Mood Enhancing Food!

Posted 06 December 2007

Feeling Blue?

If you've got the winter blues (and let's face it, who hasn't felt glum about the fact that it's dark when you leave for work, and also when you come home) then you might be pleased to find out that making some simple changes to your diet can boost your mood and help to put a smile back on your face.

Mood Zappers...

First and foremost, focus on getting rid of, or cutting down on the foods that cause low mood - these include alcohol, caffeine, sugar and sugary foods such as biscuits and cakes. Sugar provides an instant energy hit followed by a drop in mood and energy soon after leading to fatigue and poor concentration, so avoid it as a "quick fix". Alcohol can have a depressant effect, and caffeine can cause anxiety, as well as playing havoc with sleep patterns, all of which can add to a low mood.

Mood Boosters...

Once you've cut out some of those mood zapping foods you need to pack your diet with mood boosting nutrients...check out our pick of mood altering foods which will make for a happier you...

• Oily Fish - essential fatty acids are crucial for brain and nerve function. Some evidence shows that the long chain fatty acids found in fish oil can improve mood disorders. Make sure you eat two portions of oily fish per week to get the benefit. Veggie? Get essential fatty acids from seeds instead - pumpkin and flax are especially good sources.
  
  
• B vitamins - vital for energy release, a lack of B vitamins can leave us feeling tired and lacking in that all important get up and go! What's more, studies show that vitamin B deficiency is common in those suffering with depression. Make sure you top up on leafy green veg, eggs, chickpeas, marmite and wholemeal products to get plenty of B vitamins.
  
  
• Tryptophan - tryptophan is an essential amino acid (meaning it must come from our diet as our bodies can not make it) Tryptophan is converted into serotonin - a chemical which is a known to regulate our moods (often called the happy hormone!) You can elevate your mood by eating foods rich in tryptophan - turkey, chicken, cheese, beans, tofu, oats and eggs. Talking of tryptophan, you might also want to get plenty of...
  
  
• Carbohydrates - the absorption of mood enhancing tryptophan is enhanced by eating carbohydrate foods - so craving carbohydrate foods when you feel sad and need comfort may actually be a subconscious effort to boost your mood. However - make sure you choose complex carbohydrates with a low glycemic index (i.e. those which are slow releasing) to avoid the swings in energy levels. To get the best mood enhancing effects carbohydrate foods should be eaten by themselves, on an empty stomach. Choose wholegrain breads and cereals, brown rice and wholemeal pasta for lasting effects.
  
  

So if you're looking to boost your mood this winter make sure you look to include plenty of wholegrain foods, leafy green veggies and oily fish, whilst lowering your caffeine, sugar and alcohol intake. Why not check out this weeks mood boosting recipe to help you get started.