Nutritionist-approved mood boosting foods and drinks to help you feel your best in the New Year.
Wondering how to boost your mood? Nutritionist Jacqueline Alwill shares the first place to start is your gut.
The link between food and mental health is real. Your gut, which consists of no less than 100 trillion bacteria, has its own nervous system called the enteric nervous system (ENS). While its main purpose is to regulate digestion, it also has a strong connection to the brain and can have a major impact on your mental well-being.
In celebration of New Year’s, Nutritionist Jacqueline Alwill shares what to eat and drink to boost your mood.
Eat the rainbow. Colorful fruits and vegetables are your friends. Try to make your plate as colorful as possible at every mealtime and load up on foods high in high in tryptophan, magnesium, omega-3, and vitamin-E & D. Here’s how.
Tryptophan is needed to make serotonin, which regulates your mood and cannot be produced in the human body alone. Incorporate tryptophan-containing foods into your diet may ease anxiety. Foods such as oats, cottage cheese, turkey, eggs, bananas, and tofu are high in tryptophan.
Magnesium is a mineral that assists muscles and nerves in relaxing. Foods rich in magnesium are leafy greens such as spinach, Swiss chard. Also, legumes, avocado and brown rice are high too.
Omega-3 is another great one to boost. Make salmon, mackerel, sardines and eggs your go-to to up your omega-3 intake – all loaded with vitamin D. Lastly, load up on nuts such as pumpkin seeds, Brazil nuts and almonds. A handful a day is a great start.
Ferments are fun. It’s not a fad, fermented foods and drinks are really good for you and have been around for thousands of years. Think kimchi, Liquid Remedy Kombucha, sauerkraut, tempeh, miso and natural unsweetened yoghurt. All these types of foods feed the beneficial bacteria in the gut which produce short-chain fatty acids to support the communication loop between our brain and gut. This can improve mental clarity and a positive state of mind. I recommend swishing back a Liquid Remedy Kombucha at mealtimes to incorporate ferments into your everyday easily.
Ditch the sweet stuff to smile more. The most recent stats show Aussies, on average, consume 14 teaspoons of white sugar a day. Yup, we’re all hooked, and it’s causing havoc on your mental health. Be mindful of your emotions when going cold turkey can be tricky but well worth it. People often see the results far sooner than they think – increased energy levels, clear skin, weight loss and mental clarity are a few benefits worth mentioning to help you muster up the motivation to reduce your sugar intake. If you’re looking for something for dessert – I recommend you reach for dark chocolate and some fresh berries. These winners may help improve your stress, mood, and memory too.
4 speedy smile-worthy snacks.
- Liquid Remedy Kombucha with a handful of nuts
- Banana topped with ABC nut butter
- Fresh guac with veggie sticks
- Dark chocolate and some fresh berries
