6 PLANT-BASED FOODS TO BOOST MOOD, ENERGY AND BRAINPOWER
1. Boost your mood with dark chocolate
A small serving of dark chocolate as a midwinter treat may be actively good for you. This is because it contains flavanols, antioxidant plant-based compounds thought to help heart health, and possibly even prevent cancer, in high enough doses. Plus, ‘most dark chocolate is vegan as they don’t put any milk or cream in it,’ says Vickers. (However, the best way to be absolutely sure that a dark chocolate product is vegan is by only buying those clearly labelled as such, as some dark chocolate products do include milk-based ingredients, which may not always be obvious from scanning the ingredients list.)
‘Dark chocolate promotes the release of feel-good chemicals like serotonin and endorphins that create pleasurable feelings, and positively enhance mood,’ says Dr Pulde. To reap the benefits, choose a high-cocoa content, ideally 80%-plus. It might taste bitter at first but your taste buds will adapt. Don’t go mad though: stick to one or two squares daily to avoid high fat intake.
2. Boost your mood with Kale
‘A 2018 study looked at so-called antidepressant food scores (AFS), based on how foods might help with mood. Dark-green leafy vegetables such as spinach and kale came out with a higher AFS,’ says Vickers. ‘These vegetables tend to have a higher range of vitamins and minerals, including things like folate.’ Indeed, a lack of this nutrient has been linked in studies to depressive symptoms. Other foods with high AFS scores included cruciferous vegetables like cabbage, cauliflower, broccoli, and watercress.
‘Kale is high in antioxidants and phytochemicals that reduce inflammation in the brain, a possible contributor to feelings of anxiety and depression,’ adds Dr Pulde.” Whatever veg you choose, cook in a way that retains maximum nutrients, advises Vickers – avoid boiling, which leaches vital vitamins into the water. ‘Use kale and spinach in stews and curries, so you keep all the goodness in the sauce, or steam them. You can also chop kale up and put it in mashed potato with spring onions.’
Also try: Tofu is a source of tryptophan, an amino acid that helps the body produce serotonin.
3. Boost your energy with oats
Low-GI oats are complex carbohydrates and an excellent form of slow-release energy. ‘Oats keep your blood glucose steady throughout the morning, rather than giving that sugar hit and subsequent crash,’ says Vickers. ‘This doesn’t just affect your energy, it affects your mood and brainpower. Oats also contain fibre, good for your digestion and heart. The type of soluble fibre found in oats, beta-glucan, is shown in studies to lower cholesterol. They’re also higher in protein than other grains, helping you to stay fuller for longer.’
Choose chunkier whole oats over finer milled varieties for the healthiest wholefood hit, says Vickers. However, convenient microwavable sachets are OK, too. ‘It’s still a big step up from sugary cereal,’ he says. Make with water or your preferred choice of plant-based milk, such as oat, soy or almond.
Try this: Experiment with toppings to add flavour and extra health benefits. Try chia seeds, chopped nuts and berries.