Reach for a mood-enhancing snack next time you're feeling low and turn that frown upside down
Chocolate
Many people reach for chocolate to ease a bad mood, and here's the good news: this could in fact be no bad thing. Research has shown chocolate contains many chemicals that can help beat the blues, including relaxing magnesium, calming anandamide and pleasure-inducing phenylethylamine.
To up the mood-boosting benefits further, try snacking on chocolate-dipped strawberries for a healthy treat. Strawberries are not only a good source of vitamin C, which helps in the production of endorphins, but they are high in mood-enhancing flavonoids too.
Oily fish
Omega-3 fatty acids found in oily fish are well-known for being good for the heart. However, they are equally healthy for our brain health and mood. Researchers from the University of Pittsburgh School of Medicine found study participants with lower levels of omega-3 fatty acids in their blood were more likely to be moderately depressed and have a negative outlook.
Another study has found surprisingly low rates of seasonal affective disorder in Icelanders, where the diet is high in omega-3 rich fish. To help ward off the blues, try eating two portions of oily fish a week, or up to four for men.
Bananas
Bananas are high in natural sugars.
This makes them a great remedy for those with low energy levels that can leave them feeling down.
On top of this, they are also packed with mood-lifting nutrients to help put a smile on your face.
Bananas are a great source of tryptophan, an essential amino acid that boosts serotonin levels, helping to regulate your mood.
They are also rich in magnesium, which can help you to relax, and vitamin B6, which can help to relieve depression.
And they also taste great.
Nuts
Walnuts are the perfect good-mood food, offering the combined mood-boosting properties of omega-3 fatty acids, vitamin B6 and tryptophan, plus being a good source of folate (vitamin B9). A deficiency of folate has been linked to depression.
Try snacking on walnuts or adding Brazil nuts into your diet. They are an extremely rich source of the mineral selenium, and research suggests just one Brazil nut a day can give you your recommended daily intake. Low levels of selenium can lead to depression, irritability and anxiety, so snacking on nuts could boost your mood.
Marmite
If you're feeling anxious, stressed or depressed, a dose of B vitamins could lift your mood. B vitamins are important for normal brain function and for producing mood-boosting serotonin. Vitamins B12 and B6 are particularly beneficial for regulating your mood.
To up your intake of B vitamins, try snacking on Marmite on wholegrain toast. As Marmite is fortified with vitamin B12, this is a good choice for vegans and vegetarians struggling to get their recommended intake.
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