Feeling down? These 10 foods will boost your mood stat

1. Fatty Fish

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Fatty fish like salmon or tuna, is a rich source of omega-3 fatty acids.

These fatty fish are also excellent sources of various vitamins linked to mood regulation. In particular,  salmon and tuna are both rich in Vitamin B12, which is essential in preventing anaemia and fatigue, and in the healthy regulation of our central nervous system. They're also rich in selenium, an antioxidant that helps stave off neurological diseases such as Alzheimer's and improve mental cognition.

It's essential to get these nutrients from our diet as our bodies don't naturally produce them. For healthy adults, experts recommend eating at least 8 ounces (or around 230 grams) of fish per week. That's about 2 servings of either salmon or tuna each week.

2. Whole grains

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Brown rice, quinoa, oats and other types of whole grain are also a good source of vitamin B, which help produce the essential neurotransmitters serotonin and dopamine, both of which help to regulate one's mood. According to Harvard's School of Public Health, they're also rich in selenium, magnesium and dietary fibre, which can have neuro-protective effects and are linked to reduced stress, anxiety and depressive symptoms.

The good news: brown rice, quinoa and oats are low glycemic index (GI) alternatives to our Asian staple of white rice. This means digested carbohydrates gradually release sugar into the bloodstream, which can help to maintain stable energy levels, control mood swings and reduce irritability.

Simply swap out white rice for these full-grain alternatives. Otherwise, sprinkle them into your salads or soups to add a healthy, toothsome bite to your meals. Depending on your caloric intake, healthy adults generally have either 1/2 cup (100 grams) of brown rice or 3/4 cup (135 grams) of quinoa.

3. Fermented Foods

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Fermented foods such as kimchi, yoghurt and tempeh are well known as pro-biotic foods for their purpose in regulating gut health. What's less known, however, is that increasing consumption of such fermented foods may also reduce anxiety and depressive symptoms, increasing overall cognitive function.

According to a study published in the journal Frontiers of Nutrition, live microorganisms support the growth of healthy bacteria in the gut and may increase serotonin levels. Having a stronger and more diverse gut microbiome also helps to synthesize important nutrients for emotional regulation, such as Vitamin B and Vitamin K.

We love these fermented foods in numerous recipes. For example, add yoghurt to smoothies or atop waffles, pancakes and oats for a yummy breakfast. Tempeh comes in crunchy or chewy variations, mixed with sandwiches, grain bowls or stir-fries as a vegan-friendly meat substitute. Create iconic Korean dishes such as kimchi fried rice, bibimbap, ramen for a delicious dinner, or as a scrumptious snack in pancakes, omelettes or hash browns.

4. Nuts and Seeds

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Nuts and seeds like walnuts, almonds, flaxseed and others are an excellent source of tryptophan, an amino acid responsible for producing mood-boosting serotonin. Small but mighty, they're also packed with fibre, plant-based protein and healthy fats.

They're also an excellent plant-based alternative to fatty fish as a source of omega-3 fatty acids. Upon digestion, they also have anti-inflammatory and antioxidant effects that are associated with optimal brain performance, boosting one's mood and alleviating depression.

Munch on mixed nuts directly from the packet, sprinkle them onto salads, or stir them into oatmeal or muffins - the possibilities are endless when it comes to including nuts and seeds into your diet. What's more, good things come in small sizes for nuts and seeds. You only need a handful every day to reap the plentiful health benefits.

5. Herbal Teas

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We look to our ancestors for an ancient pick-me-up: herbal teas. For centuries, people have been drinking green tea or chamomile tea for its natural benefits and pleasant taste.

Green tea is frequently endorsed as the healthiest beverage on the planet, and for good reason. In addition to being loaded with many health-promoting antioxidants, green tea also contains the amino acid L-theanine which has anti-anxiety effects. Frequent green tea consumption also boosts the production of feel-good hormones such as dopamine and serotonin, which can ease anxiety, alleviate depression and increase pain tolerance.

While green tea is often consumed as a morning beverage due to its caffeine content, chamomile tea is the herbal remedy for anxiety-related sleeplessness. Mildly sedative with a relaxing scent, chamomile not only reduces anxiety and stress but also improves sleep quality.

Fortunately for tea addicts, research has shown that while healthy adults usually drink one to two cups daily, it's completely fine for healthy adults to drink up to 5 cups of these herbal teas a day.

6. Dark Chocolate

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It's time to introduce the ultimate mood-boosting snack: dark chocolate!

To be considered "dark", chocolates should contain at least 50% cocoa content. The more, the better, as cocoa is rich in health-promoting flavonoids, which increase blood flow to the brain. This reduces inflammation and improves brain health, which may support mood regulation.

Dark chocolate also has a high hedonic rating, which means its pleasurable taste, texture and smell may also keep your spirits high.

 

7. Eggs

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We've been told to avoid egg yolk which may cause us high cholesterol.

What we haven't been told, however, is that eggs (especially egg yolk) are naturally loaded with a beneficial blend of omega-3 fatty acids, zinc, B vitamins, and iodide. These nutrients are great feel-good agents as they work together to combat fatigue and crankiness.

Consuming whole eggs can help to prevent vitamin D deficiency and increase serotonin levels, hence reducing the risk of depression in the elderly. They also contain choline, an important ingredient to preserve our cognitive and neural vitality, boosting memory and learning processes.

Eggs are readily accessible and affordable in supermarkets island-wide. Scrambled or sunny-side-up -  with the plethora of recipes available, eggs are an easy and tasty way to lift one's spirits. However, be sure to keep your daily intake to around one to two eggs to regulate your cholesterol.

8. Soya beans

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Soya beans are widely used in diverse Asian cuisines, ranging from tofu to soy sauce. Along with its versatility, soya beans are exalted for the abundant nutrients it packs.

As an excellent source of B vitamins, vitamin C, iron, magnesium and folate, which play important roles in boosting one's mood, regular soy consumption is linked to reduced depression and stable emotional states. In particular, soy products are rich in isoflavones, which alleviate post-menopausal symptoms in older women and include reduced mood swings and fatigue.

Enjoy the plethora of soy products across Asia, including edamame, miso, soymilk and many more. To reap the full health benefits and lift your spirits, the United States Food and Drug Administration recommends healthy adults consume up to 50 grams of soy products.

9. Leafy Greens

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For something less sinful, try adding more dark leafy greens like spinach, kale and collard greens to your daily diet. Antioxidants found in these leafy vegetables such as beta-carotene and vitamin C have anti-inflammatory effects and help to promote a healthy gut, both of which are linked to improved mental health.

Additionally, they're rich in folate, which has been shown to reduce the risk of depression and regulate mental health. Phytochemicals present in these greens also promote the production of the happy hormones,  serotonin and dopamine.

 

10. Coffee

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Can't live without your morning kopi?

Good news! Your oat milk latte may actually protect you from depression. Coffee consumption notoriously enhances focus and concentration by preventing tiredness reactors in the brain from activating. Apart from its energizing effects, caffeine in coffee also stimulates the release of dopamine, which is important for enhancing performance and regulating moods.

This article was first published in The Straits Times.