Boost Your Mood Naturally, with this expert advice from renowned nutritionist Jemma O’Hanlon. Exclusive to The Carousel.

We all know fresh, good quality Australian grown fruit and veggies are a pre-requisite for our overall health, but many health-conscious Australians are unaware of their mood-boosting properties to make us feel good.

Booking a retreat or using supplements may be the go-to method for health and wellness but there are cost-effective and simple ways to boost your mood – all found right in your kitchen.

“When we’re feeling upset, we can often turn to foods high in saturated fat, high in refined carbs and high in sugar but the lack of nutrients can leave us feeling sluggish,” says Jemma. “When you eat a balanced diet, you feel healthier and happier. Try out these wholesome foods to help boost your mood and start a positive routine.”

Mangoes

Mangoes are synonymous with Aussie summer. This versatile fruit can be eaten on its own, tossed in a salad or blended in a smoothie for a refreshing summer treat, but there’s more than meets the eye.

According to The Good Mood Food report released by Hort Innovation, eating just one mango can help beat stress, provide lasting energy and support gut health. A single cheek contains 90 percent RDI for vitamin C which is an important nutrient to support psychological wellbeing and better brain function.

Apples, Berries And Grapes

These delicious fruits are packed with wholesome carbs, providing a natural energy hit. They also contain B vitamins which help to reduce tiredness and support brain health. There’s a reason you feel better after eating a fruit salad!

Fish

Fatty fish like salmon and tuna contain omega-3 fatty acids, essential fats your body can’t produce on its own. Fish is one of the best foods you can eat to get increase your omega-3s, and a higher intake of fish has been consistently associated with a reduced risk of heart disease and stroke. Omega-3s also have anti-inflammatory properties which boost your mood and may help to protect against depression.

Sweet Potatoes

From baked to sweet potato fries, there’s no limit to this root vegetable. They’re also known for their powerful antioxidants, niacin and pantothenic acids and B vitamins – including vitamin B6, a coenzyme essential for cognitive development. Sweet potatoes are also rich in orange beta-carotene, for antioxidant protection, Vitamin C, E, potassium and fibre, all of which help to boost your mood.

Bean and lentils

These fibre and protein filled legumes are filled with nutrients to help boost your mood. These powerhouses are a great source of B vitamins which may help to boost mood by increasing levels of neurotransmitters like dopamine and serotonin, which are vital for regulating mood.

Mushrooms

There’s a reason why this fungi is trending. They have antioxidants which can help protect the brain. If you’re feeling tired, try a side of mushrooms. With more than 38 percent of the recommended intake of niacin, mushrooms can help fight the signs of fatigue. They also contain biotin, also known as vitamin H which helps keep a healthy mind, as well copper, which is known for its calming properties.

Nuts and seeds

Nuts and seeds can be a great snack or addition to a meal, they’re also high in fibre, healthy fats and protein. They also provide tryptophan, an essential amino acid that helps make melatonin and the serotonin, both of which boost your mood.

Avocados

Avocados contain the B vitamin folate which helps sharpen your mind and mental performance. It’s also a source of niacin to fight fatigue and potassium to help steady any nerve.

Wholegrain Cereals

Science shows 90 percent of serotonin receptors are located in the gut, an important neurochemical that can affect mood, digestion, and sleep. One of the best ways to keep your gut healthy is to feed the good bacteria to help it thrive.  Wholegrain breakfast can be a great source of fibre and can make us feel better and fuller for longer.cereals can be a great source of fibre and can make us feel better and fuller for longer.