There are many factors that can influence our moods, and nutrition is one of them. The direct link between food and mood is complex and not fully understood, but research has shown strong links between certain nutrients and keeping us happy. Based on this evidence, here are our top 15 foods to give your mood a natural boost. Get munching and start smiling…

BANANA

One of the quickest and easiest ways to banish a spell of midday blues? Try a banana. Not only do they come small enough to fit in your handbag (not to mention conveniently wrapped) but they are packed full of fatigue-busting carbohydrates, immune system-boosting anti-oxidants, potassium, zinc and magnesium (need we go on?)
“A lack of magnesium is linked with depression, inattention and insomnia,” says Dr Carrie Ruxton, a nutritionist at the Health Supplements Information Service. “Pre-menstrual mood changes can be helped by magnesium. One study gave 360 mg a day of magnesium or a placebo to women with premenstrual syndrome. After two weeks, mood was better in the group which received the magnesium supplement. Dietary sources include nuts, beans, brown rice, wheat flakes, bananas and leafy green vegetables.”
Bananas apparently work best with other mood-boosting foods, so try blending a sunny smoothie of bananas, blackberries, fortified soya milk and a spoonful of peanut butter for a real taste of happiness.

LENTILS

There’s a reason why the health conscious are so hell-bent on lentils. Not only do the hearty pulses contain high levels of soluble fibre, protein and folic acid – all of which are thought to help boost your mood (we’ll get to those later) – but they’re also particularly rich in good carbohydrates.
Eating lentils as part of a meal – in a soup perhaps, or a curry – will give you a natural, sustainable energy lift, unlike refined sugary foods which can cause dramatic peaks and troughs in blood sugar levels. The more energy you have to carry out tasks during the day, the more productive you feel and the less fatigued – two scenarios that are thought to keep us at our happiest.


3. SEAFOOD

It may seem unlikely, but eating seafood has several mood-boosting benefits. Sea-dwelling creatures like prawns, shrimps and oysters among others, contain a mineral called selenium, which works in tandem with vitamin E to expel toxins from the body and maintain healthy skin. Several studies have also indicated that selenium deficiency can cause depression and anxiety in some people:
“Low selenium intakes can lead to negative mood states, including depression,” Dr Carrie Ruxton says. “A UK study showed that a selenium supplement significantly improved mood, and decreased anxiety and depression. More than half of UK women consume too little selenium so it’s a good idea to top up.”
Vegetarian? Brazil nuts are also a great source of selenium, so try working a few into your diet at breakfast.


DARK CHOCOLATE

Ever wondered why you reach for a bar of Cadbury’s when you’re feeling blue? Dr Elisabeth Weichselaum, a nutritional scientist at the British Nutrition Foundation, may just have the answer:
“There are some foods that can make us feel particularly good. One of those foods is chocolate and any other sweet and palatable foods. This is because our body releases endorphins when we eat these foods. Endorphins are chemicals that act on the brain to produce pleasant feelings; in other words, they make us feel good. However, be aware of eating lots of sweet and fatty foods as you may gain some extra pounds, which in turn may leave you feeling rather unhappy.
There is no need to cut out these ‘feel-good’ foods in the course of a healthy and varied diet, but it’s best to eat only limited amounts of foods high in sugar and fat.”
For maximum happiness, opt for dark chocolate, like Green & Blacks.

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