You can boost your mood with food easily, by using anti-inflammatory superfoods that enhance brain chemistry. When neurotransmitters (hormone-like chemicals) become unbalanced, it causes sadness, compulsive thoughts, inability to concentrate, mood swings and depression.

If Serotonin creates relaxed happiness, then Dopamine is responsible for the spark of energized joy. A balanced amount creates alertness and assertiveness that we all desire. Having too much dopamine in the system and you may find yourself impulsive and aggressive. Exciting sports such as skydiving or driving fast with our favourite song blaring on the stereo are examples of dopamine running in our system.

Foods rich in protein boost dopamine within minutes, which may explain why sports competitors often crave steaks. Just a three ounce serving of red meat, fish or poultry boosts dopamine speeds, response time and assertiveness in thirty minutes flat.

If you are vegetarian or looking for a heart healthy option, beans and legumes, such as lima beans, lentils and fermented soy (e.g. tempeh and miso) and beverages like green tea all boost dopamine and noradrenaline. (Found to speed up transmitters and thoughts, improve reaction time and mental functioning and enhance mood,)

Herbs that raise dopamine levels include dandelion, fenugreek, ginseng, nettles, peppermint and red clover.

More Mood Boosting Combinations:

Walnuts and Hemp Hearts

This is a great combo as they are both a good source of tryptophan, which can help to enhance your mood, aid relaxation and boost your confidence. They are also rich in magnesium, which can help you to relax, and vitamin B6, which can help to relieve depression. Both contain zinc and omega-3 fatty acids, and research has shown that omega-3 deficiency can contribute to aggressive behaviour, while a Japanese study has suggested that zinc may ease anger in women. Seeds and nuts such as sunflower, pumpkin and hemp also boost dopamine levels.

Enjoy Healthy Sushi Handrolls

Avocados are a good source of folate, and research suggests that folate deficiency may be behind irrational fears and anxiety. Avocados are also rich in omega-3, which is good for mood and brain health. Avocados contain hormone balancing Vitamin B6.

Asparagus is also off the charts in folate which may help reduce symptoms of depression. Folate is needed in the brain for the synthesis of mood chemicals like norepinephrine, serotonin and dopamine. Harvard Medical School found boosting the folate levels of depressed patients helped improve their mood. Asparagus is also high in the mineral selenium. As low levels of selenium can lead to depression, irritability and anxiety, snacking on asparagus could be the perfect healthy way to boost your mood.

Cold Water Fish is low in calories and high in Omega-3 fatty acids which are beneficial for our mood. A study has found surprisingly low rates of seasonal affective disorder in Icelanders, where the diet is high in omega-3 rich fish. Try sashimi or organic salmon, mackerel and arctic char, all of which have high levels of omega-3s and low levels of mercury.

Seaweed also provides iodine that stimulates the thyroid gland that is linked to healthy metabolism and mood.

For my favourite recipe click here.

Julie Daniluk’s bestselling book, Meals That Heal Inflammation, advises on allergy-free eating that tastes great and assists the body in the healing process. As nutritionist and co-host of reality cooking show Healthy Gourmet (Oprah Winfrey Network), she negotiates the ongoing battle between taste and nutrition. Check out her amazing recipes and nutrition tips at www.juliedaniluk.com.

Connect with Julie on Facebook at Julie Daniluk Nutrition and on Instagram and Twitter @juliedaniluk.

Image courtesy of Alan.