Berries keep your brain active, nuts make you calm, and zucchini is a warrior against anxiety – fresh fruit, vegies and nuts contain myriad health benefits. Here’s what you need to know, with a few recipes to whet the appetite as you kick start your healthy spring, too.

1. Leafy greens

Kale, spinach, silverbeet and other dark greens are some of the ultimate mood boosters. They’re full of magnesium which promotes serotonin, as well as Vitamin K, Vitamin C, beta carotene, folate and fibre – all of which are important to include in a healthy diet. 

Get your happy hit of magnesium with this brown rice, chicken and kale risotto.

2. Zucchini

Versatile zucchini is another anti-inflammatory vegetable to help lift your mood. It’s rich in anxiety-fighting magnesium, as well as other beneficial nutrients like vitamin B6, vitamin C, folate and fibre.
Start your day the right way with these zucchini fritters and herby yoghurt. 

3. Broccoli

Gran was right, we should be eating our broccoli – it is rich in mineral chromium to help metabolise carbohydrates, proteins and fats, and boosts the happy hormones, serotonin and melatonin. Plus, broccoli is packed with a number of cancer and disease-fighting compounds: beta carotene, iron, folate, vitamin C and potassium. 

Perfect all year ‘round, this chilled broccoli and sunflower soup is full of goodness. 

4. Sweet potato

Vibrant sweet potato contains niacin, another mood booster that energises and invigorates. Sweet potato also contains beta carotene, thought to minimise stress, depression, anxiety and the risk of heart disease, and is packed with vitamin B6 for brain development, and keeping our immune and nervous systems healthy. 

Whether for dinner or as leftovers the next day, this sweet potato quiche will give you a pep in your step. 

5. Bananas

Bananas are full of energising natural sugars and fibre, which join forces to create a slow release of energy meaning a more balanced high and no sugar crash, plus a reduced risk of heart disease and diabetes. Bananas also contain the amino acid tryptophan, which helps to create niacin, melatonin, and serotonin, resulting in restful sleep and a great mood. 

Go plant-based and try this tropical twist on the classic banana bread. 

6. Berries

Juicy berries are bursting with antioxidants. Blueberries in particular contain a high content of flavonoids, which help to promote brain function. Blueberries, raspberries and strawberries are all high in stress-reducing vitamin C – so bring on the berries when you’re feeling frantic. 

Start the weekend with some good mood food and beeline for these healthier blueberry buckwheat pancakes. 

7. Apples

The humble apple, it turns out, is just as nutrient-rich as it’s fancier cousins. Packed with the antioxidant quercetin, apples can promote the production of serotonin and help to protect against cancer and heart disease. Don’t forget to eat the skin, too, as that’s where a whole heap of fibre and valuable nutrients lie. 

This green salad proves just how versatile sweet apples can be. 

8. Nuts

Containing the mood boosting amino acid tryptophan, nuts are linked to increased cognitive function, with studies showing that men who eat nuts are less likely to be anxious. But not all nuts are created equal – opt for selenium-rich Brazil nuts, omega-3-loaded walnuts and vitamin E-packed almonds. 

Stay fuller for longer and enjoy creamy Brazil nuts in this healthy gluten-free bar. 

This article is brought to you by The Good Mood Food.