Eating 5-a-day may have an improvement on more than just your physical health. A balanced diet can be predictive of a more positive mental outlook.

A high intake of fruits and vegetables could make you more optimistic, especially subgroups of berries, citrus fruits, salad, tomatoes and green leafy vegetables. Including specific food groups into your 5-a-day could be the key to unlocking a more positive mental attitude.

Recipe Box service, HelloFresh, shares five top mood-boosting fruits and vegetables predictive of improving optimism and happiness for International Happiness Day.

Include mood-improving foods into a well-balanced diet with easy to follow recipes that get the best from fruits and vegetables, incorporating your five-a-day in a flavourful way.

Top 5 mood-boosting fruit and vegetable subgroups

Berries 

It is hypothesised that berries are a key subgroup of fruits that may help improve your mood. You can start the day with this injection of positivity by including them in your first meal of the day. This can be done in the simplest ways, like the HelloFresh Berry Yoghurt Bowl, an effortless breakfast recipe with berries at the forefront.

Citrus Fruits

Another key subgroup that studies suggest may positively affect happiness levels is citrus fruits. Jam-packed with vitamin C citrus fruits provide a zesty flavour that could also uplift your mood. Recipes like the HelloFresh Zesty Citrus Chicken and Ginger Stir Fry, or Cod in a Lemon and Chive Butter help get the best of the acidic flavours, complementing them with spices and herbs that create a delicious meal the whole family can enjoy.

Tomatoes

A versatile fruit, the tomato can be easily included in your daily balanced diet in several ways. Whether via a sauce like the HelloFresh King Prawn and Tomato Sauce Fresh Tagliatelle or in the form of cherry tomatoes such as the Cheesy Tomato, Chorizo and Mozzarella Orzo Risotto, these delicious tomato dishes are bound to increase the size of the smile on your face.

Salad

Salads are the ideal way to get more fruit and vegetables into your diet, ensuring you can achieve a healthy, balanced diet that may help improve your optimism and increase your happiness levels. 

Specifically, green salad has been linked to changes in mental health. An excellent way to incorporate these into meals is with recipes like the HelloFresh Goat’s Cheese and Fig Salad – the perfect accompaniment to any meal. Or, even make the salad the main with the Waldorf Style Salad with Chicken and Bacon.

Leafy vegetables

Leafy, green vegetables are bursting with vitamins, minerals and fibre that contributes hugely to the healthy, balanced diet that is so importantly linked with theorised improvement on mental well-being.

Incorporate leafy greens like spinach with the HelloFresh Spinach and Ricotta Lasagne, or even the Paneer and Spinach Chicken Curry, for an extra bit of spice.

Food experts at HelloFresh said: ‘Fruits and vegetables have been linked to mental well-being in several studies and might be an investment into improved happiness. A healthy, balanced diet incorporates your five-a-day and ensures that your mind and body can benefit from nutritious foods and ingredients.’ 

‘Aside from this, including all the foods that make you happy, too, will help achieve a balanced diet and keep your positivity levels up. Balance is key, whether this is a bit of chocolate, cheese, or your favourite dessert.