ONE of the frequent things I hear from new clients after a couple of weeks following my nutrition guidance is how well they feel in themselves and how much their energy levels have increased.

This is no surprise I always say to clients ‘would you put cheap low grade oil in a Ferrari and expect it to run well?’ then why put cheap processed food in your body and expect it to run well?

The way I advise clients to eat isn’t just about losing weight its about nourishing the body giving it the essential vitamins and nutrients it needs to keep you healthy and feeling well.

Here are my top 5 food tips to boost your mood!

  • 1. Iron

Tiredness low mood and lethargy can be linked to anaemia, a common condition caused by low blood iron levels. Even if your levels are slightly low you can still feel the negative effects. So its important to eat foods rich in iron such as meat, fish, poultry, dark green leafy vegetables and beans.

To ensure you feel the boost! Get lots of vitamin B12 in your diet from rich sources like meat, eggs and fortified cereal.

  • 2. Omega 3

Research shows the positive effects of omega 3 and mental health.

The best source is oily fish like sardines, salmon and mackerel. Seed oils also provide a good amount. Supplementing omega 3 in a capsule has been shown in research to reduce symptoms of depression.

  • 3. Folic Acid

This also has an effect on your mood, a deficiency is also linked to depression. Folic acid is found in many foods like green leafy vegetables, potatoes, fortified bread and cereals.

  • 4. Vitamin B1

Serotonin is the hormone that makes us feel good, low amounts in the body will leave you feeling depressed. We can increase production by eating B vitamin Thiamin and amino acid Tryptophan. Great sources of Thiamin are turkey, fish, milk, eggs, bananas and beans. Protein rich foods like poultry, oily fish, pulses and seeds are all rich in Tryptophan. By eating carbohydrates such as brown bread or rice alongside these foods will also improve the rate of Serotonin production. 

  • 5. Limit Alcohol

Lots of us drink alcohol in an attempt to lift our mood. However this is counterproductive as alcohol is a depressant not to mention high in empty calories. It will also dehydrate you leaving you with hangover blues and inevitable weight gain. So to keep your mood high and waist line down limit alcohol intake and keep hydrated drinking lots of water!

Got a question you’d like to ask Mark? Email your question to: mark@huntpersonaltraining.co.uk