Boost your mood with healthy food

November 2009

Did you know that your food choices not only affect your waistline, but also your mood, concentration and brain-power?

Below we've got some suggestions on what foods you should eat to feel energetic, happy and alert.

Eat more fish

Eating oily fish, like mackerel and sardines, has been found to aid memory, attention and concentration. It is believed to be because of the high amounts of omega-3 oils in this type of fish. In addition, recent research has found that omega-3 can also improve your mood. A study by Ohio University in the US found that  increasing the ratio of omega-3 to omega-6 oils (found in cereals) may reduce depression.

Boost your iron

Eating plenty of iron-rich foods, such as red meat, poultry, oily fish and dried fruit, helps to reduce tiredness and prevent anaemia – which young women are especially at risk of.

When you eat iron-rich foods try to also eat a source of vitamin C, like raw and lightly cooked vegetables, as your body will absorb more iron from your food. Tomatoes and peppers are especially rich in vitamin C.

Don’t stop eating carbohydrates!

Serotonin, a hormone which controls mood, appetite and sleepiness, is made from a protein called tryptophan, and this is absorbed more quickly into your brain after eating a carbohydrate–rich meal.

If your serotonin levels are low, you can improve your mood by eating more carbohydrates, but this will not happen if your serotonin levels are normal. Eat quality carbohydrates such as wholegrain bread, brown rice and fruit.

Avoid sugary foods

Sugary foods can improve your mood, but only temporarily; when the 'high' from sweets, chocolates and ice creams wears off, you can find your mood changing quickly. Eating too many of these foods causes a surge in blood glucose and the release of extra insulin, a hormone which tries to keep your sugar levels within narrow limits. The result can actually be a drop in your blood sugar levels, together with low mood.

Focus on protein

Protein-rich foods like eggs, low-fat dairy, lean meat, fish and chicken, can all help your brain to produce the neurotransmitters that keep you alert and focused. So, if you want to avoid afternoon tiredness, include good quality protein with your lunch.

Reduce the fat

As well as being high in calories, a fatty meal will stay in the stomach longer, diverting blood from your brain and muscles to aid digestion. This can make you feel tired for hours afterwards. Fat is an essential part of your diet but experts recommend that no more than 30 percent of your daily calorie intake should come from fat. You can use the diary's nutrition summary to monitor your fat intake.

Eat a colourful meal

Eat a range of colourful fruits and vegetables with every meal. Rich in vitamin C, fruits and vegetables energise your body and mind by supplying natural sugars. They contain antioxidants that help to neutralise free radicals, which can damage body cells (including brain cells) and wear away at your memory. Choose a 'rainbow' of fresh produce every day to get the full benefits – that’s fruit and vegetables that are red, green, orange, purple...

Eat more nuts and seeds

Stress hormones can deplete your body's supply of minerals like magnesium, reducing your ability to cope with stress and even raising your risk of developing high blood pressure. A lack of the mineral selenium has also been linked with feeling low. Sesame seeds are a great source, as are most nuts and seeds. So treat yourself to a handful of raw, unsalted nuts and seeds a few times a week.

Go low GI

Choose foods with a low Glycemic Index (GI), which help to keep your blood sugars steadier throughout the day, in turn preventing mood highs and lows. Low GI foods include wholegrain bread, low-fat yoghurt, basmati rice, bananas and mangos. You can also help manage your blood sugars by eating low GI foods with protein-rich foods such as fish, meat, tofu or eggs, as the protein slows down how fast your body absorbs the sugars.

Eat regularly

If you want to feel more energetic and focused, don't miss meals. Three meals daily, plus snacks, will stop you from feeling hungry and improve your concentration and energy levels. This includes having breakfast!