Five foods that will change your mood

While we often eat purely for the pleasure of eating, what we put on our plate can have a real impact on our mood.

Coach spoke to nutritionist and dietician Kathryn Hawkins to find out exactly which foods can have a direct effect on the way we feel.

Pumpkin seeds can promote feelings of being calm and relaxed

Known as a nutritional powerhouse, pumpkin seeds can also help you wind down. This is due to their exceptionally high magnesium content.

"Magnesium is a mineral that gets depleted when we're stressed. For people experiencing above average stress, studies suggest a diet rich in magnesium can help relieve stress and elevate mood," says Hawkins.

Bananas can make you more alert

Image: Flickr / Micolo J

Bananas are often praised for being high in potassium, but there's more to this breakfast staple than most people think.

"Bananas contain tyrosine," says Hawkins. "[Tyrosine] builds the brain's neurotransmitters — dopamine and norepinephrine. Both of these boost alertness and improve concentration."

In addition to this, bananas can also have an impact on keeping our mood more stable.

Bananas contain another amino acid — Tryptophan — which our body uses to produce a compound called 5-HTP. This compound is used to make serotonin, a chemical responsible for mood balance.

A 2015 study published by Molecular Diversity Preservation International (MDPI) concluded that "low serotonin contributes to a lowered mood state and causes cognitive impairments, including deficits in verbal reasoning and working memory."

Fish oil can help you avoid feeling down

"Salmon and other oily fish contain two main types of omega-3 fatty acids; eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

"Within the body, EPA and DHA are found in very high concentration in brain tissue and are believed to play an important role in nerve function and mood regulation."

Garlic may reduce stress and can be a mind booster

While more research is needed into how garlic can impact on our mood, there is a suggestion that eating garlic can have an impact on our stress levels.

"There is evidence suggesting that the adrenal glands' response to stress is affected by garlic, with consuming garlic leading to a reduction in the amount of stress hormones produced. This leads to feeling less stressed and fatigued," says Hawkins.

Hawkins also states that garlic can work as a powerful mind booster in two key ways. The first is linked to garlic's effect on our neurons.

"There are compounds in garlic which work to protect our neurons (specialised brain cells that transmit information) from injury and disease by stimulating the production of chemicals that help the cells withstand stress," says Hawkins.

Nuts and sunflower seeds can help with energy levels

Image: Flickr / Mariya Chorna, David Swart

If you're in need of a pick-me-up, Hawkins suggests nuts and sunflower seeds should be your go-to.

"Vitamin B1 (Thiamine) found in nuts and sunflower seeds increases wellbeing, sociability, and your overall energy level," says Hawkins.

"It's also essential for converting carbohydrates into energy your body can use."

*Presented by Nutra-Life