Foods to lift any damp spirits!

As I write, it’s summer! Well… sort of… it’s actually pouring with rain.

One of the best things about summer is the effect it has on people’s mood and general demeanour. People tend to be (and feel) happier, more positive, and invariably, more energetic too. I believe it’s mostly to do with getting a much needed boost of vitamin D from extra amounts of sunshine and daylight. Vitamin D is vital for general physical and mental health, and sunshine is undoubtedly the best and most natural source. However, since we’re not really getting our fair share of summer sun at the moment, I thought I’d turn to some foods and look at some aspects of the diet that might help lift any gloomy spirits!

A highly nutritious, well-balanced diet is undoubtedly a major pathway to good physical health. But food also affects our mental health, and certain foods in particular help to enhance mood, and maintain mental wellbeing.

Eating for happiness is not something people ordinarily think about. Most are more concerned with how they look than how they feel. However, the good news is that many of the same foods and dietary principles that apply to physical well-being, apply equally to mental well-being too.

To get all the nutrition your brain and body needs to make all the necessary mood chemicals and neurotransmitters, think about including some of the following foods on your shopping lists this weekend…

* Foods rich in tryptophan – ie, turkey, banana, cottage cheese, pineapple, tofu, or lobster! Tryptophan is an amino acid that’s converted by the body into the feel-good chemical serotonin, which lifts the mood.

* Foods high in Omega-3 fats – choose oily fish, walnuts, flax or hemp seeds, and get plenty of raw leafy greens and salad into the diet. Scientists have found that Omega-3 fats reduce depression and guard against mental illness.

* Foods with good levels of protein/amino acids – opt for fish, chicken, or turkey, natural yogurt, cottage cheese, eggs, milk, nuts, seeds, pulses, and avocados. Having sufficient protein in the diet provides the building blocks for balancing brain chemicals and mood.

* Vitamin B-rich foods – choose watercress, spinach, kale or lettuce for salad bases, sprinkle seeds over oats or muesli, eat peas, chickpeas or beans, and love your avocado! B vitamins are essential for manufacturing neurotransmitters, and ensuring a healthy nervous system.

* Choose natural wholegrains versus processed – that means oats or muesli and fruit for breakfast, brown rice or quinoa to accompany fish or meat mains. Wholegrains not only supply B vitamins, they also ensure a s-lo-w release of energy, necessary for balanced blood sugar levels and balanced mood.

* Healthy snacks such as fruit, raw food bars such as Nakd bars, seeds and nuts help maintain energy levels and good mood throughout the day.

* Super fruits and super foods such as pomegranates, blueberries, raspberries, strawberries, avocados, mangoes, apples, walnuts, broccoli and spinach all are antioxidant-rich foods that protect all body and brain cells from oxidative damage and degeneration.

* Aside from getting enough sunshine and sunlight, try and get some vitamin D into the diet via foods such as oily fish or cod liver oil, and eggs. Optimum vitamin D levels are vital for overall physical health and mental well being.

If you browse through my “Delicious meals and recipes” posts, you’re come across several ideas that incorporate the foods I have mentioned above! Enjoy and if you see the sun anywhere – do let me know!

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