How you can eat your way out of a bad mood.

Who doesn’t want to know how they can improve their mood by eating certain foods? Before you run out and grab yourself a packet of lollies for an energy hit, here are some scientifically proven mood lifting foods which may be much better options.

1. Atlantic Salmon
One of the richest natural food sources of the long chain polyunsaturated fatty acids; DHA and EPA, a single 200g serve of Atlantic salmon provides you with your entire daily requirement of these essential fats. These fats have a powerful role in improving the body’s cells ability to take up essential hormones, including those involved in mood regulation.

2. Walnuts
The unique thing about walnuts is that they are the nuts richest in the essential fats known to improve cell health. Just 10 walnuts each day helps to optimise cell wall composition and has been shown to help lower blood cholesterol levels, which will also help to improve blood flow around the body.

3. Eggs
Eggs are a good source of the vital nutrient choline. Choline has been shown to have a number of vital functions including optimal cell membrane function and neurotransmission thought to be related to mood and energy levels.

4. Low GI foods
Choosing low GI carbs is one of the most important things we can do on a daily basis to help regulate blood glucose levels which in turn will help maintain our energy levels and ultimately our mood.

5. Red meat
One of the most common causes of fatigue in women aged 24-35 years is low iron. Meat eaters need to consume red meat, in small amounts 3-4 times each week to get all the iron they need for optimal energy production.

6. Green tea
On a day to day basis, drinking green tea will help to regulate your blood glucose levels, keep you alert and hydrated and anecdotally help to mange the dreaded sugar cravings after lunch.

7. Dark chocolate
Who would argue against the belief that chocolate improves mood? As dark chocolate is made with a high proportion of cocoa it also contains high amounts of the antioxidant molecules the flavonoids and the phenolic phytochemicals known for their positive health benefits.

8. Coffee
Starting the day with a “proper” coffee is a daily habit of many as we look for the stimulatory effects of caffeine to get our brain and our body moving.

9. Seaweed
Seaweed is one of the richest sources of iodine, the mineral that is required for optimal thyroid and metabolic function, which are in turn crucial for optimal energy and mood.

10. Legumes
The humble bean whether it be kidney, borlotti or soy offers the benefit of containing slowly digested carbs which will help to regulate the mood enhancing neurotransmitter serotonin.