'Superfoods' for your mood

Sure, a tub of ice cream and a packet of Tim Tams can make you feel pretty flash while you’re in the moment – but they don’t come close to food that nourishes your feel-good factor from the inside.

“There’s solid scientific evidence to back up the idea that food can affect your mood and whether or not you feel happy,” writes ABC’s health reporter Sophie Scott in Roadtesting Happiness. 

Dairy products and bananas
Both these foods are high in the chemical tryptophan which increases your production of the ‘feel good’ hormone, serotonin.

“Getting enough serotonin helps regulate mood and pain tolerance. Too little serotonin can lead to insomnia, depression and food cravings,” says Scott.

Grainy bread and potatoes
High carbohydrate foods also contain high levels of tryptophan, which boosts your mood.

According to nutrition researcher, Dr Judith Wurtman from MIT (Massachusetts Institute of Technology) women on low-carb/ high protein diets – such as the Atkins Diet – have lower serotonin levels, experience low mood and are prone to regaining weight lost by avoiding carbs. Conversely, people experience significantly improved mood when they eat carbohydrates.

As Scott cites, nutritionist Shane Bilsborough believes the best way to maintain regular energy throughout the day is to eat smaller serves of carbohydrates at mid-morning, lunch and afternoon tea.

Red meat, pork and eggs
Similarly, Bilsborough recommends eating a good supply of vitamin B12 and folate—these help produce serotonin, while also supporting your nervous system.

Lean chicken, fish and legumes
“Eating protein increases the production of two hormones in the brain that make you feel more alert and able to concentrate,” says Scott. “A low-protein diet has been linked to [low mood], anxiety, irritability and fatigue. Protein-rich foods also help control sugar levels.”

Balance your protein and carb intake when you’re snacking by combining the two food groups. Some mood-boosting ideas include topping a tub of natural yoghurt (protein) with chopped apple (carbohydrate), and adding a smear of peanut butter (protein) to a piece of rye toast (carbohydrate).

Mackrel, sardines, tuna and salmon
According to nutrition writer Jack Challem, omega-3 fatty acids may improve the communication channels between neurons. What’s more, a study published in the American Journal of Psychiatry suggested that omega-3 oils may ease low mood and may encourage a sense of wellbeing.

As well as the above fish, nuts and seeds also contain good fats that come with similar mood-lifting benefits.

References available on request