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Advisors.to recently had the opportunity to connect with Annie Gaudreault, licensed nutritionist, women’s health coach, and sought-after speaker. The Internet offers a vast amount of information that often leads us down unwanted paths, but Annie’s experience in coaching real people with unique needs is an invaluable tool in your wellness kit.


In this guest blog, Annie relayed her top six foods to incorporate into your weekly diet to boost your mood. We’re happy to share her thoughts and suggestions below:


It’s well known that what we eat significantly influences how we feel, and the overall state of our health. “Let food be thy medicine,” said Aristotle. But did you know that some foods lift your spirits?


Here are a few to get you started and offer the nutritional boost you need:

1. Berries

Blueberries, blackberries, and the like are delicious and contain powerful antioxidants, including Vitamin C, which is critical in its role with cortisol, the hormone released when stressed.


2. Cold water fish 

All cold water fish—sardines, mackerel, wild salmon, trout, and tuna, possess high levels of Omega 3 fats, essential for the brain in alleviating anxiety and keeping us calm. Aim for 2 to 3 portions every week. Canned fish is also a perfect and convenient way to get healthy fats.


3. Legumes

Black beans, lentils, and lima beans are fantastic sources of fibre and protein and contain high magnesium levels, a wonder mineral that helps us relax. Lentils and chickpeas are excellent sources of Vitamin B9 (folate), and they regulate your mood and help with essential brain functions. Aim for 400 mcg every day.


4. Fermented foods

Some critical ‘happy hormones’ are produced in your gut, such as serotonin, dopamine, and GABA. To provide the environment to create these, we need a healthy gut, which means maintaining good bacteria. Fermented foods contain probiotics; a diverse selection is necessary to maintain optimum gut health. Great sources include kefir, yogurt, miso, and refrigerated sauerkraut. Aim for 3 to 5 servings per week.


5. Leafy green veggies

Your mother was right; eating your greens is good for you! Did you know kale is loaded with mood-moderating magnesium, and raw spinach contains bliss-enhancing nutrients? And they are excellent sources of Vitamin C and phytonutrients. You cannot go wrong by eating your greens. A portion is only ½ cup and includes chard, collard greens, arugula, cabbage, and watercress in addition to those listed above. Incorporate at least one portion of leafy greens per day.

6. Dark chocolate

Many people would choose chocolate as their ultimate vice food, and the very taste produces a near-euphoric state. Healthy dark chocolate is more than happy food—it contains protein, magnesium, potassium and flavonols, which increase energy and focus, and improve mood & memory. Choose 70% cocoa, and in this case, moderation is advised.

So grab a piece of dark chocolate with a side of greens to give your body and brain the positive fuel it needs to succeed.


Annie Gaudreault
Licenced Nutritionist, Health Coach, Speaker
VEEV Health & Wellness—The Art and Science of Aging Well


Guest Blog for Advisors.to