We all know the sage wisdom to ‘eat plenty of fruit and veg’, but that doesn’t always make a bowl of spinach more appealing. Here’s the good news: mood-boosting foods don’t have to be boring. We’ve compiled our favourite feel-good foods that you can incorporate into your daily routine to enhance your mental health and even sleep quality (and the best part, they taste great!).
Dark Chocolate
Rich in flavonoids which can enhance brain function and increase the production of serotonin and endorphins, dark chocolate is a winning choice when treating yourself. Aim for chocolate with at least 70% cocoa content to reap the benefits or consider trying a warm cacao drink in the morning for an even more potent boost. Remember: white chocolate doesn’t count (nor do the Caramello Koalas – despite the enjoyment we might feel while indulging!).
Omega-3 Rich Foods
Fatty fishes (salmon or mackerel) are filled with omega-3 fatty acids which are essential to the health of our brains. Omega-3s also help to boost serotonin production and have also been linked to reduced symptoms of depression and anxiety. While not a fix-all, it’s worthwhile trying if you enjoy seafood. If you’re vegetarian or vegan, try flaxseeds or hemp seeds in your smoothie or even walnuts.
Fermented Favourites
Fermented food undergoes controlled microbial growth and fermentation, resulting in beneficial bacteria and unique flavors, and are a great source of probiotics to support your gut microbiome. By supporting this with fermented foods like kimchi or kefir, you can encourage more serotonin to be naturally produced. While research is still evolving in this area, even switching out your soft drink for a kombucha is a great place to start.
Snack Attack
When hunger calls during the day, aim for a handful of nuts and seeds (another source of omega-3s as well as fiber and protein). By eating well to manage blood sugar levels with balanced whole foods, you can improve brain function and may positively impact mood. Almonds especially are also known for their magnesium content, a mineral that promotes relaxation and helps us regulate our sleep cycle.
Kiwi Dreams
Looking for sweeter dreams this evening? Why not make kiwi a part of your pre-sleep routine. Studies have suggested that eating two kiwis one hour before bed thanks to its natural hit of antioxidants and serotonin and boost your sleep duration and efficiency….zzz.
Chamomile Tea
Chamomile tea is known for its calming effects and is often used as a natural remedy for insomnia. Chamomile specifically contains an antioxidant called apigenin, which binds to receptors in the brain that promote sleepiness. Chamomile tea can be enjoyed with milk in latte form, or with honey and lemon to enhance flavour – try it next time you’re winding down and see if you feel a difference.
Disclaimer: The information provided here is for educational purposes only and should not be considered as legal advice. For accurate legal guidance, please consult with relevant legal authorities or a qualified professional.