For those of you are looking for a natural mood booster- then all you need to do is take a closer look at your diet. NHS nutritionist Dr Sarah Schenker and food psychologist Dr Chrsity Fergusson have teamed up with Tilda and come up with a seven day food planner using the top 22 mood foods to eat your way to happiness.
Are you eating enough mood foods?
These foods help control cravings of fatty, sugary foods, lift your mood and improve your energy.
Top 22 mood foods
Pumpkin Seeds
Chia Seeds
Salmon
Wholegrain Basmati - "Wholegrain Basmati" Dr Sarah Schenker says is a great addition to the diet. Fluctuations in blood sugar levels are associated with changes in mood and energy, in turn blood sugar levels are affected by what we eat and drink. After eating sugary foods or refined carbohydrates, your blood sugar levels can rise rapidly which may cause feelings of stress and anxiety, only to crash soon after, which can then leave you feeling lethargic or in low spirits. Low GI foods such as wholegrain Basmati rice contain the type of carbohydrate that releases energy slowly, keeping your blood sugar levels steady and maintaining a more balanced, calm mood.
Dr Christy Fergusson says "Many of us spend our days riding the blood sugar rollercoaster. We feel happy one minute, and then the next we are spiralling down towards irritability and anxiety. Wholegrain Basmati rice helps us feel calm and content from morning until night. Stacked up against other types of rice, wholegrain Basmati is top of the list." How to incorporate Wholegrain Basmati into your diet? Serve wholegrain Basmati rice with curries, stews, casseroles, tagines and use in pilafs and kedgeree.
Quinoa
Chickpeas
Coconut
Asparagus
Spinach
Beans
Chicken & Turkey
Avocado
Blueberries
Bananas
Pomegranates
Brazil Nuts- "Brazil Nuts", Dr Sarah Schenker says, "are the richest source of the mineral selenium, containing 10 times more than the next richest source. Selenium-rich food helps to combat depression and studies have shown that eating a small handful of Brazil nuts everyday can help to improve mood." Dr Christy Fergusson says "your thyroid plays a key role in your mood. However, to work properly it relies on selenium. This makes this special little mineral a powerful mood enhancer." How to incorporate Brazil nuts into your diet? Eat a small handful of Brazil nuts between meals, chop and sprinkle into yoghurt with grated dark chocolate.
Ginger
Beetroot
Chilli
Yoghurt
Broccol- Dr Sarah Schenker continues "Brocolli is another great 'mood food', B vitamin folate and vitamins B3, B6 and B12 are all essential for healthy moods. Low intakes of the B vitamin folate has been linked to poor mood and risk of depression. These green leafy vegetables are amongst the richest sources of B vitamin available. This is also great news for your skin as Vitamin B promotes healthy hair, skin and nails."
Dr Christy Fergusson says "to make the feel good chemical serotonin your body needs a healthy supply of B vitamins including fabulous folate. When our B vitamins are in short supply, we can't properly metabolise our neurotransmittors leaving us low in our mood-boosters serotonin and dopamine, which controls pleasure. So how can you guarantee you get a folate fix and a healthy dose of the B-vitamins? Bring out the broccoli. Half a cup of broccoli is all you need for 52mg of folate. Packed with B-vitamins, this is an ideal food to introduce into your diet." How to incorporate broccoli into your diet? Serve steamed broccoli with fish or chicken dishes, use in omelettes and risottos.
Dark Chocolate
To find out more about how the other foods listed above and what you eat can affect your mood and to download a handy seven day meal planner, including recipes, visit tilda.com