Britons are being urged to brighten their days by tweaking their diets to include foods known for their mood-boosting properties. Nutrition experts at Goal Getters by MuscleFood.com’ have curated a list of eleven foods that can help lift spirits naturally.
Fruity Favourites and Veggie Delights
The list includes a variety of fruits and vegetables renowned for their beneficial impact on mood. Bananas, berries, leafy greens, and sweet potatoes make the cut, each bringing their unique set of vitamins and minerals to the table.
A Natural Mood Lift
Ashleigh Tosh from Goal Getters at MuscleFood.com explains, “January can be a tricky time of year – the long cold nights and not a lot to look forward to after Christmas and New Year can bring your mood down. There are lots of small changes you can make to improve your mood. Exercise is the obvious one and another is food.”
Tosh adds, “Certain foods contain different vitamins and minerals which will give you a natural boost. Added to that they’re a healthy and tasty alternative to the high sugar and fat foods we all crave when we’re feeling low.”
The Top 11 Mood-Boosting Foods
1. Dark Chocolate
Dark chocolate is a potent source of antioxidants, which help increase serotonin levels in the brain. Consuming a few squares in moderation can provide a significant mood lift.
2. Omega 3
Fatty fishlike salmon are rich in Omega 3, which has numerous health benefits. Salmon is also high in protein, vitamin B12, and vitamin D, the deficiency of which can be linked to depression.
3. Bananas
Bananas are not only a tasty snack but also high in vitamin B6 and serotonin, a neurotransmitter that balances mood. They are packed with micronutrients, including potassium, which helps regulate heart function and fluid balance.
4. Berries
Berries, especially blueberries, encourage the brain to release serotonin. They are rich in antioxidants, Phyto flavonoids, potassium, and vitamin C, and have anti-inflammatory properties.
5. Leafy Greens
Leafy greens such as spinach, kale, and watercress are loaded with folate and magnesium, which help boost mood and reduce anxiety. They are also full of essential vitamins and minerals.
6. Lentils
Lentils are rich in tryptophan, which the body uses to produce mood-enhancing serotonin. They are also a good source of iron, vitamin B1, fibre, folate, and potassium, all beneficial for heart health and managing blood pressure and cholesterol.
7. Fermented Foods
Fermented foods help balance gut bacteria and produce serotonin. Improved gut health also boosts immunity and digestion, contributing to overall wellbeing.
8. Sweet Potatoes
Sweet potatoes are packed with vitamin B6, which encourages serotonin production. They are also rich in other B vitamins, vitamin C, and fibre.
9. Avocado
Avocado is a delicious fruit full of unsaturated fats, fibres, and phytochemicals that strengthen the immune system and reduce inflammation.
10. Coffee
Moderate coffee consumption can lead to a more positive mood. The caffeine decreases mental tiredness, improves concentration, and enhances alertness.
11. Eggs
Eggs are a versatile staple food, high in protein, vitamin D, and B12. They contain amino acids, omega-3 fatty acids, zinc, and magnesium, which help with anxiety. They are also rich in choline, a nutrient that aids in the production of neurotransmitters and improves mood.
Expert Recommendations
A spokesperson for Goal Getters by MuscleFood.com’ commented, “In recent years, thanks to social media influence and increased awareness of skin health, skincare has evolved from a niche interest to a mainstream obsession, transcending age, gender, and cultural boundaries.”
These findings highlight the growing trend of Britons turning to nutrient-rich foods to combat seasonal mood dips, promoting both mental and physical health through mindful dietary choices. As the new year progresses, incorporating these foods into daily meals could provide the natural uplift many are seeking.