A small square of dark chocolate causes the brain to release endorphins and boost serotonin levels. In a study done at the Nestlé Research Center in Switzerland, 30 people were given 40 g of dark chocolate, over 14 days. The results showed that chocolate eaters produced less stress hormones and their anxiety levels decreased. Experts believe it could be due to the antioxidants in chocolate.

Eating oily, fatty fish (salmon, tuna, sardines, rainbow trout) and mussels will give you omega-3 – a key mood-boosting nutrient and one our bodies don’t produce. Omega-3 alters brain chemicals linked with mood – specifically dopamine and serotonin. Low levels of serotonin are linked with depression, aggression and suicidal tendencies, while dopamine is a “reward” chemical that the brain releases in response to pleasurable experiences, such as eating or having sex.

Noshing on protein can raise levels of mood-boosting neurotransmitters like dopamine and norepinephrine in your brain. Yoghurt is rich in vitamin B12 too, and the risk of depression will be three times lower, say Finnish researchers.

Munching on walnuts or adding walnut oil to salad dressings could help the body handle stress better, say researchers from Penn State University in the US. In the study, those who ate roughly nine whole nuts or a teaspoon of oil a day, had lower blood pressure responses to stressful situations. This is most likely due to alphalinolenic acid, a plant-derived omega-3 fat, also found in flaxseeds, canola oil and some green vegetables.

Oats are an effective mood booster because of their low glycaemic index (GI) – they slowly release energy into the bloodstream, which keeps blood sugar and mood stable (as opposed to providing a rush that dips quickly, leaving you feeling more irritable). Oats also contain the mood-boosting mineral selenium.

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