If you've had a bad day, it can be tempting to give in to junk food for a quick fix. But what we eat has a major impact on our mood and energy levels, so it's worth practising mindful eating, especially when your emotions are running high. Here’s a list of mood-boosting food that are good for both your physical and mental health, and are sure to put a smile on your face. Dark chocolate It’s true – chocolate really can make us happy. It causes the brain to release endorphins – hormones also known as the “bliss chemical” that reduce feelings of pain or stress, and can help us to relax. However, you will benefit more from eating dark chocolate than milk or plain, so choose types that contain at least 70 per cent cocoa. Ways to eat it: Add to smoothies, milkshakes, and cereal, drizzle over roasted cauliflower, or use for dipping strawberries. Eggs Eggs are packed with amino acids, vitamins D and B12, and minerals like zinc and magnesium that help reduce stress. They are also high in protein, which is released slowly, keeping you fuller for longer, and is important for keeping blood sugar levels stable, so you don’t get spikes or drops in energy. In addition, eggs are rich in choline – a nutrient that supports the nervous system and improves mood. Ways to eat them: Make an egg burrito, a quiche, fry it with spinach and tomato, eat an omelette, or (if you’re feeling fancy) make devilled eggs. If you're looking for a delicious dip but are tired of hummus, it's time you try labneh Oats Oats contain magnesium, which helps fight tiredness and stress. If you aren’t getting enough magnesium, you may feel angry or have trouble sleeping. View this post on Instagram These oats are pulling an all-nighter to make a grab-and-go protein-packed breakfast. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ INGREDIENTS ½ cup rolled old fashioned oats ½ cup milk of choice ¼ cup non-fat Greek yogurt 1 tablespoon chia seeds 1 tablespoon sweetener of choice (honey or maple syrup) 1/4 teaspoon vanilla extract Toppings of choice INSTRUCTIONS 1. Place all ingredients into a large glass container and mix until combined. 2. Cover the glass container with a lid. Place in the refrigerator for at least 2 hours or overnight. Toppings can be added the night before or immediately before serving. 3. Uncover and enjoy from the glass container the next day. Thin with a little more milk, if desired. #healthymealprep #foodvideos #overnightoats #oatmeal #healthybreakfastideas #healthymealprep A post shared by Yumna Jawad (@feelgoodfoodie) on Jan 12, 2019 at 7:01am PST Oats are a source of complex carbohydrates. Our body takes a longer time to break down complex carbohydrates as compared to refined carbohydrate such as white flour, and this helps to maintain healthy production of serotonin, also known as the “happy chemical”. Ways to eat them: Add them to baked goods and smoothies, soak them overnight for an on-the-go snack, use it as a topping, or make your own granola. Brazil nuts The cure to winter blues could be a handful of Brazil nuts. They are one of the best sources of selenium, a mineral which can help to boost your mood. View this post on Instagram Why I eat 2 brazil nuts a day? • it is SUPER HIGH in selenium. Selenium is so important for your health. It has potent anti-inflammatory, anti-viral, antioxidant and even anti-cancer activity. Also the fats of the nuts are good for brain and heart health. It will even help you to regulate your metabolism • DON'T EAT MORE THAN TWO A DAY!! OTHERWISE YOU CAN GET A SELENIUMPOISONING. NOBODY WANTS THAT • • • • #fats #nuts #fact #brazilnut #feedyourbody #feelgood #feedyourglow #eatingisfun #positive #foodie #verliefdophetleven A post shared by Eva Pluijm (@positive.foodie) on Jan 8, 2019 at 8:37am PST Studies have shown that people who lack selenium tend to be more bad-tempered and are more likely to feel restless. So, be sure to pack some of these mood-lifting nuts when you’re on the go. Ways to eat them: Use them as toppings on salads, add to your veggie stir-fry, or throw some into your hiking trail mix. Your favourite cheeses, ranked by healthfulness Berries Berries contain antioxidants – substances that protect healthy cells – which are known to boost brain function and support the nervous system. They are also packed with vitamins and, best of all, are low in sugar. This means you can snack away without worrying about your sugar intake. Ways to eat them: Use as toppings, eat with a dollop of honey or yogurt, add them to your baking, or blend them into a smoothie. All gifs via GIPHY This article was curated by Young Post . This article was curated by Young Post .