Eat yourself happy: Mood-boosting ingredients to add to dinner

Everybody needs a pick-me-up in the long dark days of January, but did you know a healthy remedy for your low mood or seasonal energy dip might already be in your fridge or cupboard?

Here are a few of the easiest ways to eat yourself happy: Oily fish Packed with omega 3 fatty acids, proven to increase production of the depression-fighting brain chemical serotonin, oily fish such as sardines, tuna and salmon should be appearing on your menu at least twice a week. TRY: Spanish-style Sardines   Spinach B Vitamins are crucial in helping the body to produce serotonin. Leafy greens are a great source of B vitamins so add a few handfuls of spinach to your juice or sandwich or grate some raw broccoli over your salad. TRY: Homemade Spinach Wraps    Cantaloupe melon Swap your 11am snack for a refreshing slice of cantaloupe melon. Cantaloupe contains Vitamin A, which improves thyroid function in women, and could even boost your sex drive (it's that easy). TRY: Basil, Mint & Blueberry Salad    Turkey Turkey contains significant levels of the amino acid tryptophan, which the body uses make niacin, a B vitamin that is vital for good digestion, skin and nerve health. TRY: Korean Style Meatballs   Saffron A study into the mood-boosting benefits of saffron in women with PMS showed a significant improvement in mood swings and depression. Fifty women were given two (15 mg) saffron capsules or placebo capsules daily over two months. Three quarters of the group who were given the saffron reported their symptoms reduced by more than 50%. TRY: Brazilian Saffron Rice