Foods to lift your spirits

People who snack on tomatoes are less likely to suffer from depression than those who don't eat them.

Tomatoes A recent study conducted by the Tianjin Medical University found that people who ate tomatoes two to six times a week were 46 per cent less likely to suffer from depression than those who only ate tomatoes once a week. The researchers believe lycopene, found in tomatoes, might be the ingredient that helps protect against depression.

Oily fish Omega-3 fatty acids are great for our skin, heart and eye health, and research suggests they are equally beneficial for our mood. A study by researchers from the University of Pittsburgh School of Medicine found that participants who had lower levels of omega-3 fatty acids in their blood were more likely to be moderately depressed and have a negative outlook. Furthermore, a study has found surprisingly low rates of seasonal affective disorder in Icelanders, where the diet is high in omega-3-rich fish.

Avocado If you're feeling sad, anxious or fearful, avocado could help to put you in a better mood. Avocados are a good source of folate, and research suggests folate deficiency may be behind irrational fears and anxiety. Avocados are also rich in omega-3, which is also good for the mood and brain health.

Chocolate Chocolate is a well-known mood booster, but it seems its happiness-boosting properties are down to more than just the taste. Chocolate is high in mood-boosting chemicals, including relaxing magnesium, calming anandamide and pleasure-inducing phenylethylamine, and findings published in the journal Nutritional Neuroscience suggest it can even help reduce symptoms of depression.

Walnuts Walnuts are the perfect good-mood food, offering the mood-boosting properties of omega-3 fatty acids, vitamin B6 and tryptophan. The nuts are also a good source of folate (vitamin B9), the deficiency of which has been linked to depression. Not only can walnuts boost your happiness, they can also help ease anger. Walnuts contain zinc and omega-3 fatty acids, and research has shown that omega-3 deficiency can contribute to aggressive behaviour, while a Japanese study has suggested that zinc may ease anger in women.

Brazil nuts These are an extremely rich source of the mineral selenium, with research suggesting that just one Brazil nut a day can provide you with your recommended daily intake. As low levels of selenium can lead to depression, irritability and anxiety, snacking on Brazils could be the perfect healthy way to boost your mood.

Yoghurt A good source of the essential amino acid tryptophan, which helps to boost levels of serotonin (the happy hormone) in the brain. Researchers from Toronto University also found that the probiotic bacteria Lactobacillus casei found in some yoghurts can decrease anxiety, helping to put you in a calmer frame of mind.

Coffee While coffee tends to get bad press, research shows that - for the ladies at least - coffee can be a mood booster. Findings published in Archives of Internal Medicine revealed that women who drink two or more cups of caffeinated coffee a day are less likely to get depressed. Those who consumed two to three cups a day had a 15 per cent lower risk of developing depression, while those who drank four or more cups a day reduced their risk by 20 per cent.

Yeast extractYeast extract is a good source of B vitamins, which can help lift your mood. B vitamins are important for normal brain function and producing mood-boosting serotonin, with vitamins B12 and B6 being particularly beneficial for regulating your mood. Yeast extract spreads are also high in sodium, which blunts the body's natural responses to stress by inhibiting stress hormones.

Bananas Bananas are a good source of tryptophan, which can help enhance your mood, aid relaxation and boost your confidence. They are also rich in magnesium, which can help you to relax, and vitamin B6, which can help relieve depression. Bananas are high in carbohydrates, which stimulate the production of serotonin, helping you to feel happier.

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