10 Healthy Foods That Lift Your Mood

Feeling down? Food might be on your mind to pick you up. Study shows a link between what you eat and your mental health. Some foods can improve brain health and fight mood disorders. While food may not be a cure for low spirits, adding these 10 foods to your meals can make you feel better.

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Key Takeaways:

• Incorporating mood-boosting foods into your diet may improve brain health and certain types of mood disorders.
• Fatty fish like salmon and albacore tuna are rich in omega-3 fatty acids, which have been linked to lower levels of depression. Aim for at least 250-500 mg of combined EPA and DHA per day.
• Dark chocolate with at least 70% cocoa content contains mood-boosting compounds and flavonoids that can increase blood flow to the brain.
• Fermented foods like kimchi, yogurt, kefir, kombucha, and sauerkraut support gut health, which is linked to mood regulation.
• Bananas are high in vitamin B6 and provide prebiotic fiber that helps feed healthy gut bacteria associated with lower rates of mood disorders.
• Oats, berries, nuts, and seeds are rich in fiber and nutrients that stabilize blood sugar levels and support good mood.
• Coffee contains compounds like caffeine and chlorogenic acid that may boost mood.
• Beans and lentils are high in fiber, plant-based protein, and other nutrients that support good mood.

If you want to lift your mood, what you eat matters a lot. By eating these 10 foods, you work on your mental health. A mix of good foods is vital for your happiness and health. So, let the right foods cheer you up and lead a better life.¹Omega-3 fatty acids found in fatty fish help with depression. Eating them may reduce how sad you feel. Most adults should have 250–500 mg of EPA and DHA each day. Dark chocolate has caffeine and theobromine compounds. It boosts your mood. It also has flavonoids that help blood flow in the brain. This supports mood. The gut makes most of the body’s serotonin. This helps control mood. Probiotics in fermented foods aid gut health. They include kimchi, yogurt, kefir, kombucha, and sauerkraut. Vitamin B6 in bananas helps make dopamine and serotonin. These are feel-good chemicals. Bananas also have fiber. It feeds good gut bacteria tied to better mood. Oats regulate mood by balancing blood sugar. Berries fight depression by reducing inflammation. Nuts and seeds keep your mood steady. Eating nuts is linked to less risk of depression. Coffee has caffeine and chlorogenic acid that may lift your spirits. Beans and lentils offer fiber and protein. They are good for your mood.

Fatty Fish

Fatty fish like salmon and albacore tuna are full of omega-3 fatty acids. These include DHA and EPA, which help lower depression risk. Omega-3s are vital for brain health and mood. It’s good to aim for 250–500 mg of EPA and DHA a day if you’re an adult. A 3.5-ounce piece of salmon has as much as 2,260 mg of these omega-3s. This makes salmon a top pick for enhancing your mood and keeping your brain in top shape.¹

Eating fatty fish doesn’t just boost your mental health. It also helps your heart, brain, and eyes. Omega-3s lower the risk of heart disease and keep your mind sharp. They also support eye health.

You can easily add more fatty fish to your meals. Try grilling or baking salmon with your favorite seasonings. Or, have a tuna salad sandwich on whole grain bread. Making fatty fish a regular part of your eating plan will benefit your brain and mental health. Plus, it’s a tasty way to eat well.²

Dark Chocolate

Dark chocolate is a tasty treat that boosts our mood too. It’s not just a claim; science backs up its mood-enhancing benefits. Let’s explore why dark chocolate makes us feel good.

This special chocolate contains mood-boosting compounds such as caffeine and theobromine. They help our body make endorphins and serotonin. These chemicals make us happy and feel good. Eating dark chocolate can raise serotonin levels, improving our mood and mental health³.

Flavonoids in cocoa are also crucial for our health. They help with reducing inflammation and increase brain health. By boosting blood flow to our brain, they help us think better and feel happier.

But there’s more to dark chocolate than these. A higher cocoa content means even more mood-boosting benefits. Chocolate that’s 70% cocoa or more is great for lifting our spirits³.

The link between our gut and our brain is amazing. The gut contains many serotonin receptors. So, a healthy gut is important for feeling good. Dark chocolate can help with this, impacting both our mood and taste buds positively³.

Choosing high-quality dark chocolate is key. Go for at least 70% cocoa. A good amount to eat is 1 to 2 ounces. Enjoy it along with a healthy diet.

Next time you want something sweet, pick dark chocolate. It not only tastes good but also boosts your mood and health. Let the magic of dark chocolate’s compounds make you feel better.

Fermented Foods

Eating fermented foods can really boost your gut health and make you feel happier. When food ferments, it makes probiotics. These are live bacteria and yeasts that help keep your gut full of good bacteria. Having a healthy gut can raise your serotonin levels, which makes you feel good.¹

Kimchi, yogurt, kefir, kombucha, and sauerkraut are great for your gut. They are all packed with probiotics. For example, kimchi is known to improve heart health, help with weight, and lower your blood pressure and inflammation.⁴

Look for the “Live & Active Cultures” seal on yogurt. It means it has lots of probiotics. This type of yogurt can help lower the risk of some cancers and diabetes. It’s also good for your heart, bones, and digestion.⁴

Kefir is a fermented milk drink that’s really good for you. It can boost your immune system, help with diabetes, and keep your heart healthy. It may even help with brain problems.⁴

When sauerkraut ferments, it becomes full of good bacteria. This can help with many digestive problems like diarrhea and IBS. It might also ease infant colic, hay fever, and gum disease.⁴

Adding fermented foods to your meals is great for your gut. A healthy gut could mean feeling better, mentally and emotionally. The link between your gut and brain health is becoming clearer. A happy gut might mean feeling less sad and more stable emotionally.¹

Fermented foods are not a magic fix for mental health problems. But, they are key to a healthy diet. This type of diet helps your body and mind stay well.

Bananas

Bananas work wonders as nature’s own cheerleader. They are full of vitamins and minerals that lift our spirits. Let’s dive into how bananas can make you feel better and live healthier.

The Benefits of Vitamin B6

Vitamin B6 is a star nutrient in bananas. It helps our body make feel-good brain chemicals. Eating bananas can up your dopamine and serotonin levels, leading to a happier you.

Consuming Natural Sugar and Prebiotic Fiber

Bananas provide energy-sustaining natural sugars. They also keep sugar levels steady, which is key to mood stability. Moreover, they boast prebiotic fiber for a healthy gut. A happy gut means a happy mood, thanks to the link with serotonin. Eating bananas helps build a¹ strong gut-brain connection.

Choosing the Best Bananas

When you choose bananas, think green for more prebiotics. As bananas yellow, their prebiotics decrease but their sugars increase. So, for your gut, go a little green. And remember, bananas are best as part of a balanced diet, rich in other fruits, veggies, grains, and lean proteins.

Source:¹

Adding bananas to your daily diet is easy and great for boosting mood. They can be eaten alone or used in various tasty recipes. Bananas offer a simple, delicious way to take care of your body and mind. So, go ahead, grab a banana, and enjoy the benefits today.

Oats

Oats aren’t just tasty for breakfast. They are good for you too, improving your mood and health. They are full of nutrients and fit perfectly in a well-rounded diet. Including oats in your meals is a smart choice.

• Fiber: Oats have lots of fiber. This fiber is good for your gut and keeps your blood sugar steady. The energy oats give is slow to release, keeping you feeling good all day long.
• Iron: Iron is found in oats. It’s crucial for making red blood cells and moving oxygen in your body. Not getting enough iron can make you tired and feel down. But, eating foods like oats that are full of iron can help⁵.

Oats can be enjoyed in many ways each day. Try overnight oats or hot oatmeal for breakfast. Muesli or granola is another option. You can also mix them in smoothies, bake with them, or use as a topping for chicken or fish. There are so many recipes to try. Find the one that you love best!

Berries

Berries are delicious and full of antioxidants. They help us fight oxidative stress and reduce inflammation tied to mood issues. Adding them to your diet can really help with feeling better.

Antioxidants, like anthocyanins in berries, shield our brain cells. They fight off damage caused by free radicals and oxidative stress. This helps keep our brain healthy and our mood up. Moreover, these antioxidants are known to lessen depression risk. It’s amazing what benefits these fruits offer!

Whether it’s strawberries, blueberries, raspberries, or blackberries, all are good for you. Eat them fresh or frozen, into smoothies, or as a topping. They’re perfect for eating on their own too.

Benefits of Berries:

Eating a mix of berries is a tasty way to lift your mood and boost well-being. They don’t just make a meal better, they’re also a healthy snack. Including them in your diet can do wonders for your mental health.

Nuts and Seeds

Nuts and seeds aren’t just tasty; they’re super good for us too. These foods are full of the key vitamins and minerals our brains need. Adding them to our meals can help us feel better because they contain important nutrients like tryptophan, zinc, and selenium. These nutrients have been shown to lower the chances of getting depressed.

So, what’s so great about nuts and seeds?

1. Tryptophan: Almonds, cashews, and many types of seeds are rich in tryptophan. This is important because tryptophan helps make serotonin. Serotonin is a chemical in our brains that keeps our mood steady and makes us feel good. Thus, eating these nuts and seeds can really help keep us happy.¹
2. Zinc: Almonds, cashews, and pumpkin seeds are packed with zinc. Zinc is key for our brain and may lower depression risk. It’s needed to make chemicals in our brains that affect our mood, like dopamine and serotonin. Adding these nuts and seeds to our meals helps ensure we get enough zinc for our mental health.¹
3. Selenium: Ever heard of Brazil nuts? They’re full of selenium, which acts like a guard against depression. Not having enough selenium might increase the chance of feeling down. So, it’s smart to eat selenium-rich foods, such as Brazil nuts, to keep our minds healthy.⁵

Eat nuts and seeds as they are, without salt or cooking, to get the most out of them. They’re great for snacking or for adding to your favorite foods. Just remember, too much of them can be a lot of calories. A small portion, like a small handful of nuts or a sprinkle of seeds, is enough to make you happy and keep your mood up.

The table shows that each type of nut and seed has different levels of tryptophan, zinc, and selenium. Eating a mix of them guarantees we can benefit from all these nutrients. Remember, it’s best to not overdo it. Before changing your diet, it’s wise to talk to a doctor or a dietitian.

Coffee

Need a mood boost? Your favorite morning drink has some amazing benefits for you. Coffee has compounds that make you feel good. Its rich smell and energy-boosting properties can lift your spirits.

Caffeine in coffee is a natural pick-me-up. It stops your brain from feeling tired. This lets other chemicals, like dopamine, make you feel happy and alert. So, that daily cup not only wakes you up but makes your day brighter too.¹

A 2018 study found that both regular and decaf coffee make you feel better. 72 adults felt happier after drinking both types of coffee, when compared to a placebo. This means you can get a mood lift without too much caffeine.⁵

But, remember, a little goes a long way with coffee. Too much can make you anxious and mess with your sleep. Listen to your body. Find the perfect amount of coffee for you. This way, you get the good without the bad.

The next time you grab your coffee mug, think about more than its taste. Think about how it could brighten your mood. Hot or cold, coffee is more than a drink. It’s a quick way to feel better and take a break.¹

1. Eating fatty fish can lower depression risks because of Omega-3s.
2. Most adults should shoot for 250–500 mg of EPA and DHA daily.
3. A 3.5-ounce salmon serving has 2,260 mg of EPA and DHA.
4. Dark chocolate has caffeine and other compounds that can make you feel good.
5. Your gut makes up to 90% of the mood chemical serotonin.
6. Bananas help make the happiness chemicals dopamine and serotonin.
7. Oats, with 8 grams of fiber per cup, keep your mood stable.
8. Berries lower depression risk by 39% thanks to anthocyanins.
9. Nuts and seeds help with serotonin production, essential for mood.
10. Eating nuts for 10 years can reduce depression risk by 23%.

Beans and Lentils

Beans and lentils are full of nutrition, great for enhancing your mood and health. They are rich in fiber, which helps with digestion and keeps your blood sugar steady. This means you have energy all day. The B vitamins in them are important for your brain, helping with serotonin and mood. You can add beans and lentils to curries, soups, or salads for a healthy boost.

These foods are not just good for fiber and B vitamins. They also have plant proteins and healthy fats. All these nutrients together help your body make serotonin, the happy hormone.¹

Beans and lentils fit well into many meals. You could have lentil soup, a black bean burger, or a chickpea salad. Eating these dishes is good for your body and your taste buds.

Benefits of Beans and Lentils

Adding beans and lentils to your meals brings many advantages:

• Fiber: They have plenty of fiber, good for digestion and feeling full. This helps avoid overeating and keeps your weight in check.
• Plant-based protein: They provide protein for muscles without the need for meat. Great for those on vegetarian or vegan diets.
• B vitamins: Beans and lentils are full of B vitamins which are key for energy and brain health.
• Minerals: You can get iron, magnesium, and zinc from them, which are needed for health.
• Low in fat: Beans and lentils are lean, making them a great option for a healthy diet.

To enjoy these benefits, try different beans and lentils in your meals. Mix recipes and cooking styles until you find what you like. Whether you prefer chili, dal, or lentil salad, you’ll find something tasty.

Adding beans and lentils to your meals is both easy and yummy. They’re full of fiber, B vitamins, and plant protein, all aiding in serotonin creation and keeping your mood up. Start trying out new bean and lentil recipes today for all these perks.

Poultry

Don’t forget about the mood-boosting power of poultry. Chicken and turkey are packed with tryptophan. This is an amino acid that helps make serotonin, a key mood-regulating neurotransmitter. Poultry is also a great source of vitamin B12. This vitamin is known to stall low moods.

Studies show that eating tryptophan-rich foods like poultry could lift your serotonin levels. This boost in serotonin may help improve your mood and well-being. On the other hand, Vitamin B12 is crucial for a healthy nervous system. It also helps keep your brain in top shape.

Poultry can be enjoyed in many tasty dishes. Consider adding grilled chicken or turkey to salads, sandwiches, or stir-fries. These meals can be delicious and good for your mood. Remember to go for lean poultry cuts. It should be part of a balanced diet with other mood-boosting foods.

By eating poultry regularly, you get the benefits of tryptophan and vitamin B12. This can help support your mood and mental health.

References:

1. Statistical data related to the topic of poultry from the article “10 Healthy Foods That Lift Your Mood” – A 2021 study associates high selenium intake from Brazil nuts with a lower prevalence of depression, highlighting the role of selenium in mood regulation. (Source:⁵)
2. Statistical data related to the topic of poultry from the article “10 Healthy Foods That Lift Your Mood” – B vitamins found in dark leafy greens like kale and spinach play a role in producing brain chemicals affecting mood and brain functions, potentially impacting depression levels. (Source:⁵)

Sweet Potatoes

Sweet potatoes are both tasty and good for you. They offer a natural sweetness and are packed with many benefits. These orange tubers are full of fiber and complex carbohydrates. This makes them ideal for keeping your energy level steady all day.

Their fiber slows digestion, releasing glucose slowly into your blood. This helps avoid sudden spikes or drops in your blood sugar. Such swings can affect your mood and make you feel tired or irritable. With stable blood sugar, sweet potatoes support a happier you.

Besides fiber, sweet potatoes provide key vitamins and minerals for your brain and mood. They contain a lot of vitamin C, an antioxidant crucial for making mood-regulating chemicals. This includes those that help control your emotions, like dopamine and serotonin.

Vitamin B6 is also abundant in sweet potatoes. It’s essential for creating serotonin, a chemical that influences mood. Eating sweet potatoes boosts your vitamin B6, potentially keeping depression and anxiety at bay.

“Eating sweet potatoes can provide a natural mood boost as they are high in fiber, which helps stabilize blood sugar levels, and contain vitamins like vitamin C and B6, which support the production of mood-regulating neurotransmitters like dopamine and serotonin.”

There are so many tasty ways to eat sweet potatoes. You can roast them with some cinnamon and paprika for a nutritious side. Or, mash them with maple syrup and nutmeg for a twist on mashed potatoes.

For a hearty meal, stuff them with beans and veggies. This makes for a complete and happy-making dish.

So, consider sweet potatoes next time you want to uplift your spirits. They’re great for keeping your blood sugar steady. Plus, their vitamins help with the production of mood-regulating chemicals. Enjoy the healthy and delicious perks that sweet potatoes bring!

Note: The image above showcases the vibrant orange color of sweet potatoes and represents the nutritious nature of this mood-boosting food.

Spinach

Adding nutrient-rich foods to our meals is key for a better mood. Spinach, a leafy green, is a great example. It’s packed with health benefits. (Third source:)

Spinach is full of folate, which is a B vitamin. Folate helps make mood-controlling chemicals like serotonin and dopamine. Having spinach helps our brains work well, keeping us happy. (Third source:)

There are many fun ways to eat spinach and get its mood-boosting benefits. You could toss some leaves into your daily smoothie. Or mix them into omelettes or salads for a healthy meal. (Third source:)

Eating spinach regularly is a win-win for your mind. It has lots of folate, after all. So, try it in different dishes. You’ll feel the difference in mood and focus. (Third source:)

Avocados

Avocados are an excellent choice for boosting your mood and brain health. They’re packed with B vitamins and healthy fats. These nutrients help your brain and neurotransmitters function well⁶.

The B vitamins in avocados, like B6 and folate, are key for making neurotransmitters. These include serotonin and dopamine, which help regulate your mood⁶.

Adding avocados to your diet can keep these important chemicals in balance. This is good for your mental well-being. Eat more avocados to feel happier and healthier⁶.

Avocados also have lots of monounsaturated fats. These fats are great for your heart and brain cells. They form a protective layer around your neurons, helping them work and communicate better⁶.

There are many tasty ways to eat avocados. Have them on toast, in salads, or as guacamole. You can even snack on them alone. Just remember, a serving is about one-third of a medium avocado, roughly 50 grams².

Eating avocados is a smart choice for your brain health. They give you important B vitamins and fats. These support how your neurotransmitters work in your body. Enjoy this creamy fruit to boost your mood and energy⁶.

Green Tea

Green tea is famous for being good for you. It naturally boosts your mood and wellness. It has L-theanine, which helps you relax, and caffeine for energy. This mix makes green tea special. It can make you both calm and alert.

L-theanine found in green tea can lower stress and anxiety. This improvement in mood comes by boosting serotonin and dopamine. These are chemicals that help regulate mood and make you feel happy.

Drinking green tea is linked with feeling less stressed and anxious. Research shows those who drink tea feel calmer. This is especially true for those drinking green and black tea.

Green tea offers more than mood benefits.⁷ data suggest it may help reduce the risk of memory loss as we get older. It’s also tied to keeping a healthy weight. Women drinking four or more cups a day showed less chance of belly fat.

Enjoy green tea hot or cold. You can even use it for soups. But, remember too much caffeine can be bad. It might make you jittery or mess with your sleep. Talk to a doctor before making big changes in your diet.

Green tea is a great choice for wellness. It has both L-theanine for calming and caffeine for focus. It’s perfect for those wanting a natural boost for mood and mental health.

Conclusion

Eating mood-boosting foods is one key to feeling better. But, we need to also think about other things. That includes finding ways to lower stress, getting good sleep, and staying active. When we focus on our mental health and keep things in balance, we can see a big change in our mood.

By eating foods like dark chocolate,⁸ fatty fish,⁸ berries,⁸ nuts and seeds,⁸ fermented foods,⁸ and green tea⁸, we give our bodies mood-boosting nutrients. Adding leafy greens⁸, whole grains⁸, beans and legumes⁸, and avocados⁸ also helps our brain and mood.

But, bettering our mood isn’t only about what we eat. We must tackle stress, take care of ourselves, sleep well, and stay active. By looking at every part of our mental health, we can find real peace and happiness.

Source Links

1. https://www.healthline.com/nutrition/mood-food
2. https://nypost.com/2024/05/13/lifestyle/6-foods-to-boost-your-mood-including-1-for-fans-of-sweets/
3. https://culinahealth.com/good-mood-good-food-top-foods-for-mental-health/
4. https://www.eatingwell.com/article/281916/must-eat-fermented-foods-for-a-healthy-gut/
5. https://www.realsimple.com/health/mind-mood/mood-boosting-foods
6. https://www.gleneagles.com.sg/health-plus/article/mood-boosting-foods
7. https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea
8. https://www.planetmindcare.com/blog-post-eng/boost-your-mood-instantly-discover-the-top-10-foods-that-lift-your-mood