As the saying goes, you are what you eat. But what about how you feel? A healthy diet certainly won’t cure depression, however the role of our diet in helping to manage our mood is not to be underestimated.
Making healthy choices and avoiding processed foods can help to lift your mood, improve productivity and lead to a feeling of wellbeing. Filling up on the wrong foods on the other hand can leave you feeling down in the dumps.
A medical study revealed that eating a diet with a high glycaemic load is more likely to lead to depression than a low GI diet.
If you’re unfamiliar with the glycaemic index (GI), it measures how food containing carbohydrates raise blood glucose levels. High GI foods, such as cakes, pastas, white rice and breads, cause your blood sugar levels to spike then crash, often leaving you feeling unsatisfied and low.
Low GI foods on the other hand – that is foods that generally fall below 50 on the glycaemic index – release glucose more steadily, helping to keep blood sugar levels stable and leaving you feeling fuller for longer. A diet based on low GI foods is even thought to help your body to metabolise fat more efficiently.
So just what should we be eating to protect our physical, mental and emotional wellbeing? Here’s the Detox Bible’s top 10 good mood foods…
Top 10 good mood foods
Tomatoes are rich in folic acid and alpha-lipoic acid, both of which are great for fighting depression.
2. Sweet potatoes
A comforting and healthy carb, sweet potatoes are rich in folate and vitamin B6 supporting our brain’s neurotransmitters and helping to battle depression.
Turkey has high levels of tryptophan which stimulates the body’s production of feel-good chemical serotonin.
Walnuts are one of the richest plant-based sources of omega 3 fatty acids which re great for overall brain health, helping to lift your mood.
5. Vitamin B rich foods
Foods rich in vitamin B, such as cabbage, asparagus, brussels sprouts, turmeric, garlic, salmon, bananas and kale, help to improve mental and emotional wellbeing.
6. Whole grains
Don’t ever cut carbs out of your diet – some are really good for you and can help ward off feelings of sadness or depression. Choose healthy, high-fibre whole grain carbohydrates to help quickly improve your mood – whilst also getting a comforting carb fix!
7. Oily fish
Oily fish such as mackerel, salmon, and tuna, are rich in omega 3 fatty acids, helping to ward off feelings of depressions and improving overall health too.
Eggs are rich in protein, vitamin B, zinc and omega 3 giving you a boost in energy and helping to lift your mood.
9. Low fat dairy products
Skimmed milk, yoghurt and low fat cheeses are rich in calcium, vitamin D, and protein, which are good for health and will help improve your mood.
Fresh coconut contains certain fats that enhance your mood and improve the health of your brain.
The food we choose to eat can help to change the way we feel however it’s worth saying that if you are struggling with anxiety or depression, it’s important to seek help from your GP and find support from close friends and family. ❤️