Weight loss: Reach health goals with top mood boosting foods – list of foods

Nutrition has an undoubted role to play in maintaining and supporting every aspect of people’s health. New and ongoing research suggests certain nutrients, individual foods and eating patterns might be linked to mood disorders and could play a supporting role in mental well-being and even weight loss.

Ian Marber, an independent nutrition therapist, shared four of the top foods proven to boost moods.



Walnuts are packed with omega-3 fats, in the form of alpha-linolenic acid.

They are a notable source of key nutrients that support a range of functions from heart health to mood.

But on a more practical level, they are versatile, portable and easy to find in shops.

Marber recommended using walnuts as a snack between meals, added to yoghurt and berries or porridge for breakfast, or broken into a salad or on top of fish or vegetables enjoyed as a main meal.

READ MORE: Diet: Expert warns against common mistake

“Low folate status has been linked to depression, with some studies suggesting nearly 30 percent of severely depressed patients have folate deficiency.

“Achieving adequate folate intakes may improve clinical outcomes in certain mental health conditions.”

Around 100g of raw spinach contains 194mcg of folate, which is a shade less than the recommended nutrient intake for an adult of 200mcg.

“Another reason to enjoy spinach is that it is very good value,” he noted.


Berries have a high content of antioxidants known as flavonoids, which can help activate brain pathways associated with better cognition.

Marber revealed that they are also full of polyphenols, which can help manage blood pressure levels and keep blood vessels healthy and flexible, promoting good circulation.

Turmeric and resveratrol – found in red wine – are examples of polyphenol that have health benefits.

“There are some 8,000 polyphenols in total, supporting our health in a variety of ways from head to toe, thanks to its powerful potent antioxidant and anti-inflammatory properties,” said Marber.

“All berries are a good source of polyphenols and so including raspberries, strawberries and blackberries in the diet is a tasty way to benefit from a variety of polyphenols.

“But you may want to favour blueberries as they contain twice as many polyphenols than the others.”

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