By Chloe Cheel, Marley Spoon Dietitian
A good mood starts with good food! Our brains need a variety of nutrients to function at their best, and what we eat can have a real impact on how we think and feel. Diets rich in omega-3 fats, wholegrain carbohydrates, antioxidants, polyphenols and essential vitamins and minerals help support brain health, maintain steady energy levels and promote the production of serotonin (AKA the happy hormone!). Focusing on these fundamentals is a great way to lift your mood naturally and feel good from the inside and out.
As Marley Spoon’s in-house Dietitian, I have worked closely with our Culinary team to create a delicious range of Good Mood Food recipes. From comforting bowls to fresh salads, each recipe is crafted to help you feel happy and energised. Let’s explore some of the key nutrients that make these meals my mood boosting favourites.
Omega-3 Fatty Acids: Brain Health
Omega-3 fatty acids are essential fats that play a key role in brain structure and function – fats actually make up 60% of the brain’s structure! They help nerve cells in the brain to communicate and support memory, focus and mood. Research suggests that omega-3s can help reduce depressive symptoms, likely due to their anti-inflammatory effects.
The best dietary sources of omega-3s include oily fish such as salmon, as well as eggs, avocado, olive oil, nuts and seeds.
You can enjoy these benefits in our Good Mood Food: Kofta-Spiced Salmon with Rice, Roast Veggies and Capsicum, which features omega-3 rich salmon, walnuts and extra virgin olive oil. We have added a generous drizzle of red pesto for a pop of colour and an extra boost of healthy fats.
Wholegrain Carbohydrates: Sustained Energy
The brain runs primarily on glucose – a sugar found in carbohydrate rich foods. It fuels the nerve cells in our brain to help keep memory sharp, mood stable and energy levels high.
Wholegrain carbohydrates such as brown rice, quinoa and freekeh release glucose slowly, providing a steady supply of energy that helps us feel alert, focused and ready to take on the day.
Try our Good Mood Food: Barramundi Biryani with Brown Rice and Almonds, featuring brown rice infused with aromatic masala, giving you long lasting energy and firing up your taste buds. I love to cook with brown rice as it adds a nutty taste and texture, making each bite more-ish and satisfying.
Antioxidants and Polyphenols: Fighting Inflammation
Antioxidants and polyphenols are naturally occurring compounds found in plant-based foods that help protect the body and brain from oxidative stress and inflammation. Diets rich in these compounds have been linked to lower rates of depression and improved cognitive function.
Fruits, vegetables, herbs, nuts and seeds are packed with antioxidants and polyphenols. I always aim for as much colour on my plate as possible, because I know it’s a simple way to support my brain and boost my mood.
Our Good Mood Food: Spicy Smoked Salmon Freekeh with Harissa Roast Veggies and Herb Dressing is packed with antioxidants from colourful vegetables like zucchini, capsicum and kale, while fragrant herbs like mint and parsley in the dressing add extra flavour and polyphenols to lift your mood.
Micronutrients: Serotonin Production
Micronutrients such as B vitamins, folate, magnesium and calcium play an important role in supporting the production of neurotransmitters (chemical messengers in the brain) such as serotonin and dopamine – these are the “feel good” hormones that help to regulate mood.
B vitamins and folate are found in dark leafy greens, legumes and wholegrains, while magnesium and calcium are abundant in nuts, seeds and dairy products.
You’ll find plenty of these micronutrients in our Good Mood Food: Crispy Masala Salmon with Fragrant Lentil Dhal. This is a show stopper for me because it combines magnesium rich almonds, folate packed spinach and lentils, and a creamy hit of calcium from the greek yoghurt.
By choosing recipes from our Good Mood Food range you can support your mood and mental wellbeing through balanced nutrition. Because when you eat well, you feel well!
Available for a limited time only, our Good Mood Food recipes will be delivering from the week commencing October 27th, 2025 to the week commencing December 15th, 2025. Explore our menu today and discover how food can help lift your mood!
