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Ten foods that improve your mood and boost your brainpower

MOST Australians are not eating anywhere near the recommended serve of fruit and vegetables a day.

The head of Nutrition Australia, Lucinda Hancock, said almost 95 per cent of Australians do not follow guidelines of two serves of fruit and five serves of vegetables a day.
MOST Australians are not eating anywhere near the recommended serve of fruit and vegetables a day.

The head of Nutrition Australia, Lucinda Hancock, said almost 95 per cent of Australians do not follow guidelines of two serves of fruit and five serves of vegetables a day.
“Foods that are rich in Omega 3 fatty acids such as spinach and broccoli are very good for brain function while berries are backed with mood-boosting antioxidants and folate. Vitamin D and B6 have also been shown to affect mood through their involvement in the production of serotonin, the feel-good hormone.”

National Nutrition Week this week aims to highlight the range of mental health benefits to be found in diet.

TOP 10 FEEL GOOD FOODS

1. Spinach — One of the best vegetable sources of Omega 3 fatty acids. Also a great source of antioxidants, B vitamins and folate.

2. Carrots — A rich source of beta carotene which supports mood and mental wellbeing. Cantaloupe, sweet potato and red capsicums also high in beta carotene.
3. Broccoli — Good source of Omega 3 fatty acids, antioxidants, vitamins and minerals such as chromium which helps the body and brain work productively.

4. Chickpeas — Packed with B6 which supports mood and energy production. One serve (half a cup) of canned chickpeas contains about 40 per cent of the recommended daily dose of B6.

5. Mushrooms — A great plant source of vitamin D which helps lift mood.

6. Berries — All berries are packed with mood-boosting vitamins and minerals, especially antioxidants and folate.

7. Banana — The best fruit source of Vitamin B6.

Avocado can make you happier.

8. Avocado — Contain tryptophan which forms the feel-good hormone serotonin and low levels of tryptophan in the brain have been linked with depressive symptoms.

9. Tomato — One of the richest sources of the antioxidant lycopene.

10. Apricots — High in betacarotene and B vitamins that improve mood.