Mood boosting foods

There have been many studies to suggest that medication and therapy may not be the only ways to reduce and combat your depression. Some people feel that your diet and the vitamins and minerals you get from certain foods can also help boost your moods. As a personal study, I am going to try and incorporate these foods into my diet to discover whether the results from the studies are correct, and that the foods you eat have an impact on your mood.

The first way to 'boost your mood' is to include more protein in your diet. This is because it includes an essential amino acid - tyrptophan. This amino acid has an effect on your brain and influences your mood. Therefore a steady supply of protein is needed in order to keep your mood constant. In many studies it has been shown to improve the mood of people with depression. Examples of protein sources are:

• Meat - such as chicken/beef/lamb
• Fish - both oily and white fish
• Nuts and seeds 
• Lentils and quinoa 
• Cheese
• Beans 
• Quorn/Tofu or vegetarian supplement

Another way is to include more of Vitamin B12 into your diet. This vitamin is associated with controlling your mood and therefore if you are lacking in vitamin B12 then it is likely that your mood will be lacking too. This is why you need variety in your diet. There is no point in eating sweet potatoes for every meal, just because they are high in beta carotene, because this will mean that you do not get essential micro-nutrients from other sources. Foods high in vitamin B12 include:

• Eggs
• Fish - especially shellfish
• Cheese 
• Low fat dairy 
• Tofu 
• Red meats

Oily fish is also recommended 1-2 times per week to try and reduce depression. The Omegas can help to overcome certain brain disorders and the potassium, iron and B vitamins help maintain healthy brain chemistry. Types of oily fish are mackerel, sardines, salmon and fresh tuna.

Maintaining a constant fluid intake is also important. The early effects of mild dehydration can affect our feelings and often lead to restless or irritable behaviour. You can also lose concentration and your efficiency will be reduced in mental tasks. It is recommended to drink 2-3 litres of water per day.

Selenium is a mineral which is necessary to all functions of the body. However, studies have shown increased depression, irritability, anxiety and tiredness in people with low selenium levels. To increase your selenium levels, your diet should be rich in foods such as: 

• Brazil nuts - one of the best sources of selenium
• Lean meats
• Eggs
• Seeds and other nuts 
• Fish and Shellfish

Another mineral which has been proven to boost your moods and lower your depression is magnesium. It produces and supports the brain chemical of serotonin which increases happiness -  the same hormone that is released when you exercise. Women have much lower levels of serotonin, and therefore need more magnesium in their diet than men. Magnesium rich foods include: 

• Avocados
• Spinach
• Black beans
• Salmon
• Oats
• Quinoa and other wholegrains

There are other studies that have been carried out to improve your moods and lower depression, including high carbohydrate diets. For the next few weeks I shall be updating you on my progress of including all the foods listed above in abundance. However I believe from my research that the best way to use food to beat your depression is to have a BALANCED diet full of healthy fats, protein and low GI carbs.