Feeling down? The solution might be closer than you think—right in your kitchen! What we eat plays a big role in how we feel. Some foods can lift our spirits and make us happier. In this article, we’ll explore 20 mood boosting foods that can boost your happiness quickly. These aren’t magic pills, but they are tasty, healthy options that might help you feel better.
We’ll look at why these foods work, what’s in them that helps, and how you can add them to your meals. Remember, eating well is just one part of taking care of yourself. However, it’s a crucial aspect that can be easily achieved!
Let’s dive into the world of mood-boosting foods and discover how they can help brighten your day.
1. Dark Chocolate
Who doesn’t love chocolate? Here’s some good news: dark chocolate isn’t just tasty; it can make you feel happier too!
How it works:
- Dark chocolate contains a lot of good stuff. It contains flavonoids that help your brain work better.
- It also has a chemical called tryptophan. Your body uses this to make serotonin, a feel-good chemical in your brain.
- Eating dark chocolate can lower stress hormones in your body.
Nutritional info:
- A 1-ounce (28-gram) serving of dark chocolate (70-85% cocoa) includes the following:
- Calories: 170
- Protein: 2 grams
- Fat: 12 grams
- Carbs: 13 grams
- Fiber: 3 grams
- Iron: 3.3 mg (18% of the daily value).
- Magnesium: 64 mg (16% of the DV)
How to eat it:
- Have a small piece of dark chocolate (about 1 ounce) as a snack.
- Add some dark chocolate chips to your trail mix.
- Dip fruit in melted dark chocolate for a healthy dessert.
Remember, a little goes a long way. Dark chocolate is still high in calories, so enjoy it in small amounts.
2. Berries
Berries aren’t just sweet and colorful—they’re moodboosters too! Whether you like strawberries, blueberries, raspberries, or blackberries, they’re all beneficial for your mood.
How they work:
- Berries are full of antioxidants. These fight inflammation in your body and brain, which can make you feel better.
- They have lots of vitamin C. This vitamin helps make a chemical in your brain called dopamine, which helps control your mood.
- Berries also have folate, another vitamin that’s good for your mood.
Nutritional info:
- A 1-cup (148-gram) serving of strawberries contains the following:
- Calories: 47
- Protein: 1 gram
- Fat: 0.4 grams
- Carbs: 11 grams
- Fiber: 3 grams
- Vitamin C: 85 mg (94% of the DV)
- Manganese: 0.6 mg (26% of the DV)
How to eat them:
- Add berries to your breakfast cereal or oatmeal.
- Make a berry smoothie.
- Eat them as snacks on their own.
- Add them to a salad for a sweet twist.
Berries are easy to eat and good for you in many ways. Try to eat a variety of berries to get the most benefits.
3. Fatty Fish
Fish like salmon, tuna, and sardines aren’t just good for your heart; they can boost your mood too!
How it works:
- These fish have lots of omega-3 fatty acids. These fats help your brain work better and can fight depression.
- They also have vitamin D. Many people don’t get enough vitamin D, and low levels can make you feel down.
- Fatty fish has protein and vitamin B12, which both help make chemicals in your brain that control your mood.
Nutritional info:
- A 3-ounce (85-gram) portion of cooked salmon has the following contents:
- Calories: 175
- Protein: 19 grams
- Fat: 11 grams
- Omega-3 fatty acids: 1.5 grams
- Vitamin D: 570 IU (71% of the DV)
- Vitamin B12: 2.6 mcg (108% of the DV)
How to eat it:
- Grill or bake salmon for dinner.
- Add canned tuna to your salad.
- Try sardines on whole-grain toast.
- Make fish tacos with your favorite toppings.
Try to eat fatty fish at least twice a week. If you don’t like fish, talk to your doctor about taking a fish oil supplement.
4. Bananas
Bananas are more than just a quick snack. They contain a multitude of nutrients that can enhance your mood!
How they work:
- Bananas have a lot of vitamin B6. This vitamin helps make serotonin and dopamine, chemicals in your brain that affect your mood.
- They’re high in fiber. This helps keep your blood sugar steady, which can help your mood stay steady too.
- Bananas have tryptophan, the same mood-boosting chemical that’s in dark chocolate.
Nutritional info:
- One medium banana (118 grams) contains:
- Calories: 105
- Protein: 1.3 grams
- Fat: 0.4 grams
- Carbs: 27 grams
- Fiber: 3.1 grams
- Vitamin B6: 0.4 mg (22% of the DV)
- Potassium: 422 mg (12% of the DV)
How to eat them:
- For a quick snack, eat a banana.
- Add sliced banana to your morning cereal or oatmeal.
- Freeze bananas and blend them for a healthy ice cream alternative.
- Use mashed banana in baking as a substitute for some of the fat.
Bananas are simple to carry with you and easy to eat. They’re a great choice when you need a quick mood boost.
5. Nuts and Seeds
Nuts and seeds aren’t just crunchy and tasty—they’re full of nutrients that can lift your spirits!
How they work:
- Nuts and seeds have lots of selenium. Studies have linked low selenium levels to poor mood.
- They’re rich in healthy fats, which are good for your brain.
- Many nuts and seeds have tryptophan, which helps make serotonin in your brain.
- They’re high in protein and fiber, which help keep your energy levels stable.
Nutritional info:
- A 1-ounce (28-gram) serving of mixed nuts has the following contents:
- Calories: 173
- Protein: 5 grams
- Fat: 16 grams
- Carbs: 6 grams
- Fiber: 3 grams
- Selenium: 3.1 mcg (6% of the DV).
- Magnesium: 64 mg (15% of the DV)
How to eat them:
- For a snack, grab a handful of mixed nuts.
- Sprinkle chopped nuts or seeds on your salad.
- Add nuts to your stir fry for extra crunch.
- Make your own trail mix with your favorite nuts and seeds.
Different nuts and seeds have different benefits, so try to eat a variety. Just remember they’re high in calories, so watch your portion sizes.
6. Leafy Greens
Leafy green vegetables like spinach, kale, and collard greens aren’t just good for your body—they can boost your mood too!
How they work:
- Leafy greens are high in folate. Depression has been associated with low folate levels.
- They contain lots of magnesium, which helps regulate brain chemicals that affect mood.
- Leafy greens are rich in antioxidants that fight inflammation in the brain.
- They provide fiber, which helps stabilize blood sugar and mood.
Nutritional info:
- A 1-cup (30-gram) serving of raw spinach contains the following:
- Calories: 7
- Protein: 0.9 grams
- Fat: 0.1 grams
- Carbs: 1.1 grams
- Fiber: 0.7 grams
- Folate: 58.2 mg (15% of the DV)
- Magnesium: 23.7 mg (6% of the DV)
How to eat them:
- Add spinach or kale to your smoothies.
- Make a big salad with a mix of leafy greens.
- For dinner, sauté greens as a side dish.
- Use large lettuce leaves as wraps for sandwiches.
Try to include leafy greens in at least one meal each day. The more variety, the better!
7. Fermented Foods
Fermented foods like yogurt, kefir, sauerkraut, and kimchi aren’t just good for your gut—they can make you feel happier too!
How they work:
- Fermented foods are full of probiotics, good bacteria that live in your gut.
- These good bacteria can increase the production of serotonin, a feel-good chemical in your brain.
- There is a connection between a healthy gut and a healthy mind. Probiotics can help reduce anxiety and depression.
- Some fermented foods, like yogurt, are also high in protein and calcium, which are good for your overall health.
Nutritional info:
- A 6-ounce (170-gram) portion of low-fat plain yogurt has the following contents:
- Calories: 100
- Protein: 11 grams
- Fat: 2 grams
- Carbs: 12 grams
- Calcium: 310 mg (24% of the DV)
- Probiotics: varies by brand, but usually billions of live cultures
How to eat them:
- For breakfast or a snack, have yogurt with fruit.
- Add sauerkraut to your sandwich or hot dog.
- Use Kefir as a base for smoothies.
- For a side dish, try kimchi with your meals.
Try to include a variety of fermented foods in your diet. If you’re new to these foods, start with small amounts and increase slowly.
8. Avocados
Avocados aren’t just fashionable—they’re nutrient-rich and can improve your mood!
How they work:
- Avocados are rich in B vitamins, especially folate, which help produce mood-regulating neurotransmitters.
- They contain healthy fats that are good for brain health.
- Avocados have lots of potassium, which helps reduce blood pressure and stress.
- They’re high in fiber, which helps keep your blood sugar stable.
Nutritional info:
- A medium avocado, weighing approximately 150 grams, includes:
- Calories: 240
- Protein: 3 grams
- Fat: 22 grams
- Carbs: 13 grams
- Fiber: 10 grams
- Folate: 121 mg (30% of the DV)
- Potassium: 708 mg (20% of the DV)
How to eat them:
- Spread mashed avocado on toast.
- Add sliced avocado to your salads.
- Use avocado instead of mayo in sandwiches.
- Make guacamole for a healthy dip.
Avocados are high in calories, so stick to about half an avocado per serving. But don’t be afraid of the healthy fats—they’re good for you!
9. Whole Grains
Whole grains like brown rice, quinoa, and oatmeal aren’t just filling—they can help stabilize your mood too!
How they work:
- Whole grains are rich in complex carbohydrates, which help your brain produce serotonin.
- They’re high in B vitamins, which are important for brain health and mood regulation.
- Whole grains provide a steady release of energy, helping to avoid mood swings caused by blood sugar spikes and crashes.
- They’re also high in fiber, which is good for gut health (and remember, a healthy gut is linked to a healthy mind).
Nutritional info:
- A 1-cup (185-gram) serving of cooked brown rice has the following contents:
- Calories: 216
- Protein: 5 grams
- Fat: 1.8 grams
- Carbs: 45 grams
- Fiber: 3.5 grams
- Magnesium: 86 mg (20% of the DV).
- Vitamin B6: 0.3 mg (16% of the DV)
How to eat them:
- Start your day with a bowl of oatmeal.
- Use brown rice instead of white rice in meals.
- Try quinoa as a base for salads or grain bowls.
- Choose whole grain bread for sandwiches.
Ensure that at least half of the grains you consume are whole grains. They’ll keep you fuller longer and provide more nutrients than refined grains.
10. Beans and Lentils
Beans and lentils aren’t just good for your heart; they can help boost your mood too!
How they work:
- Beans and lentils are high in folate, a B vitamin that helps produce mood-regulating neurotransmitters.
- They’re rich in fiber, which helps stabilize blood sugar and mood.
- Low iron levels have been associated with mood disorders, and these legumes are good sources of iron.
- They provide complex carbohydrates that assist your brain in producing serotonin.
Nutritional info:
- A 1-cup (198-gram) serving of cooked lentils contains the following:
- Calories: 230
- Protein: 18 grams
- Fat: 1 gram
- Carbs: 40 grams
- Fiber: 16 grams
- Folate: 358 mg (90% of the DV)
- Iron: 6.6 mg (37% of the DV)
How to eat them:
- Add beans to your salads for extra protein.
- Make a hearty lentil soup.
- For a vegetable dip, try hummus (made from chickpeas).
- Use black beans in tacos or burritos.
Beans and lentils are versatile and budget-friendly. Try to incorporate them into your meals a few times a week.
11. Turkey
Turkey isn’t just for Thanksgiving—it’s a mood-boosting food you can enjoy year-round!
How it works:
- Turkey is high in tryptophan, an amino acid that helps produce serotonin in your brain.
- It’s a good source of protein, which helps keep you feeling full and satisfied.
- Turkey contains B vitamins, especially B6 and B12, which are important for brain health.
- It’s also rich in zinc, and low zinc levels have been linked to depression.
Nutritional info:
- A 3-ounce (85-gram) serving of roasted turkey breast has the following ingredients:
- Calories: 125
- Protein: 26 grams
- Fat: 2 grams
- Carbs: 0 grams
- Tryptophan: 250 mg
- Vitamin B6: 0.4 mg (25% of the DV)
- Zinc: 1 mg (10% of the DV)
How to eat it:
- Use turkey in sandwiches instead of other deli meats.
- Add sliced turkey to your salads.
- Make turkey meatballs or burgers.
- Roast a turkey breast for dinner and use leftovers in other meals.
While turkey is known for making people sleepy, it’s the combination of tryptophan and carbohydrates that can have this effect. Eating turkey as part of a balanced meal can provide mood-boosting benefits without excessive drowsiness.
12. Eggs
Eggs are a powerhouse of nutrition and can help improve your mood too!
How they work:
- Vitamin D is abundant in eggs, and depression has been associated with low vitamin D levels.
- They contain choline, which helps produce chemicals in your brain that regulate mood.
- Eggs are a good source of protein, which helps keep your energy levels stable.
- They also have tryptophan, which your body uses to make serotonin.
Nutritional info:
- One large egg (50 grams) contains:
- Calories: 72
- Protein: 6 grams
- Fat: 5 grams
- Carbs: 0.4 grams
- Vitamin D: 41 IU (10% of the DV)
- Choline: 147 mg (27% of the DV)
How to eat them:
- Have a boiled egg as a snack.
- Make a veggie-packed omelet for breakfast.
- Add a fried egg to your salad or sandwich.
- Use eggs in baking for added nutrition.
You can enjoy eggs at any meal due to their versatility. Don’t be afraid of the yolks—they contain most of the nutrients!
13. Green Tea
Green tea isn’t just a soothing drink; it can actively help boost your mood!
How it works:
- Green tea contains L-theanine, an amino acid that can reduce stress and promote relaxation.
- It has a small amount of caffeine, which can improve mood and alertness without the jitters often associated with coffee.
- Green tea is rich in polyphenols, antioxidants that can reduce inflammation and promote brain health.
- It may help improve memory and focus, which can contribute to a better mood.
Nutritional info:
- A cup (240 ml) of brewed green tea contains the following:
- Calories: 2
- Protein: 0 grams
- Fat: 0 grams
- Carbs: 0 grams
- Caffeine: 25-35 mg
- L-theanine (25-60 mg)
How to drink it:
- Enjoy a cup of hot green tea in the morning.
- Try iced green tea as a refreshing afternoon drink.
- Use green tea as a base for smoothies.
- Try matcha, a powdered form of green tea, for a more concentrated dose of nutrients.
Green tea can be a great alternative to coffee, especially if you’re sensitive to caffeine. It provides a gentler, more sustained energy boost.
14. Citrus Fruits
Citrus fruits like oranges, grapefruits, and lemons aren’t just tangy and delicious—they can help lift your spirits too!
How they work:
- Citrus fruits are high in vitamin C, which can lower levels of stress hormones like cortisol.
- They contain flavonoids that may have anti-inflammatory effects on the brain.
- Some studies have shown that the scent of citrus fruits alone can boost mood.
- Citrus fruits offer a quick source of natural sugar for energy, with fiber balancing it out to prevent blood sugar spikes.
Nutritional info:
- One medium orange (131 grams) contains:
- Calories: 62
- Protein: 1.2 grams
- Fat (0.2 grams)
- 15 grams of carbs
- 3.1 grams of fiber
- Vitamin C: 70 mg (78% of the DV)
How to eat them:
- For a snack, enjoy an orange or grapefruit.
- Add lemon slices to your water for extra flavor and nutrients.
- For a flavor and mood boost, use citrus zest when cooking.
- Make a citrus salad with a mix of oranges, grapefruits, and tangerines.
You can enjoy citrus fruits year-round as they are refreshing. Their bright colors and fresh scent can be mood-lifting on their own!
15. Turmeric
Turmeric isn’t just a spice—it’s a powerful mood booster!
How it works:
- Turmeric contains curcumin, a compound with strong anti-inflammatory and antioxidant properties.
- Curcumin may increase levels of serotonin and dopamine in the brain.
- It may help boost brain-derived neurotrophic factor (BDNF), a type of growth hormone that helps brain cells grow.
- Turmeric may help alleviate symptoms of depression.
Nutritional info:
- A teaspoon (3 grams) of ground turmeric contains the following:
- Calories: 9
- Protein: 0.3 grams
- Fat: 0.1 grams
- Carbs: 2 grams
- Fiber: 0.7 grams
- Iron: 1.65 mg (9% of the DV)
- Manganese: 0.2 mg (9% of the DV)
How to eat it:
- Turmeric can be added to scrambled eggs or tofu scramble.
- To make golden milk, mix turmeric with warm milk and honey.
- Use turmeric in curries and other savory dishes.
- Try turmeric tea for a soothing, mood-boosting drink.
For better absorption, try to consume turmeric with black pepper and a source of fat. These help your body use turmeric more effectively.
16. Oysters
Oysters aren’t just for special occasions; they can be a regular part of your mood-boosting diet!
How they work:
- One of the best sources of zinc is oysters, and studies have linked depression to low zinc levels.
- They’re high in omega-3 fatty acids, which are important for brain health and mood regulation.
- Oysters contain vitamin B12, which helps produce brain chemicals that affect mood.
- They’re a good source of selenium, another mineral that may help combat depression.
Nutritional info:
- Six medium oysters (84 grams) contain:
- Calories: 50
- Protein: 5 grams
- Fat: 2 grams
- Carbs: 3 grams
- Zinc: 32 mg (291% of DV)
- Vitamin B12: 7.2 mg (300% of the DV)
- Selenium: 24 mg (44% of the DV)
How to eat them:
- Enjoy raw oysters with a squeeze of lemon.
- Grill oysters for a smoky flavor.
- Add oysters to seafood stews or chowder.
- For a high-zinc snack, try smoked oysters.
If you’re not a fan of raw oysters, don’t worry—cooked oysters still provide plenty of mood-boosting nutrients.
17. Kiwi
Kiwi fruit isn’t just sweet and tangy—it’s a mood-boosting powerhouse!
How it works:
- Kiwis are incredibly high in vitamin C, which can help reduce stress and boost mood.
- They contain serotonin, a mood-regulating neurotransmitter.
- Kiwis are a good source of folate, which is important for mood regulation.
- They provide fiber, which helps stabilize blood sugar and mood.
Nutritional info:
- One medium Kiwi (69 grams) contains:
- Calories: 42
- Protein: 0.8 grams
- Fat: 0.4 grams
- Carbs: 10 grams
- Fiber: 2.1 grams
- Vitamin C: 64 mg (71% of the DV)
- Folate: 17.2 mcg (4% of the DV)
How to eat it:
- Eat kiwi on its own as a quick snack.
- Add sliced Kiwi to your morning cereal or oatmeal.
- Use kiwi in fruit salads for extra tang and nutrition.
- Blend kiwi into smoothies for a vitamin C boost.
Kiwis are easy to eat and pack a big nutritional punch. For mood-boosting benefits, try including them in your diet on a regular basis.
18. Mushrooms
Mushrooms aren’t just tasty; they can help boost your mood too!
How they work:
- Many mushrooms are good sources of vitamin D, especially if they’ve been exposed to UV light. Vitamin D is important for mood regulation.
- Mushrooms contain ergothioneine, an antioxidant that may help protect against depression.
- They’re a good source of B vitamins, which are important for brain health.
- Some mushrooms, like lion’s mane, may help improve cognitive function and reduce symptoms of anxiety and depression.
Nutritional info:
- One cup (96 grams) of raw white mushrooms has the following contents:
- Calories: 21
- Protein: 3 grams
- Fat: 0.3 grams
- Carbs: 3 grams
- Fiber: 1 gram
- Vitamin D: 9.2 IU (2% of the DV)
- Selenium: 8.9 mg (16% of the DV)
How to eat them:
- Add sautéed mushrooms to omelets or scrambled eggs.
- Use mushrooms as a meat substitute in burgers or tacos.
- Make a hearty mushroom soup.
- Grilled portobello mushrooms are a vegetarian main dish.
Different types of mushrooms have different nutritional profiles, so try to include a variety in your diet.
19. Pumpkin Seeds
Pumpkin seeds aren’t just for Halloween—they’re a year-round mood booster!
How they work:
- Pumpkin seeds are rich in magnesium, which helps regulate brain function and mood.
- They contain tryptophan, which your body uses to make serotonin.
- Pumpkin seeds are a good source of zinc, which is important for brain health and mood regulation.
- They provide healthy fats that support overall brain function.
Nutritional info:
- An ounce (28 grams) of pumpkin seeds contains the following:
- Calories: 151
- Protein: 7 grams
- Fat: 13 grams
- Carbs: 5 grams
- Fiber: 1.7 grams
- Magnesium: 168 mg (40% of the DV)
- Zinc: 2.2 mg (20% of the DV)
How to eat them:
- Snack on raw pumpkin seeds.
- Sprinkle roasted pumpkin seeds on salads for extra crunch.
- Add pumpkin seeds to your trail mix.
- On toast or crackers, spread pumpkin seed butter.
Pumpkin seeds are easy to incorporate into your diet and provide a wide range of mood-boosting nutrients.
20. Water
While not technically a food, staying hydrated is crucial for maintaining a good mood!
How it works:
- Even mild dehydration can negatively affect your mood and cognitive function.
- Proper hydration helps your brain produce energy efficiently.
- Water helps transport nutrients to your brain and remove toxins.
- Staying hydrated can help reduce headaches and fatigue, which can impact mood.
Nutritional info:
- Water contains no calories, fat, carbohydrates, or protein.
- It may contain trace minerals depending on its source.
How to drink it:
- Keep a water bottle with you and sip throughout the day.
- If you find plain water boring, flavor it with slices of lemon, cucumber, or berries.
- Eat water-rich foods like cucumbers, watermelon, and zucchini.
- Set reminders to drink water if you often forget.
While the old advice of “8 glasses a day” is a good starting point, your exact needs may vary based on your activity level, climate, and overall health.
Conclusion
Eating for a better mood isn’t just about one superfood—it’s about creating a balanced diet full of nutrients that support brain health. The foods we’ve discussed are all part of a healthy, varied diet that can help boost your mood and overall well-being.
Mental health is complicated, but eating well is one of the pieces you can control. So why not give your mood a boost with your next meal?
