If you’ve been feeling a bit blue and looking to regain that pep in your step, then it may be worthwhile paying a visit to your local grocery store. Foods rich in vitamins, minerals, and essential fatty acids not only work wonders to improve your physical well being, they also have the potential to increase happiness and lessen symptoms of depression and anxiety.


But How Is It That Foods Can Improve Our Moods?

The answer is by promoting a healthy brain and stimulating cognitive function.


Certain nutrients have a profound impact on maintaining normal brain function, keeping us happy and healthy. Thanks to science, researchers have actually been able to pinpoint nine nutrients that can boost our mood and combat depression: calcium, folate, chromium, iron, magnesium, omega-3 fatty acids, vitamin B6, vitamin B12, vitamin D, and zinc.


Eating foods high in these nutrients on a regular basis will not only promote feelings of happiness in the short-term, they can also enhance mood in the long term, providing a permanent pick-me-up. 


Sardines may not immediately strike you as a happy food, but these little guys are sky high in mood boosting omega-3 fatty acids and Vitamin B12, and loaded with minerals such as calcium, iron, magnesium, potassium and zinc. They can also make your wallet happy because they’re an inexpensive meal to bring to the table. They have less mercury than tuna!


But What If You’re Not A Sardine Fan?

Swap out your oil for flaxseed, chia, or extra virgin olive oil, which are also high in Omega 3 and will give you similar benefits.


To boost your beauty naturally and improve your mood, serve up this dish immediately.


Smashed Sardines With Avocado On Your Favourite Bread


Serves 1

  • 1/2 avocado, peeled and pitted
  • 1 tbsp freshly-squeezed lime juice
  • 1 tsp chopped red chilli (optional)
  • Pinch sea salt
  • Freshly cracked black pepper
  • 2 slices gluten-free bread
  • Small handful of rocket (arugula) leaves
  • 120 g tinned sardines, smashed
  • Extra virgin olive oil, for drizzling



Place the avocado, lime, chilli, salt and pepper in a bowl and mash together with a fork.
Toast one or two slices of your favourite toasted bread.


Spread the avocado mixture over the bread and top with rocket and smashed sardines.
Drizzle with extra virgin olive oil and serve.



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