Foods that improve your mood (and health)!

Oranges - This fruit really packs a punch! Packed with Vitamin C and B complex, it also helps with the smooth running of the nervous system. Many people don't realize that the calcium in this food is a good muscle relaxant and helps tackle stress. It is also a great source of energy and hydration, and prevents fatigue!

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Oats - Eat this grain as much as you like! It has high levels of tryptophan and of selenium. It stimulates feelings of well being and good spirits which helps to combat depression, low self esteem and even insomnia.

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Banana - This fruit contains two substances which promote good mood: carbohydrates, responsible for stimulating the production of serotonin, and vitamin B6, which is a source of energy. Banana also reduces anxiety and helps you get a good night's sleep.

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Broccoli - This food is rich in folic acid and has stimulating properties, for example, it promotes a good mood and helps to renew cells.

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Red pepper - That hot, burning feeling is provided by capsaicin, a substance which stimulates the brain to produce more endorphins. These are neurotransmitters which can foster the feeling of euphoria.

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Spinach - Green vegetables are generally good for you for the magnesium, potassium and vitamins A, C and B complex which they contain. They give you a lot of energy and also work as antidepressants. They even regulate your blood pressure and give you a feeling of calm.

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Nuts and seeds - Walnuts, chestnuts and almonds are all sources of healthy fat, protein and mineral salt. They even have an antioxidizing effect and help tackle stress. Rich in tryptophan, they help boost your mood.

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Sunflower seeds - These are packed with tryptophan, which helps improve mood and sleep quality.

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Chocolate/cacao - We all know that chocolate makes us instantly happy, right? But it can also improve your day because it contains minerals and substances which stimulate the production of serotonin, as well as increase levels of endorphins and dopamine which make us relax and feel good. Always go for chocolate with 70% cocoa or higher which have more antioxidants!

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Milk - The dairy product has calming effects on the body because it contains tryptophan which stimulates serotonin production.

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Lettuce - This vegetable has calming properties as it contains lactucin.

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Fish and seafood - These are a good source of important minerals for boosting brain function, such as selenium. They also contain zinc, which promotes well being and happiness, and even help fight fatigue and anxiety.

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Eggs - Eggs contain thiamine and niacin (from vitamin B complex), which encourage good mood. The yolk in particular contains choline, which helps with the the development of memory and even improves cognitive function and body coordination.

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Jabuticaba - This fruit from Brazil contains iron which helps to combat anemia, and vitamin C which boosts the body's defences. It even has vitamin B complex, which works as an antidepressant, and is rich in energy which brightens your mood!

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Wholegrain rice - This food is abundant in vitamin B1, which is important for the nervous system.

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Sweetcorn - Corn contains good carbohydrates and is a source of vitamin B6. The food gives you energey and encourages the production of serotonin, the happy hormone.

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Honey - The glucose in this natural sweetener brings happiness because it contains high levels of serotonin.

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Meat - When consumed in moderation, this food, which is high in protein, makes you feel full up. It also has high levels of tryptophan, which boosts the production of serotonin.

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Coconut - This helps the regeneration and repair of brain cells. But make sure you eat sprouted coconut, which is lighter and more easily digestible.

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Avocado - This food improves your mood and will make you happy because it's super healthy: it contains protein, tryptophan, potassium, magnesium, folic acid, vitamin B complex, vitamin E and vitamin K. It helps prevent cardiovascular diseases, strokes and even cancer.

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Garlic - This natural flavor-giving ingredient lowers blood pressure, which can shoot up due to accumulated anxiety. It also has astringent properties, which help reduce cholesterol and triglycerides.

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Carrots - This vegetable is rich in beta-carotenes, antioxidant substances which keep body tissue healthy and help you feel happy and healthy.

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Lemons - This citrus fruit has digestive properties, which accelerate metabolism, even if you have eaten something indigestible. It boosts liver and intestine function, and as a good source of minerals, also helps bring clarity to your mind.

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Avoid: fast food - It's no surprise that fast food is on the good feeling black list! These meals are high in fat, low in nutrients and can lead to obesity, diabetes, anxiety and depression.

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Avoid: alcohol - If you're looking for a drink to help you relax then don't reach for the bottle! Alcohol is tough on the liver and affects the nervous system. If you are dehydrated, unwell and have a headache you definitely aren't going to be in a good mood, right?

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Avoid: coffee - That innocent coffee, that sacred drink which helps us start of the day...should be avoided. Or if you can't go without one, you should at least reduce how many you drink throughout the day. Some teas also fall into this category, as high levels of caffeine increase anxiety and agitation.

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Avoid: sodas - This is also the case with sodas, which contain high levels of caffeine. These increase the production of hormones like adrenaline and results in impatience and anxiety.

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Avoid: wolfing down meals - Or skipping meals. When we go without food for long periods of time, we become anxious and lack energy. Hypoglycemia generates a bad mood.

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Avoid: eating too much before bed -

Make sure you eat a good meal during the day so you don't arrive home at the end of the day feeling ravenous. As well as making you put on weight, eating too much before sleeping disrupts your sleep and digestion. The next day you can wake up feeling groggy and full.

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