It’s indisputable. There’s just something about food that can turn around the dreariest of days. The oh-so-satisfying sound of a juicy steak sizzling on the grill… The aromas of a chicken roasting in the oven… The comforting warmth of a steaming bowl of broth… But did you know that there’s evidence to suggest certain foods may indeed contain mood-altering properties? A pick-me-up in a bite? So if you’re feeling in a little bit of a slump this winter, you might want to keep these pointers in mind on your next outing to the grocer’s.
Go fish
Fatty fish (such as salmon, tuna and sardines) and mussels are rich in omega-3s. These are a key mood-boosting nutrient and one that our bodies don’t produce themselves. Research suggests that omega-3s alter certain brain chemicals linked with mood, in particular serotonin and dopamine. People with low levels of the feel-good neurotransmitter serotonin often suffer with depression, while dopamine is the ‘reward’ chemical the brain releases.
Spice things up
If you’ve ever needed an excuse to invite the friends around for a Spanish feast, now you’ve got one. A paella just wouldn’t be the same without that all-important spice: saffron. Research suggests that this spice might work similarly to certain antidepressants such as Prozac, helping to make serotonin more available to the brain.
Reach for a crunchy snack
Not only will a handful of walnuts or pumpkin seeds help to ward off those hunger pangs, but they are also rich in mood-boosting omega-3s. Celery, meanwhile, contains a chemical (3-n-butylphthalide) which lowers the concentration of stress hormones in the body. Dip a few stalks in a tub of hummus for some extra protein to keep you going till dinner time.
Bulk up on bean
What better way to end the day than with tortillas and curried beans or a lentil dhal. Folate, a B vitamin, found in lentils and beans is a proven defence against anxiety if you’re feeling like you need to take the edge off.
Eat your green
Like beans and lentils, dark-green leafy vegetables are similarly rich in the B vitamin, folate. Researchers from the Harvard Medical School found that an increase in folate in the diets of depressed patients helped to improve their mood and reduce symptoms of depression.
Think orange
Oranges and papayas are high in vitamin B6 and folic acid. Studies found these to be depleted in patients suffering from depression. Beyond this, nothing brightens up the kitchen quite like that feel-good sunshine colour in a fruit bowl.
Cure with carb
If you find yourself desperately dreaming of mac and cheese when you’re a little low, studies suggest there may be a reason for this. Carbs have been linked to the brain’s production of serotonin, our mood regulator. Dieticians recommend that you resist the urge to devour that deep-dish pizza however, and opt for healthier alternatives like oatmeal with raisins or some honey on a whole-wheat cracker.
And if all else fails, perhaps you can find solace in the words of Peanuts creator, Charles M. Schultz: “All you need is love. But a little chocolate now and then doesn’t hurt.” Sometimes in life, there’s just nothing better than satisfying a craving. So eat well, but feel free to indulge yourself once in a while. You can go back to calorie-counting tomorrow.
Date Published: 22 June 2016
