Susie Burrell

‘your food, your body, your life’

This is a sponsored post, brought to you by Mayver’s.

Good Mood Food

This is a sponsored post, brought to you by Mayver’s.

With everything that is going on in the world at the moment you could be forgiven for feeling a little low. The days are cold and short, our day to day lives have been seriously impacted by COVID and many of us are dealing with the extra stress that comes from work related issues. Even though we may be feeling less than our best right now, the need to eat and give our bodies the energy and nutrients they need to function means that we also have an opportunity to choose the foods that are known to help support good mood.

So if you are looking for whatever help you can get right now, here are some of the foods that are associated with better mood and mental wellbeing in general.

Tons of brightly coloured veges with Extra Virgin Olive Oil

Of all the research that is available that specifically looks at food and mood, it is the Mediterranean Diet that constantly tops the list of dietary patterns that support mental health and wellbeing. In food terms this means that aiming for 5 and 2 a day is not enough, rather building your diet around 7-10 serves of fresh fruit and veges will help to give you the vitamin and antioxidant hit you need each day to support optimal cell health and ultimately mental health.

It does not matter if your choices are raw, cooked or juiced but remember nutrient absorption will be enhanced if you consume some of your fresh food with Extra Virgin Olive Oil, another food that features prominently in the Mediterranean Diet.

Atlantic salmon

With some of the highest amounts of omega 3 fats of any fresh food, bumping up your intake of salmon is a must if your goal is to optimise mood.

There are a number of studies that show individuals who consume high amounts of the special fats, DHA and EPA found in high amounts in oily fish are less likely to suffer from mood disturbance, while specifically it is these fats that are known to help regulate the neurotransmitters that regulate mood.

Salmon is also a rich natural source of Vitamin D which is also plays a role in the regulation of mood. To get enough of these important fats, aim to include a 100g serve of salmon in your diet at least every second day.

Nuts

A food that features frequently in the Mediterranean Diet, it has been known for some time that including a handful of nutrient rich nuts in the diet each day adds protein, good fats, selenium and Vitamin E to the diet. Specifically when it comes to mood, not only are nuts rich in the amino acid tryptophan, which is involved in the production of serotonin, the feel good hormones.

All nuts are good for us, and for busy people 100% Mayver’s nut spreads are easy to add to smoothies, cereal bowls or enjoyed as a spread and give you your daily serve of nuts with a rage of nut blends.

Wholegrain Sourdough

Many of us enjoy bread on a daily basis but far fewer of us invest in a bread that offers superior health benefits.

While fresh wholegrain Sourdough loaves are comparatively much more expensive than regular sliced bread, the benefit of eating wholegrain or rye Sourdough is that you are not only helping to nourish your gut with more dietary fibre and wholegrains, but you are also adding extra nutrients known to support gut health.

With many of us craving carbs to help boost energy levels, the key to success is to choose the right type, and varieties that you are less likely to overeating. A slice of Sourdough with your favourite protein rich topping such as smoked salmon, Mayver’s Peanut Butter or cottage cheese is a great way to strike a balance between satisfying your cravings and giving your body the nutrients it needs.

Bananas

Nature’s natural energy foods, bananas are especially rich in the B group vitamin, Vitamin B6, with a single banana offering almost 1/3 of your entire daily recommended intake of Vitamin B6. Vitamin B6 plays a key role in energy production in the body, it helps to regulate blood glucose levels and is also involved in immune function

Most importantly from a mental health perspective, green, un-ripened bananas offer a huge amount of prebiotic fibres, the fibres that help feed our gut bacteria and keep our gut health on point. Here you can give yourself a boost of these powerful fibres by using a green bananas in baking and smoothies, or opt for a banana as a nourishing, sweet snack to help reduce your intake of processed snack food.