Omega 3’s benefit the brain by promoting normal brain function. They also regulate blood pressure, manage cholesterol levels and nourish the nervous system. The best omega-3 foods include wild-caught fish like salmon, mackerel, herring, sardines and eggs. Plant based sources are walnuts, chia seeds, flaxseeds, seaweed, hemp seeds, organic tofu and tempeh.
Having omega-3 rich foods alongside a little healthy fat, such as olive oil for example, can also help with omega-3 bioavailability and absorption.
In turn, studies have found that getting enough omega-3 can assist the body with protein synthesis, and protein is another important nutrient when we are talking about mood. This is because certain amino acids found in protein rich foods are also responsible for the production of neurotransmitters like dopamine which signal us to "feel good".
Alongside protein sources such as lean meats, legumes or tempeh, we also suggest incorporating a high quality protein powder. Healthy Chef Pure Native WPI is produced from biodynamic, grass-fed milk that is 99.8% lactose-free thanks to its unique processing. For a plant-based option, our Organic Pea Protein has been formulated as a gut friendly blend that won't cause bloating or digestive discomfort.
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The gut plays a crucial role in how we feel. It manufactures around 95 percent of the body's supply of serotonin, which influences our mental health and state of wellbeing. Include prebiotics and probiotic foods daily such as fermented foods, yoghurt, fresh fruits and vegetables that nourish and support the microbiome.
Alongside diet, Healthy Chef Probiotic + Prebiotic is an amazing way to boost your intake and increase your gut microbiome diversity. Featuring probiotics, low FODMAP prebotic, L-glutamine, L-taurine and magnesium citrate, this blend has a delicious kiwi-lime taste and easily dissolves into a glass of water, creating a refreshing, gut-loving drink.
We love to take Probiotic + Prebiotic alongside Healthy Chef Everyday Greens, which is a low FODMAP blend of 4 dark leafy greens with 4 strains of probiotics to promote a healthy microbiome. It also features L-glutamine, which assists with maintaining the gut lining as well.
Alcohol, processed foods and refined sugar. These can exacerbate mood swings, anxiety and depression symptoms. Stick to real, whole foods that are in their natural forms and a healthy Mediterranean style diet.If you're entertaining or still want to enjoy a refreshing drink at the end of the day, one of our favourite mocktails to make is our Collagen Margarita, which features Healthy Chef Gut Collagen - a powerhouse of marine collagen + 3 other gut-loving ingredients - with our Magnesium+ blend. Head here to check out the recipe.
While this point is not technically about food, it's a very important part of the equation when equipping your body with all that it needs to have you feeling in a good mood more often. Regular exercise helps to make you happy, lowers body fat and cholesterol, boosts your immune system, increases your energy, helps to stimulate gut function and assist motility. Studies suggest that exercise can also help improve gut microbiota.
Magnesium+ is a great supplement to take if increasing your physical exercise activity, as it not only maintains muscle health but also assists with energy production.
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