7 Feel Good Foods to Boost Your Mood

We know there’s a strong link between what you eat and how you feel.

Intuitive eating and nourishing your body with what it needs to thrive will help you feel your best physically. But did you know there are some foods that can also have a direct influence on how you feel emotionally?
Dieticians Anna and Alex from The Biting Truth share the best foods to boost your mood.

1. Pumpkin Seeds
Pumpkin seeds contain tryptophan, the amino acid needed to make several important hormones, including the mood regulating neurotransmitter ‘serotonin’. Serotonin plays a role in reducing anxiety, promoting good moods and producing the hormone melatonin to help regulate your sleep pattern.

Check out our favourite ways to add pumpkin seeds:
● Sprinkled on top of salads (check out this Roast Pumpkin Salad)
● Mixed through bircher muesli
● Stirred into yoghurt as a snack
● Homemade trail mix with nuts and seeds

2. Salmon
Salmon is a rich source of omega-3 fatty acids. Research suggests people who are deficient in omega-3 fatty acids may be more susceptible to depression and low mood, as these fatty acids make up a large percentage of our brain tissue. Omega-3 fatty acids are vital for good mental health, brain function, energy production, oxygen transfer and immunity. Salmon also contains vitamin B12, which helps produce brain chemicals that affect mood. Low levels of B12 may have a negative effect on your mental health.

Try these delicious recipes featuring salmon:
Flaked Vietnamese Salmon with Noodles
Salmon, Quinoa & Sweet Potato Patties

3. Chia Seeds
Chia seeds are rich in fibre, calcium, potassium, iron, phosphorus and magnesium. Just one
tablespoon of chia seeds contains ~5g of fibre. They’re also rich in protein and packed full of
tryptophan, an amino acid that encourages good mood, sleep and a sense of calm.

Sprinkle some chia seeds into your meals:
● Mixed into salad dressings
● Incorporated into baked goods like muffins and loaves
● Soaked overnight in water or milk and mixed with fruit for a nutritious breakfast

4. Kombucha
Kombucha is a fermented tea drink that is rich in probiotics. Probiotics are healthy bacteria that live inside your gut. You may have heard of the gut-brain axis, which links our gut bacteria and brain meaning they are in constant communication. While the research has only started scratching the surface, scientists have found differences in the gut bacteria of people with depression compared to otherwise healthy individuals. A diet rich in a variety of probiotics helps to increase the richness and diversity of our gut bacteria, helping to maintain healthy gut function and supporting mental health.

Where can I get this magical drink? You ask:
• Enjoy a chilled bottle of MOJO Kombucha! Every bottle contains 1 billion probiotics, along with other beneficial compounds such as organic acids.
• Add kombucha to your favourite smoothie recipe

5. Quinoa
Quinoa is packed with fibre and contains higher amounts of protein, compared to most grains. This means it can help to keep blood sugar levels stable and you satiated, which is key when it comes to fostering a happier mood.

Test out these recipes with quinoa:
Zucchini and Quinoa Fritters
Quinoa Tabouli Salad

6. Chickpeas
Chickpeas contain the amino acid, tryptophan. Trytophan is converted in the body into serotonin. As mentioned, serotonin is brain chemical that can improve mood and feelings of relaxation. If tryptophan levels in the body are very low or depleted, the levels of serotonin in the brain drop, which can lead to low mood and irritability.

Chickpea recipes for easy cooking:
Cinnamon Roasted Vegetables with Yoghurt Dressing
Chickpea and Sweet Potato Rainbow Salad
Easy Peasy Hummus

7. Greek Yoghurt
All yoghurt contains protein, however Greek Yoghurt is particularly high, which means adding it to meals or enjoying it as a snack can be a great way to satisfy hunger and stabilize blood sugar levels throughout the day. Yoghurt is also rich in probiotics (the healthy gut bacteria), which is essential for optimal gut functioning and mood enhancing benefits.

You’ll love these delicious ways to get more yoghurt into your day:
Protein Pikelets
The Ultimate Bircher Muesli
Super Green Smoothie Bowl


MOJO brew true kombucha, that’s low sugar, authentically fermented and thriving with live cultures + probiotics. Find where to buy MOJO here

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