WHEN YOU’RE FEEL­ING DOWN: MACKEREL, SARDINES AND MUSH­ROOMS

DRUM - - Health -

It’s no co­in­ci­dence that you’re more likely to feel good when you’ve spent time in the sun. Ex­po­sure to sun­light helps your body pro­duce vi­ta­min D, which is vi­tal for the pro­duc­tion of sero­tonin – a neu­ro­trans­mit­ter that helps reg­u­late your mood, ap­petite and sleep.

When you’re low on vi­ta­min D it af­fects your body’s abil­ity to sta­bilise your mood. Oily fish such as mackerel, sardines, sal­mon, trout, tuna and her­ring give you a dou­ble-whammy hap­pi­ness boost be­cause they’re not only a great source of vi­ta­min D but also rich in omega-3 fatty acids, which are vi­tal for brain func­tion.

“The spe­cific form of omega-3 that most strongly boosts mood is found most abun­dantly in cold wa­ter fish such as sal­mon, her­ring, sardines and mackerel,” says Dr Stephen Ilardi, au­thor of The De­pres­sion Cure.

Omega-3 fatty acids also help re­duce in­flam­ma­tion, which some stud­ies in­di­cate might be present to a greater ex­tent in some peo­ple with de­pres­sion.

Mush­rooms, es­pe­cially shi­itake and oys­ter va­ri­eties, are also a good source of vi­ta­min D.

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