As we power through a dreary February and look forward to sunnier days, it's more important than ever to take care of both our physical and mental health. Of course, we know that eating healthily helps to keep our bodies healthy, but did you know that some foods also boost our moods?

Here are our top six mood-boosting foods (and drinks!)

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Not only does coffee help is to feel awake in the morning and boost our energy levels, but studies have indicated that caffeine also acts as a mild antidepressant as it boosts production of both dopamine and serotonin, and stimulates the central nervous system.

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Refined carbohydrates such as white bread and white pasta can make you feel sluggish and tired. This is because they prompt blood sugar levels to rise which is quickly followed by a severe drop in insulin levels. Quinoa is an excellent substitute as it is a complex carbohydrate that keeps your energy levels steady throughout the day. Furthermore, it contains a plant flavonoin called quercetin which has been found to have mood-boosting effects.

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Walnuts are a rich source of plant-based omega-3 fatty acids, which several studies have found to support brain function, boost production of serotonin, and help to reduce symptoms of depression. 

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If you're feeling stressed or anxious, try snacking on some dark chocolate. Research has suggested that dark chocolate helps to reduce levels of cortisol, which is the stress hormone whilst stimulating the brain's happiness and wellbeing centre.

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Studies have found that including apples in your daily fruit and veg intake can leave you feeling happier, more energised, and more calm. 

Not only does spinach have a range of physical health benefits, but it also contains folic acid and magnesium which help to boost the mood and reduce feelings of depression and anxiety. Try it in smoothie and salads and enjoy its mood-boosting benefits.

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Eating well and exercising are excellent ways to keep your mind and body healthy throughout winter and the pandemic.