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Boost your mood with food
Good mood foods:
 Smart fats - the omega 3 and 6 fats found in oily fish (e.g. salmon, sardines, trout, mackerel),
raw and unsalted nuts and seeds. The effect of omega 3 and 6 fats on brain health has been well
researched. These fats play a critical part in the structure and function of the brain and therefore
can directly affect our mood. But these fats cannot be made by the body, so they must form part
of our daily diets. Aim to include some oily fish in your diet two to three times a week, and have
a handful of nuts or seeds each day as a snack or sprinkled on your breakfast cereal or salad.
 Complex carbohydrates - oats, brown rice, rye bread, pulses, vegetables. These foods help to
stabilise our blood sugar levels – fluctuations in blood sugar can cause mood swings, irritability
and depression. Complex carbohydrates also contain key brain boosting nutrients such as the B
vitamins, zinc and magnesium.
 Protein - eggs, fish, chicken, pulses, nuts, seeds, and red meat and dairy but in moderation.
Protein is vital for good brain health and for maintaining blood sugar levels so include some at
each meal.
 Tryptophan – found in fish, chicken, turkey, oats, eggs, cheese and beans. Tryptophan is an
amino acid (protein is broken down into amino acids), which our body converts into serotonin,
our ‘feel good hormone’. If you want to boost your mood include some of the tryptophan foods
in your diet every day.
Bad mood foods:
 Sugar, refined carbohydrates and caffeine - white bread, pasta, cake, many breakfast cereals
such as cornflakes, chocolate, fizzy drinks. Eating a diet high in refined carbohydrates and sugar,
and knocking back the teas and coffees and booze can play havoc with blood sugar levels and
ultimately lead to low mood. Diets based on refined foods can reduce your nutrients such as
zinc, magnesium and the B vitamins, which are vital for good brain health.
 Brain toxins - food additives or the presence of heavy metals in your system such as lead and
mercury can affect brain health. Food intolerances can also play a part in depression and if
you’re a sufferer it is well worth speaking to your nutritional therapist about following an
elimination diet or carrying out testing to find the culprit foods. Heavy metals can be tested for
using hair mineral analysis.
 Saturated fat – found in meat and dairy products, and hydrogenated fats found in some
margarines and processed foods. These fats interfere with the metabolism of your essential fats.
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