Chase Away The Lockdown Blues With These 7 Mood-Boosting Foods

They say you are what you eat. And as it turns out, they (whoever “they” might be) are right. While there is no so-called superfood that will render you invulnerable to COVID-19 or magically cure all your ailments (sorry!), there are several lifestyle changes you can adopt to improve your mood and therefore your overall well-being. Particularly pertinent during this time when a lot of people are understandably experiencing heightened angst and anxiety.

Besides what you likely already know: spend time with friends and family, lend a helping hand to others, exercise regularly, get enough sleep, cut down on alcohol, take a social media break… You should also try to incorporate more mood-boosting foods into your daily diet (if that’s within your means), which can have a positive impact on cognitive function and frame of mind.

Salmon and other fatty fish such as sardines, mackerel, albacore tuna, and rainbow trout are excellent sources of omega-3 fatty acids, which play an essential role in brain health and the regulation of serotonin and dopamine (aka the happy hormones) levels. A diet rich in omega-3s has been linked to lower levels of depression, anxiety, and other mood disorders, as well as an increased sense of mental well-being.

Your body can’t produce omega-3s on its own, so aim for at least two servings of fatty fish each week. If you’re a vegetarian or vegan, good sources of omega-3 include chia seeds, pumpkin seeds, sunflower seeds, and walnuts.

Try: The Akaroa New Zealand King Salmon from The Fishwives

Dark leafy greens such as spinach, kale, bok choy, kailan, and mustard greens are rich in folate (or folic acid), a B vitamin that is important for the synthesis of serotonin and thus for your mood. These vegetables are also good sources of mood-enhancing minerals iron and magnesium. A three-in-one boost? Can’t get much better than that.

Try: The organic produce from local farm Quan Fa Organic

Oysters may be known as an aphrodisiac, but their health benefits go way beyond the bedroom. This shellfish is high in zinc, a mineral that helps to boost your mood, keep you on an even keel, and improve sleep quality. Plus, it’s delicious to eat, which in itself is a mood-lifter.

Try: The Oyster Bar in a Box from The Oyster Cart

The term “magic mushrooms” takes on new meaning when you consider the fact that edible mushrooms – notably wild ones like chanterelles and morels – provide a substantial amount of the no-blues nutrient vitamin D (otherwise known as the sunshine vitamin).

Optimal levels of vitamin D can be effective in both stabilising and improving moods. But seeing as we now spend most of our time indoors, it’s quite likely you’re not getting enough of this particular vitamin, which is where wild mushrooms work their magic. Exposed to more sunlight than their commercial counterparts, a 100g serving of wild mushrooms can contain up to 1,200 IU of vitamin D, two times the daily requirement.

Try:  The wild mushroom summer bowl from Summerlong

Yes, probiotics are beneficial to maintaining a healthy digestive tract. But recent research suggests that probiotics can also help to elevate happy emotions and protect your body against the mental and physical effects of stress. Go for fermented foods and cultured dairy products like yoghurt, kefir, miso, tempeh, kimchi, and kombucha.  

Try: The homemade kefir and kombucha from Miss Kefir

There’s a reason why chocolate seems to make things better. Chocolate contains antioxidative polyphenols that help shake off bad moods and enhance feelings of calmness and contentedness. Don’t rush for the sugary treats, though. Choose dark chocolate instead, and keep to one or two squares a day.

Try: The small-batch, bean-to-bar chocolate from homegrown brand Lemuel Chocolate

A humble bowl of oatmeal has more mood-boosting power than you might expect. Not only do oats prevent a sugar crash (and mood crash) with its slow-releasing complex carbs, the cereal is also rich in tryptophan, the precursor of feel-good chemical serotonin. And with different ways of eating the grain – muesli, granola, two-ingredient pancakes, cereal bars, smoothies, savoury porridge – you won’t have problems getting your daily pick-me-up.

Try: The home-baked, vegan, and gluten-free granola from Oatberry