Mood boosting foods and how to use them

Add these ingredients into your diet for a plate full of cheer

Text: Livvie B

Credit: Charlotte Mei

Whilst there may be somewhat of a divide as to the power that cooking has on our general happiness, many people like to wind down after a busy day with a bit of chopping, stirring, steaming and frying, creating recipes and experimenting with cooking ingredients in their kitchen. 

It’s no secret that food in general is often associated with cheer and celebration. Even the slightest whiff of freshly baked bread, an extra-chilli chilli crab or a garlicy Italian pasta is enough to cheer most of us up. But it’s not simply about inhaling a bar of chocolate when we’re feeling down. Our gut is often referred to as a second brain, thanks to increased research that points to a connection between digestion and mental health. 

The science bit is that our diet contributes to microorganisms in our digestive system, which secrete and react to serotonin and dopamine (or ‘happy hormones’). Approximately 90% of serotonin is made in the gut, so what we eat literally affects our brain function, and therefore our general mood and happiness. Whilst we all have different feel-good foods, there are a few go-to ingredients that are proven to increase serotonin. 

Here, Singaporean-based Nutritionist (ANutr) and home cook, Charlotte Mei shares some of her favourites: 

BERRIES

Aside from being brightly coloured and delicious, berries contain high doses of Vitamin C, a lack of which can lead to fatigue and low motivation. They’re also a great source of resveratrol, an antioxidant pigment that has been linked to relief from depression. 

Kickstart your day with Charlotte’s Cashew Cream Breakfast Bowl. You can make the cashew cream in advance and store it for up to three days, making it a great option for when you’re rushing to get ready for work. Charlotte tops hers with granola and frozen blueberries, but you can add extra berries (blueberries, raspberries or strawberries) depending on your mood. 

OILY FISH

Oily fish is a great source of Tryptophan, which is an amino acid that plays an important role in the production of serotonin in the body, as well as promoting healthy sleep, which is a necessity for a positive mood.

To incorporate oily fish into your diet, try Charlotte’s Mala Mackerel, which is bursting with flavour and takes just 20 minutes to prepare. 

Credit: Charlotte Mei

DARK CHOCOLATE

Dark chocolate containing 85% cocoa has the most serotonin, Whilst the effect of consuming sweet treats on serotonin levels tends to be short lived, we couldn’t share a piece on happiness-inducing foods without including chocolate in some capacity

For a light, fluffy option, we love Charlotte’s Flourless Mocha Cake, which uses almond flour as a substitute to traditional flour, and has an added kick from coffee grounds. 

About Charlotte Mei, ANutr (@thecharlottemei)

Credit: Charlotte Mei

A nutritionist by training, Charlotte Mei is a host, self-taught cook and media personality on a mission: To get people back into the kitchen and interested in what they eat. Through her content channel TheCharlotteMei, she aims to help people build a healthy relationship with food.  She shares delicious yet approachable recipes, showcases exciting city food tours, and regales nuggets of useful information for eating better and living more eco-consciously to invoke positive lifestyle change. 

To check out more of Charlotte’s recipes, head to thecharlottemei.com or follow her on Instagram. 

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