There’s nothing better than tucking into a hearty meal when you’re feeling peckish, but did you know that what goes into your tummy could significantly affect how you feel in your head?
A recent study led by Dr Kaijun Niu from China’s Tianjin Medical University found that the wonder-powers of the humble tomato are such that eating it just a few times a week can have a dramatic impact on fighting depression.
They’re packed full of lycopene, which can reduce stress while also protecting against a number of major diseases including heart attacks and cancer.
Although the exact reason can’t be pinpointed, researchers studying the diets and mental health of 1,000 people aged over 70 in Japan found that those eating tomatoes two to six times a week were 46 per cent less likely to suffer the blues than those eating them less than once a week.
Dieticians and nutritionists have long stressed the importance of what we eat in terms of its impact on our mental health. “Tomatoes are packed with folate, which is involved in a reaction in the brain that has been proved to increase your sense of well-being,” says British dietician Priya Tew. Eat your way through our round-up of ten of the best blues-beating foods to make sure happiness is at the top of your menu.
1. Salmon
Whether you prefer yours Japanese-style as sashimi, smoked and in a bagel or baked with herbs, salmon is a tasty way to improve your mood. It’s packed full of omega-3 fatty acids. “These are associated with your brain and helping your cognitive functions,” says Priya. Memory function is one area for which omega-3s are believed to be vital. There’s also evidence that they can help reduce depression. Plus, salmon is an excellent source of vitamin B12, which aids production of ‘happy hormone’ serotonin.
2. Spinach
Popeye was definitely on to something with his love of these leafy greens. Spinach is bursting with folic acid, magnesium and vitamins A and C, all of which are connected with improving your mood. “Lack of iron and folate can make you feel weak and lethargic,” says Priya. “A lack of folates in your diet increases your risk of feeling depressed, so eating green vegetables like spinach would help improve your mood.” Magnesium has a wealth of health benefits, too, including being a natural sleep aid and helping to control stress.
3. Eggs
Don’t worry, we’re not about to tell you that the path to happiness is drinking raw eggs! But make sure you include eggs in your diet one way or another. Their high protein content keeps you feeling full and alert, and eggs also contain omega-3, zinc, B vitamins and iodide, which is useful for maintaining healthy teeth, hair, nails and thyroid function. The previously shunned yolk is in for a comeback, too, as it’s packed with vitamins D and B12, perfect for getting those serotonin levels up. “D vitamins definitely have an impact on your mood, and are involved in energy release,” says Priya. “Getting a steady release of energy will improve your sense of well-being.”
4. Red meat
Good news for everyone tired of hearing bad things about red meat – the high iron levels found in meats like beef and lamb encourage production of the mood-regulating brain chemical dopamine. Studies suggest the iron-deficient among us (a common problem for women) could be more likely to suffer from depression. Red meat is also a great source of B vitamins and protein. But vegetarians shouldn’t worry – good old spinach is a strong source of iron, too.
5. Garlic
This cheap and popular bulb doesn’t just add flavour to your cooking – it has a long list of health-enhancing qualities too. For starters, it increases blood flow around your body, boosting both energy and mood. Eaten raw, whether whole or chopped up into a salad, garlic boosts serotonin levels and overall well-being.
6. Dark chocolate
It’s probably true what they say about eating chocolate making you feel better – the combination of its smooth texture and sweet flavour releases mood-elevating endorphins. Not that we needed an excuse! “There hasn’t been any hard evidence of this,” says Priya. “But chocolates do increase serotonin levels, which can improve your feelings of happiness.” The health benefits only really apply to dark chocolate with at least 60 per cent cocoa content. Unlike the milk version, dark chocolate is lower in fat and sugar and has antioxidants.
7. Mussels
Moules frites, anyone? Mussels have some of the highest levels of vitamin B12 in any known food. This wonder vitamin has been found to help reduce depression, stress levels and brain shrinkage. The shellfish also contains a calming cocktail of iodine, zinc and selenium, which are vital for keeping your body’s mood master – the thyroid – working properly.
8. Bananas
Long heralded as a fantastic low-calorie snack, bananas truly are one of nature’s candies. Their natural sugars make them deliciously sweet (without the fat and cholesterol found in many sweet treats) and also help the body produce serotonin. Like spinach, the high levels of magnesium found in bananas are credited with aiding sleep and reducing anxiety. Plus, they’re a strong source of potassium which, as well as being important for nerve and muscle function, can help reduce anxiety and stress.
9. Oranges
This fruit’s vitamin C levels are great at putting a sunny smile on your face. Your body reacts to the smell and taste of oranges to encourage serotonin production. As well as boosting your immune system and helping keep bugs at bay, vitamin C lowers blood pressure and stress levels. Kiwis are another fruit packed with that all-important vitamin.
10. Wholegrains
Through their iron and folate levels, fruit and vegetables are very important for overall physical and mental well-being, but carbohydrates are also important – and wholegrains are especially beneficial for maintaining stable moods. “Wholegrain foods such as wholemeal bread and brown rice contain B vitamins,” says Priya. “These are definitely shown to be linked to mental well-being and decreased risk of depression.”
