The nutrition your body takes on board while you are eating is essential for ensuring you are healthy, but your food can also have a significant impact on your mood. Continue reading for some of the best foods you can eat if you are keen to be both happy and healthy.

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Fatty Fish

Coldwater fish, such as salmon, sardines, mackerel, trout and tuna, contain high levels of Omega-3 fatty acids that have positive effects on the health of your heart. These can also impact your mood positively, leading to reduced levels of depression in some scientific studies. While there is no recommended limit on the amount of Omega-3 you consume, pregnant women are advised to eat no more than two portions of oily fish per week.

Why not try a curry or stir-fry made with oily fish? Try not to add too much oil to the dish and use reduced-fat coconut milk if you are going for a Thai-style curry. Another yummy option is oven cooking salmon in a foil parcel with a little Chinese five-spice sprinkled on.


Bananas are one of those foods that divide people; like Marmite, you either love them or hate them with no room for any middle-ground. High in fibre, they are also a great source of Vitamin B6, Vitamin C, Copper and Manganese. This mood-boosting fruit is naturally quite high in sugar, so try to limit yourself to just one banana a day to boost your mood.

Why not try freezing bananas that are almost past their best and then whizzing them up to make a banana “ice-cream”? This will satisfy sweet-tooth cravings and inject some happiness into you at the same time. Alternatively, you could simply slice a banana and add to your cereal on a morning.


Berries are one of the highly recommended foods for improving mood. Packed with antioxidants, they help your body fight inflammation, which can, in turn, help to lower symptoms associated with depression. The best types of berries are fresh or frozen as they contain maximum goodness. Cooked berries tend to lose some of their power during the process.

Why not try making yourself a portion of overnight oats with some frozen berries placed on the top for your breakfast? This is both yummy and good for you, filling you up nicely until lunchtime. If that doesn’t appeal, why not mix some with some plain Greek yoghurt for a delicious dessert?

Dark Chocolate

Hearing that chocolate is good for you and can boost your mood is music to so many people’s ears! However, it does need to be of the dark variety, with more than 70% cocoa, for it to be effective. It works because dark chocolate contains a significant proportion of the antioxidant resveratrol that boosts endorphins and serotonin, happy chemicals in the brain.

Why not try melting some dark chocolate and dipping bits of fruit, such as orange segments, strawberries and slices of apple into it? Alternatively, grate a little and sprinkle onto some yoghurt.

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