Foods to improve your mood

Have you ever noticed how what you eat affects how you feel? Some foods trigger food cravings and, in the reverse, foods can trigger certain moods. Recent research suggests that good food can really put you in a buoyant mood. According to a study in the UK, The Food and Mood Project, 80 per cent of people surveyed reported a significant improvement in their mood when they were drinking more water and eating more “supporter foods” such as vegetables, fruits, oily fish, nuts and seeds, brown whole grains, fibre, protein and organic foods; and they experienced less depression and anxiety.

The researchers also discovered that excess stressor foods such as refined sugar, caffeine and alcohol improved mood at first but then left people feeling stressed because the substances weren’t providing adequate nutrition and their bodies were left depleted. Foods’ effect on our mood comes down to chemical and physiological changes in our brain structure which can lead to altered behaviour. Supporter foods have been proven to alter your metabolism and brain chemistry, ultimately affecting your energy level and mood.

During the survey, participants were asked for recommendations to share with other people considering undertaking a similar self-help process. Several themes emerged. One of the main themes was getting motivated and how exploring and ascertaining your trigger foods can help improve and stabilise your mood. Another was practical approaches to the food we eat and how going slowly and changing one thing at a time and monitoring the effects was really useful.

Having a positive attitude helps to retrain your brain to eat mood-boosting foods. Have you ever noticed how you can think you may be a healthy eater but in the reality are not at all? It’s important that your desires and goals match your actions and this will in turn result in a new you.

I have three important mood-inducing ingredients that I like to incorporate into my dishes regularly: sardines, eggs and bananas. What are yours?

Snack

Seanuts

Sardines are sky-high in mood-boosting omega-3 fatty acids and vitamin B₁₂ and are loaded with minerals such as calcium, iron, magnesium, potassium and zinc. They’re also inexpensive and very easy to bring to the table. Brain, hair, skin and nails benefit too. A 2012 study revealed that fish oil increased transmission of serotonin in the brain, which controls emotion. Because of their ability to increase serotonin levels, fish oils are a very good mood food to include in your diet. The good news about sardines is they are not mercury-heavy like tuna.

If you’re not a fish fan you can swap your fish oil for flaxseed, chia or extra-virgin olive oils, which are also high in omega-3.

Serves: 4
Cooking time: 30 mins

2 cups almonds (can be pre-soaked)
2 x 45g tins chopped sardines
8 garlic cloves, peeled & sliced
2 tbsp extra-virgin olive oil
2 tbsp lime zest
1 tsp Celtic sea salt
6 drops liquid stevia

Preheat oven to 200°C.

Place all ingredients in a bowl and stir to combine. Spread on a baking sheet and sprinkle with lime zest. Place in the oven for 25 minutes, stirring halfway through.

Remove from oven and place in bowl and sprinkle with additional lime zest if needed.

Lunch

Chia seed scramble

Eggs are rich in B vitamins and having a steady level in the body can really help to keep your mood stable. The protein in eggs helps you feel satisfied longer, helping to stabilise blood sugar which in turn benefits your mood.

Serves: 2
Cooking time: 25 mins

 4 organic eggs
2 tsp almond milk
2 tbsp chia seeds
2 garlic cloves, crushed
1 brown onion, chopped
1 tbsp organic butter
¼ cup chopped red & yellow capsicum
1 cup baby spinachFreshly chopped coriander, to garnish

In a bowl, whisk the eggs and milk. Drop in the chia seeds and let it sit for about 15 minutes to thicken up.

In a frying pan on medium heat, sauté the garlic and onion in butter until translucent. Add the capsicum and cook until tender. Now pour in egg mixture and stir with a fork until almost set. Add spinach and cook until the leaves are wilted.

Top with fresh coriander and serve.

Dessert 

Banana ice-cream

Banana contains a high dose of potassium, an essential ingredient to keep your nervous system in good shape and balanced. Eating a banana can also boost your dopamine levels: dopamine is a natural feel-good chemical in the brain that plays a role in the pleasure and reward pathways.

Some other ingredients that can boost your dopamine levels are almonds, avocados and pumpkin seeds.

Serves: 2
Cooking time: 10 mins

2 bananas, frozen & cut into chunks
1 tbsp cacao powder
6 drops liquid stevia or sweetener of your choice
1 tbsp almond butter 

Pre-peel the bananas, cut them into chunks and place in a freezer bag in the freezer. Once frozen, place them into a food processor with the cacao, stevia and almond butter.

Puree until creamy, stopping to scrape the sides when needed.

Lee Holmes runs Supercharged Food and is about to release her new book, Eat Yourself Beautiful. Visit her blog superchargedfood.com for more cooking inspiration, recipes and tips.