The recipe for happiness lies in this week of happy-packed lunches that come with a side order of a smile.
Words: Amelia Jean Hershman-Jones
When we feel down, the comfort foods we lean into can perpetuate a cycle of feeling bad. While digging to the bottom of a tub of ice cream is certainly satisfying from time to time, it might not elevate our mood.
In fact, research shows that when we don’t eat enough nutrient-rich foods, our body may lack vital vitamins and minerals, which in turn affects energy, mood and brain function, as well as physical health.
When it comes to strategies for boosting endorphins, we tend to think of exercise, but the food we eat to fuel our busy bodies at work or play makes a difference to our state of mind, too.
‘Food has a way of weaving itself into our mood and emotions, becoming an integral part of our wellbeing,’ explains Bahee Van de Bor, a registered dietitian and spokesperson for the British Dietetic Association.
‘Both the nutrients on our plate and how and when we eat play a crucial role,’ she adds.
Here, we ask the experts to share their top tips for keeping a smile on our face throughout the day with the food we eat.
Eat regularly
Like dating or finding the dress we’ve been lusting after in the sale, when it comes to keeping our spirits high with food, timing is everything.
‘When we time meals well, we avoid dips in blood sugar that can drop our energy levels if we don’t eat regularly,’ says Bahee. ‘By keeping our sugar levels stable, we keep our moods in check and maintain balance – especially when meals contain slow-releasing carbs.’
She concludes: ‘It’s like a secret energy source that acts as a steady stream of fuel throughout the day.’
Choose the right ingredients
To improve mood through food, these are some nutrients to put on the menu.
IRON
‘Iron-rich foods like red meat, lentils and green leafy vegetables can give us a much-needed boost,’ explains Bahee.
According to a 2020 study, iron-deficiency anaemia can increase a person’s risk of depression, causing low levels of serotonin.
FOLATE
‘Found in liver, green veggies, citrus fruits, beans, and fortified foods like yeast extract and breakfast cereals, folate can also help prevent us feeling tired, depressed or irritable.’
It’s required for the production of norepinephrine, serotonin, and dopamine.
SELENIUM
A lesser-known nutrient, this shouldn’t be left off the menu. ‘Found in Brazil nuts, meat, fish, seeds and wholemeal bread, low intake of selenium can increase negative mood states and depression,’ says Bahee.
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