious - and includes four of the suggested foods above too!

 

SOURCES: 

Brown K, et al (2012). Diet-induced dysbiosis of the intestinal microbiota and the effects on immunity and disease. DOI:
10.3390/nu4081095. (Accessed, 2 October 2021).

Lambert GW, et al. (2002). Effect of sunlight and season on serotonin turnover in the brain.
ncbi.nlm.nih.gov/pubmed/12480364. (Accessed, 1 September 2021).