The science of how food affects our mood is based around the changes in brain structure, chemistry and physiology. These mood boosting foods could be the perfect fix.

A WHOLESOME BREAKFAST

Try: Choosing whole grains to balance your blood sugar.

Whole grains are higher in fibre than simple carbohydrates, and release energy slowly into the bloodstream – causing less of a spike in blood sugar and mood. Prevent the midday slump with a breakfast of steel-cut oats, and stir in banana and Brazil nuts, both of them rich in mood boosting selenium. Your brain will thank you.

A GUT-FRIENDLY LUNCH

Try: Befriending your bacteria

Serotonin is predominantly produced in the gut, so keeping your microbiome happy is key for balanced bacteria levels. Probiotics are rich in friendly bacteria, and can be obtained from fermented foods such as yoghurt and sauerkraut. Particularly helpful if you have a sensitivity to gluten – which is known to damage the gut in people with coeliac disease.

A BLUES-BEATING DINNER

Try: Giving your brain a health boost

Vitamin B6 is key for converting tryptophan into serotonin, the ‘happy’ hormone, with low levels of the B vitamin folate being linked to depression. Include leafy greens and legumes in your evening meal to beat the winter blues, and fill up on B vitamins with a hearty lentil and spinach curry. You’ll also be giving energy levels a helping hand, as this meal is high in iron.