Salmon with pumpkin seed pesto

We all know that what we eat affects how we feel, and vice versa. But how can we eat for our emotional wellbeing on a daily basis?

Although we all have different foods that make us feel better when we’re sad, there are certain foods that can help improve our mood on a chemical level. For example, the essential amino acid tryptophan – found in eggs, nuts, seeds, cheese, fish, oats, beans and lentils – is vital in helping keep the production of the neurotransmitter serotonin at healthy, happy levels.

Likewise, if we’re feeling angry or stressed, a little bit of good-quality dark chocolate can help by releasing endorphins and reducing levels of the stress hormone cortisol in our bodies. Low levels of selenium and omega-3 have also been linked with significantly greater rates of depression and other negative mood states, such as anxiety, confusion and hostility. So, by enjoying oily fish and snacking on Brazil nuts (which offer a third of a woman’s RDA of selenium per nut), we can help regulate moods from the inside out.

Another piece of mood-boosting advice is to eat greens. Studies have shown that increased consumption of fruit and vegetables, particularly those dense in folic acid, such as dark leafy greens, broccoli and asparagus, can lead to improvements in our psychological wellbeing. A study in 2016 of more than 12,000 people found that over a period of 24 months, eating more fruit and vegetables (up to eight portions a day) increased life satisfaction and happiness by 0.24 points (the equivalent of moving from unemployment to employment).