Dietitian reveals the vitamin-rich foods you should eat to instantly boost your mood – including wholegrain sourdough and fresh salmon
- Sydney dietitian Susie Burrell has revealed the top mood-boosting foods
- She said to consume nuts, bananas, sourdough, salmon and vegetables often
- These types of foods are commonly found in the Mediterranean diet
- Each food contains protein, fatty acids and vitamins that increase energy levels
An Australian dietitian has outlined the five foods to eat that will help boost your mood instantly.
Shape Me founder Susie Burrell shared the insight on her blog and said eating vegetables, Atlantic salmon, nuts, wholegrain sourdough and bananas regularly will give you enough energy to last throughout the day.
These foods are commonly found in the Mediterranean diet, which is a popular dietary pattern that supports overall wellbeing and mental health.
Dietitian Susie Burrell (pictured) has outlined the five types of foods that will lift your mood instantly
Vegetables with olive oil
First Susie recommends consuming a high amount of ‘brightly coloured’ vegetables with extra virgin olive oil.
‘It does not matter if your choices are raw, cooked or juiced but remember nutrient absorption will be enhanced if you consume some of your fresh food with extra virgin olive oil, another food that features prominently in the Mediterranean diet,’ she said.
A lot of vegetables, such as broccoli, cucumber and carrots, also make you feel fuller for longer soon after consumption.
What is the Mediterranean diet?
The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea
While there is no single definition of the Mediterranean diet, it is typically high in vegetables, fruits, whole grains, beans, nut and seeds, and olive oil
The main components of Mediterranean diet include:
- Daily consumption of vegetables, fruits, whole grains and healthy fats
- Weekly intake of fish, poultry, beans and eggs
- Moderate portions of dairy products
- Limited intake of red meat
Source: Mayo Clinic
Next on Susie’s list of mood-boosting foods is Atlantic salmon as it contains high amounts of healthy fats, DHA, EPA and vitamin D.
Eating Atlantic salmon more often will not only boost your mood, but it’s also high in omega 3 fatty acids which assist with lowering blood pressure and decreases your chances of heart-related health issues.
Susie recommends including 100 grams of salmon in your diet every second day if possible.
Susie recommends including 100 grams of Atlantic salmon in your diet every second day if possible
Susie said nuts are also commonly found in the Mediterranean diet because they contain protein, good fats, selenium and vitamin E.
‘Specifically when it comes to mood, not only are nuts rich in the amino acid tryptophan, which is involved in the production of serotonin, the feel good hormones,’ she said.
It’s recommended to eat at least a handful of nuts each day.
Susie said nuts are also commonly found in the Mediterranean Diet because they contain protein, good fats, selenium and vitamin E
While sourdough is usually more expensive than a regular continental or sliced bread, Susie recommends investing in sourdough due to the added health benefits it offers.
She said sourdough has added nutrients and protein that boosts mood and supports gut health.
Eating at least one slice a day with peanut butter or honey is an ideal way start to the day.
While sourdough is usually more expensive than a regular continental or sliced bread, Susie recommends investing in sourdough due to the added health benefits it offers
While bananas are known to contain high amounts of potassium and vitamin B, few may know they are also an instant mood-boosting food.
Susie said one banana offers almost a third of your whole daily recommended intake of vitamin B6, which is vital for energy production in the body.
‘Most importantly from a mental health perspective, green, un-ripened bananas offer a huge amount of prebiotic fibres, the fibres that help feed our gut bacteria and keep our gut health on point,’ she said.