Mood-boosting food

As most of us would know well, food can be a great way to lift your mood and add a little happiness to the day. But it doesn't have to come in the form of a sugar hit because there are plenty of delicious healthy foods that can boost your mood without the guilt that comes after downing a muffin or packet of chips.

A 2012 study published in the Canadian Journal of Psychiatry found that “better mental health was consistently associated with higher levels of nutrient intake." So where do you get these nutrients? Fruits grains high-protein and dairy are the place to go, so try any of the six delicious foods below next time you're feeling down or lethargic to feel more focused alert and generally happier!

Our top 6 mood-boosting foods

Oily fish

It's no accident that nutritionists have recommended eating fish a few times a week for years. Eating fish puts your mental health in good hands: the University of Kuopio in Finland even found that fish eaters are 31% less likely to suffer from depression, supporting a 17-year Japanese study of over 200000 people that reached a similar conclusion. Additionally, fish like salmon, mackerel, trout, and tuna are full of good fats like Omega 3, which helps everything from your nerves to your skin so you can feel more confident and even better about yourself.
Whole-grain bread

Whole-grain bread includes a host of mood-boosting minerals from the Canadian study from iron and magnesium to phosphorus and zinc. Choose whole-grain bread for your lunch and try whole grain pasta and rice for dinner - they are a great form of slow-releasing carbs to give you long-lasting energy and lift your mood over the day. They even include phenolic compounds useful for their antioxidant effects that allow your body to process nutrients and power your brain. According to the University of Cambridge consumption of whole-grains also lowers your risk of hypertension diabetes and obesity so it should be hard not to feel good after eating them!
Bananas

One of nature's wonder foods, bananas are not only tasty but packed with valuable minerals like fibre, potassium and magnesium. Bananas will also lift your serotonin levels (a mood-boosting hormone) and regulate blood sugar levels, making it a great pre-workout snack. The University of London has also found that potassium will help lower your risk of cardiovascular disease which is sure to lift your spirits so try throwing one into a smoothie for a nutritious breakfast or make it your go-to morning snack.
Lean meat

High-protein meats like chicken and turkey are linked to higher levels of dopamine, a neurotransmitter in your brain that boosts your mood and keeps you alert. But don't steer clear of red meat - researchers from Deakin University have also found that eating less than the recommended amount of red meat is related to depression and anxiety in women so don't be afraid to ask your butcher for leaner cuts of lamb pork and beef. Why not include some meat in your lunch - put it between whole-grain bread with a salad for the perfect mood-boosting lunch.
Yoghurt

Yoghurt is a great snack full of probiotics which improve your digestion and fight infection to keep you feeling at your best (learn more about probiotics and why we need them). The connection between your digestion and your mood is more powerful than you might think according to UCLA researchers, who have linked yoghurt to increased brain function and reduced anxiety. It's also rich in protein and a great source of calcium which will help prevent the onset of osteoporosis.
Dark chocolate

I couldn't resist leaving chocolate off the list simply because it tastes so good. Science backs me up though - dark chocolate (at least 60% cocoa) is rich in antioxidants and can lower your blood pressure and cholesterol according to research from Monash University. Just remember to avoid bingeing on it - eat in moderation!

PLUS... Water

You've probably heard it a thousand times, but water really is the ultimate drink. It's easy to get dehydrated in the office or at home when you'd rather grab something with flavour or a sugar hit, so keep a bottle of water at your desk to keep drinking during the day. It's highly unlikely that you'll drink too much so don't get worried - you'll keep your metabolism running smoothly and remain alert.