Superfood me! Beat depression with these mood-enhancing foods



Superfood me! Yes, it’s time to cheer ourselves up at Autumn is approaching with mood-enhancing foods. Here’s some depression-busting foods you can try to feel happier (the secret is to try as many of these to increase your chances of boosting your feel good hormones).


Walnuts. Does the rain make you miserable? Fear not and munch on a handful of walnuts. Walnuts contain brain-boosting Omega 3 and vitamin B6 and B9 plus the added bonus of feel good hormone triptophan which helps you sleep. If you are feeling irritable, walnuts can help you calm down with a healthy dose of zinc.


Coffee. According to research in the Archives of Internal Medicine two cups of coffee a day can reduce the risk of depression by 15% in women.


Bananas. The triptophan and magnesium content of bananas act as a natural relaxant and increase levels of feel good hormones. Like walnuts, bananas contain brain boosting vitamin B6.


Yeast extract. Time to reach for the Marmite jar as yeast extract contains beneficial B vitamins known to regulate mood and help produce serotonin, the feel good hormone that makes you sleep better and feel better.


Yoghurt. The bacteria in yoghurt can lower anxiety combined with the calming effect of triptophan from milk.


Brazil nuts. Brazil nuts are a good source of selenium: selenium deficiency can lead to depression.


Avocado. Avocado is rich in folates and Omega 3 which protect the brain.


Oily fish. Oily fish like makerel and sardines are full of Omega 3 which can help combat seasonal affective disorder and anxiety.


Tomatoes. When eaten most days of the week, tomatoes provide a good source of depression-busting lycopene, an antioxidant that is protective for the brain.


Chocolate. Last but not least is chocolate whose compounds can reduce depression as mentioned in the Nutritional Neuroscience journal.


We are thinking: breakfast with coffee, yoghurt sprinkled with mixed nuts, a small piece of dark chocolate, bananas plus toasted bread with Marmite followed by a lunch of avocado, tomatoes and mozzarella salad then dinner of grilled sardines in tomato sauce. Get those feel good hormones circulating!