It’s not humanly possible to be chipper and positive 100% of the time – we’re all prone to bouts of the blues. But studies show that your mood and general emotional health is another thing largely influenced by your diet. If you find yourself regularly navigating the murky waters of stress and anxiety, then don’t worry…consider the SMILES TRIAL … a recent step in the field of nutritional psychiatry research.

This is definitely food for thought. Growing research shows making even minor changes in what you eat can significantly boost mood and improve symptoms of anxiety and depression. In a recent clinical study, SMILES researchers split nearly 70 people into two groups. All of them had been diagnosed with varying degrees of depression, and all had poor diets.

 The first group had no form of therapy but switched to a healthy, Mediterranean-style diet rich in vegetables and fruits, olive oil, eggs, low-fat dairy, fish, seeds and nuts. The second group met regularly with a support group but continued to eat sweets, processed deli meats and salty snacks.

 Three months into the trial, the healthy eaters showed less symptoms of depression than the second group. Better still… more than a third of the healthy eaters no longer even met the criteria for being depressed.

 So here are 6 foods that have all been shown to support your mental health, improve mood, help relieve anxiety, ease stress and even help fight the signs of depression. If you evaluate your diet, you may find that these foods could make a huge difference in your life, based on their excellent nutritional value.

 Oily Fish – off the scales!

Regularly eating oily fish like tuna, salmon, mackerel and herring can help ease anxiety. Experts say it's because of the high omega-3 fatty acid content. Omega-3 is a key mood-boosting nutrient, which your body cannot produce. Omega-3s seem to positively affect dopamine and serotonin, brain chemicals specifically linked with mood. In one random controlled study, medical students who took omega-3 supplements before an exam reduced their anxiety symptoms by as much as 20 percent.

Chocolate – not just an indulgence

Science backs up what you’ve always hoped!  Chocolate really can make you happy. In a study done at the Nestlé Research Centre in Switzerland, researchers found that eating 40 grams of dark chocolate every day for two weeks reduces the levels of stress hormones like cortisol. They suspect it could be due to the antioxidants in dark chocolate. But just be careful of the calories, otherwise you may end up becoming depressed about extra kilos where they don’t belong. Moderation is the key.

Oysters – more than an aphrodisiac

Oysters have a kinky reputation as being a mood booster in the bedroom, but its benefits go way beyond that.  Oysters are high in zinc, containing 1500% of the daily requirements of this essential mineral in a single serving! Zinc is an important nutrient that can help ease anxiety and improve sleep quality, which can help you stay balanced and on a steady emotional keel. They also contain high levels of Omega-3s and are a good source of protein. But if you just can’t bring yourself to snarf down the slippery little suckers, then you can also get a good zinc fix with eggs, liver, beef or cashews.

 Spinach and other greens

Magnesium is another mineral that can help reduce anxiety, and unfortunately many people neglect this important element in their daily diet. Dark leafy green vegetables like spinach and Swiss chard contain loads of magnesium, as do avocados, soy beans and lentils. Getting an adequate amount of magnesium can also boost brain health.

Green Tea – there’s nothing like a cuppa

A Japanese study published in the American Journal of Clinical Nutrition found that drinking two to three cups of green tea a day was linked to reduced depression symptoms in elderly people. They’ve put this down to the number of mood-boosting nutrients, including L-theanine, an amino acid that helps fight anxiety. Green tea also contains a small among of caffeine, just enough for a pick-me-up when you're feeling down, but not enough to have you bouncing off the walls.

Blueberries – brain-boosting flavonoids

Antioxidants are anti-inflammatories that fight free radicals which invade your body and attack healthy cells. Blueberries are teaming with antioxidants called flavonoids which are known to help regulate mood, improve memory and combat brain ageing. Some experts say they may do even more, like help stabilise blood pressure. A non-clinical study suggest that the anti-inflammatory chemicals in blueberries may even be helpful in treating PTSD and other serious mental health problems.

Bee pollen

Is a complete food that contains all of the elements we’ve talked about. So if you feel it’s just going to be too hard to adjust your diet to include every one of those important foods, then add Power Pollen to your daily regimen. Not only will you be covering many of your nutritional bases, but you’ll be supporting a happier, less-stressed, healthier version of you.