Can food boost energy and mood?

It's an intriguing possibility. While it's too soon to say, 'an apple a day keeps the doldrums away,' researchers are studying the links between what we eat and how we feel. There is evidence that changing your diet can help maintain a healthy metabolism and brain chemistry, ultimately affecting your energy level and possibly your mood.

Getting started

Food helps maintain energy levels in three ways: by providing sufficient calories, by delivering stimulants like caffeine and by pushing the metabolism to burn fuel more efficiently. As for mood, some studies suggest the best foods are those that stabilise blood sugar and trigger feel-good brain chemicals, such as serotonin. Keep clicking to learn which foods and drinks can help maintain a healthy energy level.

Smart carbohydrates

Carbohydrates may be the enemy of fad diets, but they're also vital for energy. They are the body's preferred source of fuel and they raise serotonin levels. The key is to avoid sweet foods, which cause blood sugar to spike and plummet, leading to fatigue and moodiness. Instead, turn to whole grains like whole wheat bread, brown rice and cereal. The body absorbs whole grains more slowly, keeping blood sugar and energy levels stable.

Cashew, almonds and hazelnuts

These nuts are not only rich in protein, but they also contain magnesium, a mineral that plays a vital role in converting sugar into energy. Research suggests magnesium deficiency can drain your energy. Magnesium is also found in whole grains, particularly bran cereals and in some types of fish, including halibut.

Brazil nuts

Add Brazil nuts to the mix for a helpful dose of selenium, which plays a key role in metabolism and may be a natural mood booster. Several studies have reported a link between low selenium and poorer moods. This mineral also occurs in smaller amounts in meats, seafood, beans and whole grains.

Lean meats

Lean pork, lean beef, skinless chicken and turkey are healthy sources of protein, including the amino acid tyrosine. Tyrosine boosts levels of dopamine and noradrenaline (also known as norepinephrine) - brain chemicals that can help you feel more alert and focused. Meats also contain vitamin B12, which some studies suggest may help depression and insomnia.

Salmon

Oily fish, such as salmon, is rich in omega-3 fatty acids. Some studies suggest this substance may protect against depression, but research is inconclusive. While the extent of the link is uncertain, omega-3 fatty acids offer a wide range of other benefits, including helping to maintain good heart health. Besides fish, sources of omega-3 include nuts and leafy, dark green vegetables.

Leafy greens

Another nutrient that studies suggest may reduce the risk of depression is folate. Like omega-3 fatty acids, folate is found in leafy green vegetables, including spinach and cos (romaine) lettuce.  Broccoli, brussels sprouts, nuts and citrus fruits are also good sources of folate.

Fibre

Fibre is an energy stabiliser. It slows digestion, providing a more steady supply of energy throughout the day. Boost your fibre intake by eating beans, whole fruits, vegetables, whole grain breads and whole grain cereals.

Water

Dehydration and fatigue go hand-in-hand. Some studies suggest even mild dehydration can slow the metabolism and sap your energy. The solution is simple - drink plenty of water or other unsweetened drinks at regular intervals.

Fresh produce

Another way to stay hydrated and energised is to eat fluid-filled foods, such as fresh fruit and vegetables. Avoid dry packaged snacks like crisps in favour of apple wedges or celery. Other hydrating foods include porridge and pasta, which swell up with water when cooked.

Coffee

Coffee may be one of the world's most popular pick-me-ups and evidence suggests it works - at least in the short-term. Caffeine steps up the body's metabolism, temporarily improving mental focus and alertness. Frequent small cups will keep you alert and focused longer than a single large dose. Beware of drinking so much coffee that you can't sleep at night. Lack of sleep is an obvious drain on your energy.

Tea

An alternative source of caffeine is, of course, tea. Research suggests that tea's combination of caffeine and the amino acid L-theanine can improve alertness, reaction time and memory. Black tea has also been shown to combat the effects of stress.

Dark chocolate

Chocoholics, you probably knew this already - a few squares of dark chocolate can boost both alertness and mood.  Caffeine is at work again, along with another stimulant called theobromine. Beware: a study has found that people who eat the most chocolate have a greater likelihood of depression.

Breakfast

For anyone hoping to boost energy and mood, missing breakfast is not an option. Studies show that people who eat breakfast every morning enjoy more energy and a better mood throughout the day. The best breakfasts deliver plenty of fibre and nutrients through whole grain carbohydrates, good fats and some type of lean protein.

Frequent meals

Another way to stabilise blood sugar, energy and mood: eat small meals and snacks every three to four hours, rather than a few large meals. Energy-sustaining snacks include peanut butter on whole grain crackers, half a turkey sandwich with salad, or whole grain cereal with milk.

Energy supplements

Energy supplements are often touted as an alternative to coffee or other stimulants. Many of these supplements actually contain caffeine or similar chemical substances. Examples include kola nut, yerba mate, green tea extract and guarana. These supplements may give you a temporary boost, but experts say the effect is probably not much different to drinking ordinary coffee.

Energy drinks & gels

Most energy drinks and gels infuse the body with simple carbohydrates - in other words, sugar, which the body can quickly convert into energy. This is a convenient way for high-intensity athletes to keep going, but the benefits for the rest of us are dubious. Energy drinks are usually high in calories and low in nutrients.

Exercise for energy

As well as altering your diet, exercise is a tried-and-tested way to boost energy and mood. Even a single 15-minute walk can be energising, and the benefits increase with more frequent physical activity. Studies indicate that regular exercise can relieve depression and trigger physiological changes that make more energy available throughout the day.

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