List of good and bad mood foods

Here are some foods that can help beat your moody blues Every once in while there comes a day when traffic, smog and bosses get the better of you. Don't let it bring you down. In times of gloom, good food can do wonders for your mood. Here are a few tried and tested favourites to get you all perked up and buzzing before the day is out. Bad mood foods When in a bad mood, unfortunately the treats we crave are rich in carbohydrates and sugar which only temporarily fix the problem. The sugar high is quickly followed by a dip, setting off serious mood swings. This pattern can become a vicious cycle: as we become more miserable and sluggish, we crave more sugar, pile on more pounds and lose any motivation to exercise, worsening our mood further. Mood-boosting foods Try to eat two or more of these natural happiness enhancers every day: Sweet potatoes- They're a great alternative to standard potatoes as they are rich in folate. They help keep blood sugar steady. Peanuts - One of the best sources of the mood-boosting mineral selenium, it wards off anxiety. Oily fish - Fish such as sardines and mackerel are rich in omega 3 fatty acids which help the brain to interpret moods and boost concentration levels. Eggs - They're a great source of zinc, which help you to feel more awake and energetic by regulating your metabolism and blood sugar. Yoghurt - Rich in calcium and protein, it's also great to ease mood swings, depression and anxiety. Spinach - Rich in iron, it's a great energy-booster and wards off fatigue and aids concentration. It is also a good source of vitamin B6 and folate, which are essential supports for the brain's ability to produce mood-boosting neurotransmitters. Food rules With a slight modification to your diet you can find a permanent cure to your mood swings. Cut out sugary foods - Avoid biscuits, cakes, chocolate and fizzy drinks and be careful not to overdo fruit juices which are packed with concentrated sugar and can cause rapid glycaemic rises. Ditch the white carbs - By swapping to wholegrain carbs such as whole wheat breads, whole meal pasta and brown rice you'll keep energy levels steady. Eat more lean protein - Nuts, chicken and fish all provide long-lasting energy to overcome that sluggishness. They also help suppress food cravings. Stick to a glass of wine - Other than being calorie-packed, booze is a well known depressant. Factor in feel good fitness - Research shows that exercising for just 45 minutes, three to four times per week, releases moodboosting endorphins, perfect for treating mild to moderate depression. Cycling, swimming or even a brisk walk, all work well.