7 Nutrients guaranteed to boost your happiness

The Jolly Diet: 7 Nutrients guaranteed to boost your happiness

Angela Goh

11 Nov 2016

updated the Friday, November 11, 2016

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Magnesium
Magnesium’s role in the development of serotonin means it is a major contributor to how happy you feel throughout the day. In fact, low levels of magnesium have been linked to a higher risk of depression. For this reason it is a common fixture in homeopathic remedies for balancing mood swings. However, you don’t have to shell out a load of money for expensive magnesium supplements. Some of the best sources of magnesium are nuts! A handful of almonds and cashews gets you about 80mg of magnesium, as well as a load of much needed protein and fibre. Spinach and edamame are another great source of magnesium.
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Chromium
Though not as well known as many other entries in this list, this trace mineral actually plays a super important role in stabilising your mood. Chromium helps the body regulate insulin, which in turn regulates your brain's level of serotonin, norepinephrine, and melatonin, the chemicals your brain uses to manage emotion and mood. While a standard, well-balanced diet should easily cover the dietary needs of chromium, adding some chromium-packed broccoli or green beans to your dinner is a great way to get a little mental boost at the end of a long day.
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Calcium
The most abundant mineral in the body, we’re no strangers to the positive effects of calcium. It goes towards maintaining strong bones and healthy blood vessels, and even reduces the risk of Type 2 diabetes. However, low levels of calcium can have a negative effect, particularly in women. Studies have found that those deficient in calcium tend to suffer more intense PMS symptoms, and are more prone to PMS-related depression. Luckily, it’s quite easy to meet the recommended daily requirements for calcium, with things like collard greens, ricotta, yoghurt, milk, and kale all packed full of it.
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Iron
Iron is integral in transporting oxygen around your body, as well as supporting energy levels and strength. For this reason, having adequate levels of iron ensures that your body is in top-form, fighting off fatigue, apathy, and mood swings. Unfortunately, many of us suffer from iron anaemia, which means our body doesn’t have the iron it needs to get through the day. If you find yourself getting irritable in the afternoon, try swapping out your morning toast with a bowl of oatmeal, or add a serving of tofu to your salads. Both are great sources of iron, and easy to work into your diet to keep you happy all day long.
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Vitamin B6
Neurotransmitters, the chemical messengers in charge of getting information from your brain to the rest of your body, love vitamin B6. Deficiency in B6 can result in a decrease in the production of neurotransmitters, meaning your brain isn’t able to communicate with the rest of your body in the way it needs to. In the long-term, this can lead to a weakened immune system, reduced brain function, and even depression. Luckily, B6 is easily found in tasty things like chickpeas and salmon, giving you a great reason to snack on chips and hummus all day long!
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Vitamin B12
B12 is an essential vitamin abundant in things like red meat, eggs, cheese, and other animal byproducts. Your body needs it to help create both red blood cells and nerves, which in turn ensures that oxygen travels around your body efficiently. Unfortunately for a lot of vegetarians and vegans, a deficiency of B12 commonly results in fatigue, slowed reasoning, and even paranoia in some cases. Conversely, higher levels of the vitamin allows the body to synthesise optimal conditions for the brain to send and receive signals, which plays a large part in your mood. Essentially, the better the signal, the better your brain can react, and the better your mood! For a boost of B12, look towards things like trout, salmon, and Swiss cheese. If you want to avoid meats but still reap the benefits, fortified breakfast cereals are a great alternative.
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Vitamin D
If you're feeling consistently down in the dumps, an increase in Vitamin D may be all it takes to lift your spirits. Much like calcium, low levels of vitamin D have been associated with symptoms of depression in both men and women. Luckily, you can get most of your daily dose of vitamin D by spending some time in the sun! However, if you're stuck indoors all day staring at a screen, snacking on a hard boiled egg, some smoked salmon, or even downing a glass of milk should get your levels back up to standard.

Been feeling less inclined to smile lately? Here’s what you could be lacking.

If you’ve been feeling a little moody lately (or if those PMS symptoms are getting you down), perhaps it’s time to look at your diet. You might be lacking in a few important nutrients that could be the reason why your happiness levels are down and you feel lethargic and unmotivated. You’ve probably read that certain foods can stimulate serotonin, regulate insulin, and even stave off depression thanks to the nutrients they contain. But which ones truly help?

Head up to the gallery to find out what you should be adding to your diet to put the pep back in your step and the smile back on your face.

Angela Goh

Photos: Getty Images

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