There is a lot of evidence to show that good nutrition can really help in lifting our mood and the following changes may be beneficial:

• Reduce sugar and stimulants (caffeinated drinks and smoking). Each teaspoon of sugar uses up B vitamins which are vital for maintaining mood
• Increase fruit and vegetables
• Eat oily fish (mackerel, tuna, salmon, herring) at least twice a week
• Ensure sufficient protein from fish, meat, eggs, beans and lentils

Increasing our supplements

• B complex vitamins
• Additional folate 5-HTP 200-3000 mg per day
• 5-HTP 200-3000mg per day
• Omega-3-rich fish oil, two capsules a day giving at least 400 mg of EPA

Holford P. (2003) Depression: the nutrition connection:  Primary Care Mental Health 1: 9-16

Foods to focus on

Eat to beat your blues! Here are some foods to give you a boost – and don’t forget to drink water too!

• Cereals: Quick and easy ways to raise blood-sugar levels and provide energy to kick start your day. More importantly, they’re rich in B-group vitamins essential for a healthy nervous system
• Pulses/Fish/Eggs/Dark green vegetables:  A good source of iron.  Depression and anxiety can be triggered by anaemia, which is caused by low iron levels
• Oats:  These contain complex carbohydrates, which maintain blood sugar levels and minimize mood swings.  They also have tyrosine – a natural substance thought to combat depression
• Bananas:  They’re rich in the natural compound tryptophan, which the body converts to serotonin – the ‘happy hormone’ that reduces anxiety and depression
• Oily fish: Salmon and mackerel contain omega-3 oils – healthy fats.  Not eating enough of these can affect brain chemicals, leading to depression.  If you are a vegetarian using extra virgin oil and taking flaxseed or oil of evening primrose supplements are the best equivalents.
• Brazil nuts:  Studies show that low intakes of selenium make people moody and anxious.  Just five brazil nuts provide the recommended daily intake
• Avocados:  These supply the antioxidant Vitamin E and monounsaturated fats that help lower cholesterol.  They’re also rich in vitamin B6, which the brain needs to make the feel-good hormone serotonin
• Green leafy vegetables:  These include cabbage and broccoli and contain the vitamin folate.  Deficiency is thought to lower serotonin levels
• Chocolate (in moderation!):  It contains phenylethylamine and theobromine –substances that make us feel happy when we eat them.  Chocolates also hold ‘good-mood minerals’ calcium and magnesium.