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Seasonal Affected Disorder (SAD) affects up to 20% of the population, meaning our sense of wellbeing is affected by changes in light and weather.
While there are a range of treatments for SAD, diet is one area that can provide a vital boost to your mood. We have put together a list of 12 snacks that are the perfect grab and go pick me up. Whatever the time of year!
Prepare ahead of time so that you have an uplifting bite to eat whenever you need it. And as an added bonus many will help you wing your way to your five-a-day. What’s not to love?
Mood-boosting food you can eat everyday
So you’re probably wondering if you’ll need to completely overhaul your fridge to make this work? While you may not have a supply of freshly shucked oysters lying around, you can dig into your storecupboard for most of these endorphin-inducing snacks.
And with more dozen options to choose from no mood-boosting snack day will be the same. Who said healthy – and happy – eating needed to be boring?
So what do you think is the best food for boosting your mood? Join the conversation of our Facebook page.
Hummus and chia seeds
Add a sprinkling of chia seeds to your hummus for the perfect protein fix. Plant proteins can help with hormonal balance, helping to keep you on an even keel.
A few slices of beetroot are great for an Autumn pick me up as it has detoxifying properties. You can also try it as part of your morning juice fix!
Walnuts and Pumpkin Seeds
Walnuts and pumpkin seeds are loaded with omega-3, which can improve your mood, boost feelings of self-worth, and satisfy hunger pangs.
Snack on celery. It contains 3-n-butylphthalide, a chemical that lowers the concentration of stress hormones in the blood.
Strawberries are for life, not just tennis season! They’re full of Vitamin C, which is great for boosting the immune system and can helping to decrease depressive symptoms.
There’s reason you reach for the chocolate when you’re feeling blue. Dark chocolate can cause the brain to release endorphins and boost serotonin levels, making you feel happier. It can also lower stress and anxiety levels.
Brazil nuts are full of selenium, a mineral which is often low among people with depression/anxiety. Three large Brazil nuts can provide your recommended daily allowance of selenium.
You’ll find tryptophan and B6 in bananas. B6 helps convert the tryptophan into the mood-lifting hormone serotonin, making you feel happier. It’s also good for sleeping.
Oysters are always name-checked as an aphrodisiac, but where’s the science? Oysters are high in zinc, which is essential for energy production and brain health. They’re also a good source of amino acid tyrosine, which can enhance mental function and elevate mood.
To increase your intake of tryptophan (an amino acid the body uses to make serotonin) eat more chicken and turkey. Serotonin is the most important neurotransmitter that affects your mood.
Low Vitamin B levels can hinder serotonin production, so it’s important to eat your leafy greens, including spinach and broccoli.
Grapes are extremely rich in essential minerals, including potassium. These minerals can help with depression and reduce the risk of hypertension.
Ok we know wine isn’t a food group, but we just had to sneak this is in. Scientists have revealed that drinking one glass of wine ‘helps boost your mood like an anti-depressant’. That’s the only excuse we need!