Wild Salmon
Salmon is a powerful mood-boosting food, not only because it contains vitamin B12 – essential for the nervous system – but also because it’s rich in protein, which provides energy. Other good sources of vitamin B12 are fortified wholegrain breakfast cereals, eggs and shellfish.

Walnuts
Foods containing high levels of omega-3 fatty acids help with mental performance and have been shown to be beneficial for alleviating depression. While oily fish (salmon, mackerel and sardines) are the most well-known sources of omega-3, it is also found in walnuts and flaxseeds.

Eggs
Skip the eggwhite omelettes! The vitamin D-rich yolk increases the amount of serotonin in the body, which is a neurotransmitter that regulates mood. A lack of vitamin D is also linked to other health concerns − including osteoporosis, heart disease, cancer, diabetes and depression.

Oranges
Vitamin C can be found in oranges and is a key ingredient for boosting the brain chemical norepinephrine, which assists with the body’s reaction time in stressful situations. Vitamin C deficiency also inhibits the body’s ability to absorb iron, which can result in fatigue. Plus, oranges and other citrus fruits are also rich in folate – another mood-improving vitamin.

Bananas
They may not be the cheapest fruit around at the moment, but magnesium-rich bananas are the perfect antidote to　feeling down. Stress and magnesium deficiency are closely linked, so it pays
to up your intake.

Lentils
Low levels of folate are a common feature among people suffering from depression, so fight the blues with folate-rich foods like lentils that boost serotonin levels. Protein-rich lentils are also high in iron, which helps reduce fatigue.

Oats
Oats are one of nature’s superfoods, thanks to their ability to slow down the body’s absorption of sugar − meaning less sugar highs and crashing lows. Oats also contain the mineral selenium, which helps boost your mood by regulating the function of the thyroid gland. Starting your day with a bowl of low-GI oats will also provide you with lots of soluble fibre, meaning you’ll feel fuller for much longer.

Chilli
Capsaicin − the active component that makes chillies hot − stimulates the mouth’s tiny nerve endings, causing a burning sensation. In response, the brain quickly releases endorphins – the body’s natural painkillers.

Turkey
It’s not just holiday cheer that has you feeling jolly after a big Christmas turkey lunch − this white meat contains an amino acid called tyrosine that lifts energy levels. Eating turkey also boosts brain chemical dopamine, which influences cognition.

Dark chocolate
We love an excuse to indulge in chocolate! A couple of squares of dark chocolate contain flavonoids – compounds that trigger the release of endorphins and boost serotonin levels. This may explain why a lot of women crave chocolate when they’re suffering from PMS.