I’m a nutritionist — these six foods can change your mood

Feeling a bit down in the dumps during the festive season is not uncommon. The chilly weather, lack of sunlight and reduced social interaction can all contribute to a dip in mood.

The scarcity of sunlight can lead to a deficiency in vitamin D and affect the brain’s production of serotonin, a chemical that boosts mood.

The cold weather also makes it harder to venture outside and mingle, potentially leading to feelings of isolation. Additionally, a weakened immune system can make you feel constantly under the weather.

However, if you’re battling the winter blues, Shona Wilkinson, head nutritionist at ethical supplement brand Dr Vegan, suggests incorporating certain foods into your diet.

1. Kimchi

One such food is Kimchi, a Korean dish made from fermented vegetables like cabbage, onion, radish, ginger and salt. As these veggies ferment, they become rich in probiotics – live bacteria that promote gut health, reports Surrey Live. Research has shown a link between a healthy gut and improved mood, thanks to the ‘gut-brain axis’.

A thriving gut is a powerhouse for producing serotonin, often dubbed ‘the happy hormone’, making it crucial to nourish our digestive system with probiotics. Fermented favourites like kombucha and sauerkraut are top picks for boosting gut health, or you could opt for a supplement such as Dr Vegan’s GutWorks, which combines prebiotics and probiotics for the ultimate gut support.

2. Dark Leafy Greens

Nutrition expert Shona hailed dark leafy greens like spinach and chard as sources of “the mood-moderating, super-hero mineral” magnesium. This vital nutrient is a cog in over 300 essential cellular reactions and is instrumental in sustaining energy levels, fortifying bones and muscles, bolstering the brain, and aiding in illness resistance.

Given its extensive role in numerous bodily functions, it’s no wonder that a lack of magnesium can leave us feeling depleted. Those who incorporate more magnesium into their diets are generally more content, as it activates receptors for a calming hormone in the brain while also blocking the stress hormone cortisol.

3. Matcha

Ever spotted someone exiting your local cafe clutching what appears to be a cup of green sludge?

They’ve probably been served a steaming mug of matcha – a Japanese green tea powder packed with an amino acid known as theanine. This compound is responsible for generating certain brain chemicals that enhance your mood.

Some even propose that theanine boosts alpha waves in the brain, fostering a sense of calm during typically stressful periods. For a swift and delicious mood lift first thing in the morning, consider swapping your usual coffee for a cup of matcha.

4. Brazil nuts

Brazil nuts are among the most selenium-rich foods available, a vital mineral that can significantly influence your mood. Research has shown that individuals with low selenium levels are more likely to feel down, while an increase in selenium intake often leads to improved mood.

Keep some Brazil nuts within reach for a tasty afternoon snack if you need a little boost, but don’t overdo it – excessive selenium can lead to dizziness, skin rashes, and even a metallic taste in your mouth.

5. Ashwagandha

Shona Wilkinson has highlighted ashwagandha as “a little-known but highly efficient plant, classed as a modern-day adaptogen (herbs used to help the body combat stress)”. This herb, which was a staple of traditional Indian medicine for thousands of years and is now more widely used, balances the body’s stress response and lowers cortisol levels (the stress hormone).

It can also alleviate symptoms of anxiety and depression through its powerful antioxidant properties.

Ashwagandha can be consumed as a tea, but it is most commonly taken in supplement form, such as Dr Vegan’s Ashwagandha KSM-66, which is 100% organic and the most scientifically studied form of this herb.

A review of animal and human studies published in 2021 concluded that ashwagandha “exhibited noteworthy anti-stress and antianxiety activity in animal and human studies”, although the authors of the report called for further research.

6. Dark Chocolate

Unlike milk chocolate, which contains added sugar, milk and chemicals, dark chocolate contains compounds associated with the brain’s feel-good chemicals.

These include tryptophan, an amino acid that helps our body produce serotonin, phenylethylamine, a compound chemical that stimulates the brain’s pleasure centres to boost endorphins, and anandamide, a fatty acid neurotransmitter often referred to as the bliss chemical.

Dark chocolate, packed with mood-enhancing compounds, can indeed be a tasty way to unwind and lift your spirits. However, it’s crucial to remember that overall self-care during the colder months is paramount.

This means maintaining a balanced diet rich in fresh fruits and vegetables, keeping up with regular physical activity, and spending quality time with loved ones. By integrating these mood-lifting foods into an overall healthy lifestyle, you’re setting yourself up for a more enjoyable winter season, regardless of the weather!