THE INGREDIENTS

01 Duck legs

Tryptophan, an amino acid that Hobson says “promotes relaxation”, is often associated with turkey – but calorie for calorie, wild duck is a superior source.

02 Haricot beans

These mild and buttery beans are a source of magnesium, which “binds with receptors in the brain to quieten anxiety”, explains Hobson.

03 Serrano pepper

Peppers are a rich source of vitamin C, says Hobson, which may help to reduce mood-lowering inflammation.

04 Wild salmon

Cold-water fish are swimming in EPA and DHA fats, which Hobson says “help to regulate your levels of dopamine and serotonin”.

05 Chicken liver

Organ meats are an excellent source of B vitamins, says Anyia. Liver is also high in iron, which helps to combat feelings of fatigue.

06 Potatoes

Your spuds are another source of sleep-supporting magnesium, says Anyia. Its potassium also helps to lower high blood pressure.

07 Radicchio

This spicy leaf provides vitamin C and manganese, which work together to convert amino acids into calming neurotransmitters, says Anyia.

08 Egg yolk

“This tops up your vitamin D, which plays a role in mood regulation,” Anyia says. Many of us fall short of this in winter and early spring.

09 Red wine

Resveratrol, a compound found in wine, has anti-stress effects, blocking the expression of an enzyme related to mood in the brain.

10 Lamb chops

“Lamb is a reliable source of B vitamins, for a healthy brain and nervous system,” says Anyia. Indeed, a deficiency of B12 has been linked to depression.

11 Avocado

“This fruit is high in vitamin B6 and magnesium, which plays a key role in the production of serotonin,” explains Hobson.

12 Walnuts

A top plant-based source of omega-3, which “helps to improve mood”, says Anyia. These also supply manganese, which balances your blood sugar levels.

13 Anchovies

These oily fish are rich in selenium, low levels of which were linked to depressive symptoms by a study at New Zealand’s University of Otago.

14 Pork sausage

As well as amino acids, pork is a source of thiamin, which converts glucose into brain fuel. And let’s not forget that enjoyment counts for a lot, too.