Food to improve your mood

Here's how to beat the blues with food!

Our mood is affected by many things that we are unable to alter, but what we eat is one big variable we can take charge of. When you eat and what you eat has a big impact on how you feel and on your energy levels. Here are some top tips from the British Dietetic Association.

Stay topped up

Skipping meals leads to low blood sugar levels which can leave you feeling tired, grumpy and craving sugar. Planning in regular meals and small snacks will avoid these danger points in your day. Choosing foods that have a lower glyacemic index will help fill you up and sustain your energy levels for longer, as they keep your blood sugars stable. Try adding beans and lentils to dishes, choose oaty dishes like porridge or muesli, and add a low fat yoghurt to your lunch. 

Whole grain carbohydrates are not only lower in glyacemic index than the white versions, but they also increase the amount of tryptophan that enters the brain, resulting in more mood enhancing serotonin being produced. Include wholegrain bread, pasta, oats, and wholegrain cereals at meals. Also try adding pearl barley to soups and bulgur wheat to salads.

Beautiful B vitamins and irresistible iron

B vitamins play a vital role in energy release. Therefore eating more of these will help improve your energy levels, lifting your mood. Taking a thiamine supplement can improve mood and cognitive function, give a clearer head and increase energy levels, while folate is another micronutrient that has been linked to mood. Eating more green vegetables, sunflower seeds, cashew nuts, almonds, strawberries, tomatoes and peppers will boost your thiamine and folate levels. Wholegrain cereals are also fortified with these nutrients.

Iron is well known to be linked with fatigue and low energy. But it’s lesser known that it’s also linked to poor mood and concentration. Topping up your iron will boost that feel good factor. Include red meat, dried fruit, green vegetables and wholegrains in your diet for this.

Go Mediterranean

The Mediterranean diet contains plenty of fruit, vegetables, nuts, fish, olive oil, cereals and some red wine. Such foods are associated with better mental health scores. So making sure you are meeting the five-a-day recommendation for fruit and veggies, going wholegrain with your cereals, and sticking to healthy fats such as olive oil, oily fish and nuts really can work!

Do you have a food which brightens up your mood? Share your secrets in the Comments box below.

This is a classic lovefood article

Words by British Dietetic Association spokesperson, Priya Tew.

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