Chia Up... High Mood Food To Beat The Blues

The connection between what we eat and how we feel goes deeper than most of us realise. Our mood and food are more closely intertwined than we think. Whether it's the afternoon slump after a carb-heavy lunch or the boost you feel after a nutrient-packed smoothie, food has a direct impact on our emotions and well-being.

In this blog, we’ll explore the science behind this relationship. We'll delve into the theory of how food affects mood, shine a light on some mood-enhancing foods, and wrap up with nutritionist-approved recipes you can try at home this winter to lift your spirits.

Does Food Affect Mood?

Absolutely. The food you consume can influence your mood in a variety of ways. Research suggests that certain nutrients and food types can impact brain function, mood regulation, and even emotional well-being. Up next, we’ll take a deeper dive into the scientific links between your diet and how you feel, backed by expert insights.

How Can Food Affect Your Mood?

The relationship between food and mood is complex, but there are a few key factors that stand out. From nutrient deficiencies to blood sugar regulation, the food we eat can either nourish our mental health or leave us feeling depleted. In the sections below, we’ll explore some of the most common ways food can affect your mood.

Nutrient Deficiencies & Mental Health

Nutrient deficiencies, especially of vitamins and minerals like B vitamins, magnesium, and Omega-3 fatty acids, are closely linked to mental health. Lacking these essential nutrients can lead to feelings of fatigue, irritability, and even anxiety or depression. Ensuring a balanced diet can help support emotional well-being and reduce the risk of mental health issues.

Blood Sugar Levels & Mood

Blood sugar levels play a significant role in regulating mood. Sudden spikes and crashes caused by high-sugar, refined foods can leave you feeling tired, irritable, or anxious. Balancing your meals with whole grains, proteins, and healthy fats can help maintain stable energy levels and a more consistent mood throughout the day.

The Gut-Brain Axis

The gut and brain are in constant communication through what's known as the gut-brain axis. A healthy gut supports the production of serotonin, a key neurotransmitter that regulates mood, sleep, and appetite. Probiotic-rich foods and those high in fibre can help nurture a healthy gut, positively affecting your mental health.

Hydration

Hydration is another factor often overlooked. Dehydration can lead to fatigue, difficulty concentrating, and mood fluctuations. Even mild dehydration can make you feel sluggish and irritable, so staying hydrated is key to keeping both your brain and mood in check.

Our Top 4 Mood-Enhancing Foods to Add To Your Diet

Now that we’ve covered the theory, let’s turn to the practical side. Below, we’ll take a closer look at four foods that are often celebrated for their mood-boosting properties. While we’ll take a sceptical approach to avoid overpromising, the potential benefits of these foods are well worth considering.

1. Chia Seeds

Known for being a powerhouse of nutrients, chia seeds are a fantastic source of Omega-3 fatty acids, which are crucial for brain health and mood regulation. Their high magnesium content also makes them a great option for reducing stress and promoting restful sleep.

• Rich in Omega-3 fatty acids for brain health

• High in magnesium, which helps reduce stress and anxiety

• Supports better sleep quality

• Promotes stable energy levels due to high fibre content

Want an easy way to enjoy chia seeds? Try our Mango Chia Bowl, packed with fibre and nutrients for a delicious mood-boosting treat.

2. Beetroot

Beetroot isn’t just great for heart health; it’s also loaded with nitrates, which increase blood flow to the brain, potentially improving cognitive function and mood. The antioxidants in beetroot help fight inflammation, which is linked to mood disorders like depression.

• High in nitrates to boost blood flow and brain function

• Rich in antioxidants to reduce inflammation and support mental health

• Supports detoxification processes that enhance energy and mood

Looking to add more beetroot to your routine? You can easily pair it with products from PRESS meal plans to keep your gut and mood in balance.

3. Pistachios

Pistachios are more than just a tasty snack. They’re packed with B vitamins, which help the body manage stress, and are a good source of protein and healthy fats that can keep you fuller for longer—leading to more stable blood sugar levels and mood regulation.

• High in B vitamins, supporting stress management

• Rich in healthy fats to stabilise blood sugar and mood

• Protein content helps maintain energy and focus throughout the day

Looking for a balanced meal? Add pistachios to your diet with one of PRESS' meal plans for nutritious, stress-busting ingredients.

4. Greek Yoghurt

Greek yoghurt is a great source of probiotics, which support gut health and, in turn, mood regulation. It’s also high in protein and calcium, both of which play a role in stabilising energy levels and reducing anxiety.

• Rich in probiotics for gut-brain axis support

• High in calcium and protein for energy and stress reduction

• Promotes the production of serotonin, the mood-boosting hormone

Looking to incorporate more Greek yoghurt? You can easily pair it with products from PRESS meal plans to keep your gut and mood in balance.

To wrap things up, let’s move from theory to action. Below are some delicious recipes that incorporate these mood-boosting foods, designed to help you kick-start the new year feeling bright and energised.

Lily Soutter’s Mood-Boosting Recipes to Fight The Winter Blues:

London-based nutritionist Lily Soutter has crafted three brilliant recipes that not only taste great but also incorporate these mood-enhancing foods. Lily reminds us that while quick-fix diets can be tempting during the winter months, a more balanced approach to eating can keep us feeling both healthy and happy.

Here are three colourful recipes that are simple, delicious, and packed with nutrients to help brighten up your winter days:

• 5 Minute Chia Jam

• Beetroot & Chia Soup

• Greek Yoghurt & Pistachio Parfait

Lily comments - “Whilst many can feel tired and sluggish and tempted to embark on quick-fix diets, this approach is unsustainable for long-term health and quite frankly takes a lot of pleasure out of our day! Food is there for enjoyment as much as it is needed for nourishment. It’s totally possible to trim down whilst brightening up your January with a diet proven to boost mood.”

Shake up your store cupboard for 2025 with these 3 colourful and delicious recipes, including a 5 Minute Chia Jam, a quick and easy way to start your day the right way, plus Beetroot & Chia Soup – perfectly timed for National Soup Month.

 

  

METHOD:

 

HEALTH BENEFITS:

This antioxidant-packed low-sugar jam alternative comes with a good dose of fibre, protein and healthy fats, the perfect combination to balance blood sugar and keep hunger at bay. Research suggests that those who consume breakfast and focus on a blood sugar balancing option tend to have more of a balanced diet, are less likely to be overweight, lose weight more successfully if overweight and have better mental performance, concentration and most importantly mood.

METHOD:

 

HEALTH BENEFITS:

Tuna and chia seeds are both rich sources healthy omega 3 fats. 60% of the brain is made up of fat, similar to those found in omega 3’s. Research suggests that omega 3 fats may reduce symptoms in patients with depression.

Tuna is also a source of tryptophan, which is part of a protein molecule and is the precursor to our happy hormone serotonin. By combining tryptophan with carbohydrates such as sweet potato, you can boost absorption and utilisation drastically.

 

Heat the oil in a large pan and fry onion and garlic. Add chopped beetroot and juices along with the stock. Simmer for 5-7 minutes.

Take the pan off the heat, stir in chia seeds and beetroot powder. Let the soup cool slightly then blend soup until smooth with a hand-held blender.

Return to heat and warm through.

Combine Greek yoghurt and horseradish in a bowl. Dish the soup into a bowl and swirl in a spoonful of sauce and garnish with dill.