It's an age old-saying, but when it comes to diet, it really is a case of you are what you eat.
While many of our eating choices are influenced by how we feel, research shows food really can change brain chemistry and physiology and, in turn, mood and performance.
If you eat a diet of mainly junk or processed food, don't be surprised if you feel low or even worse.
And while food won't cure depression, a healthy diet will ease your symptoms so it's vital to keep eating, even if your appetite has gone.
Bowl of breakfast of oats, brazilian nuts, chiaseeds and pear help boost your mood. PICTURE: Instagram READ:23 zero-calorie foods
Making changes to your diet could dramatically reduce mood swings, food cravings, irritability and tiredness and boost your memory and concentration.
Low intakes of minerals such as iron, selenium, magnesium and vitamins such B12 and folate may also lead to tiredness and fatigue or bouts of insomnia which will all exacerbate the feeling of low mood and depression.
The best foods to boost your mood.
1. Dark chocolate, has been shown to boost mood.
2. Salmon: omega 3 may help with symptoms of depression.
3. Oats: slow release sugars useful to help maintain blood sugar levels which can effect mood.
4. Eggs: great source of B12 a deficiency of which has been linked to low mood and depression.
5. Brazil nuts: poor selenium take linked to low mood.
6. Pumpkin seeds: rich in magnesium, low intakes linked to low mood and depression.
7. Barley: another complex carb that helps to deliver tryptophan to the brain which is used to make the feel good hormone serotonin.
8. Lean red meat: keep iron stores up to fight of tiredness and fatigue which can cause low mood.
9. Asparagus: one of the richest plant sources of tryptophan.
10. Mussels: one of the highest sources of B12 as well as iron.
Lean meat, a particularly good source of iron, zinc and B12, not to mention protein. PICTURE: Instagram READ:Avo-only restaurant
Foods to avoid.
1. Those high in refined carbohydrates, such as sugar and wheat-based products,
2. Alcohol, non dark chocolate, dairy foods
3. Caffeine can make you feel anxious, especially those turbo charged with high amounts of sugar, as with some of the more potent energy drinks