Food for mood improvement

9 Foods That Can Really Boost Your Spirits

When you’re feeling down, it can be tempting to turn to food to lift your spirits. However, the sugary, high calorie treats that many people resort to have negative consequences of their own.

Thus, you may wonder whether any healthy foods can improve your mood.

Recently, research on the relationship between nutrition and mental health has been emerging. Yet, it’s important to note that mood can be influenced by many factors, such as stress, environment, poor sleep, genetics, mood disorders, and nutritional deficiencies (1, 2, 3).

Therefore, it’s difficult to accurately determine whether food can raise your spirits (4).

Nonetheless, certain foods have been shown to improve overall brain health and certain types of mood disorders.

Here are 9 healthy foods that may boost your mood.

Omega-3 fatty acids are a group of essential fats that you must obtain through your diet because your body can’t produce them on its own.

Fatty fish like salmon and albacore tuna are rich in two types of omega-3s — docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) — that are linked to lower levels of depression (5, 6, 7).

Omega-3s contribute to the fluidity of your brain’s cell membrane and appear to play key roles in brain development and cell signaling (5, 6, 7).

While research is mixed, one review of clinical trials showed that in some studies, consuming omega-3’s in the form of fish oil lower depression scores (8).

Although there’s no standard dose, most experts agree that most adults should get at least 250–500 mg of combined EPA and DHA per day (9).

Given that a 3.5-ounce (100-gram) serving of salmon provides 2,260 mg of EPA and DHA, eating this fish a few times per week is a great way to get these fats into your diet (10).

summary
Fatty fish like salmon are rich in omega-3 fatty acids, which may lower your risk of depression.

Chocolate is rich in many mood-boosting compounds.

Its sugar may improve mood since it’s a quick source of fuel for your brain (11, 12).

Furthermore, it may release a cascade of feel-good compounds, such as caffeine, theobromine, and N-acylethanolamine — a substance chemically similar to cannabinoids that has been linked to improved mood (11, 12).

However, some experts debate whether chocolate contains enough of these compounds to trigger a psychological response (11, 12).

Regardless, it’s high in health-promoting flavonoids, which have been shown to increase blood flow to your brain, reduce inflammation, and boost brain health, all of which may support mood regulation (11, 13).

Finally, chocolate has a high hedonic rating, meaning that its pleasurable taste, texture, and smell may also promote good mood (7, 8).

Because milk chocolate contains added ingredients like sugar and fat, it’s best to opt for dark chocolate — which is higher in flavonoids and lower in added sugar. You should still stick to 1–2 small squares (of 70% or more cocoa solids) at a time since it’s a high calorie food.

summary
Dark chocolate is rich in compounds that may increase feel-good chemicals in your brain.

Fermented foods, which include kimchi, yogurt, kefir, kombucha, and sauerkraut, may improve gut health and mood.

The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids (14).

During this process, probiotics are created. These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels (15, 16).

It’s important to note that not all fermented foods are significant sources of probiotics, such as in the case of beer, some breads, and wine, due to cooking and filtering.

Serotonin is a neurotransmitter that affects many facets of human behavior, such as mood, stress response, appetite, and sexual drive. Up to 90% of your body’s serotonin is produced by your gut microbiome, or the collection of healthy bacteria in your gut (15, 16, 17, 18).

In addition, the gut microbiome plays a role in brain health. Research is beginning to show a connection between healthy gut bacteria and lower rates of depression (16, 18, 19).

Still, more research is needed to understand how probiotics may regulate mood (18).

summary
Since up to 90% of your body’s serotonin is produced in your gut, a healthy gut may correspond to a good mood. Fermented foods like kimchi, yogurt, kefir, kombucha, and sauerkraut are rich in probiotics that support gut health.

Bananas may help turn a frown upside down.

They’re high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin (20).

Furthermore, one large banana (136 grams) provides 16 grams of sugar and 3.5 grams of fiber (21).

When paired with fiber, sugar is released slowly into your bloodstream, allowing for stable blood sugar levels and better mood control. Blood sugar levels that are too low may lead to irritability and mood swings (22).

Finally, this ubiquitous tropical fruit, especially when still showing green on the peel, is an excellent source of prebiotics, a type of fiber that helps feed healthy bacteria in your gut. A robust gut microbiome is associated with lower rates of mood disorders (23).

summary
Bananas are a great source of natural sugar, vitamin B6, and prebiotic fiber, which work together to keep your blood sugar levels and mood stable.

Oats are a whole grain that can keep you in good spirits all morning. You can enjoy them in many forms, such as overnight oats, oatmeal, muesli, and granola.

They’re an excellent source of fiber, providing 8 grams in a single raw cup (81 grams) (24).

Fiber helps slow your digestion of carbs, allowing for a gradual release of sugar into the bloodstream to keep your energy levels stable.

In one study, those who ate 1.5–6 grams of fiber at breakfast reported better mood and energy levels. This was attributed to more stable blood sugar levels, which is important for controlling mood swings and irritability (22, 25).

Although other sources of whole grains can have this effect, oats may be especially advantageous, as they’re also a great source of iron, with 1 raw cup (81 grams) boasting 19% of your daily needs (24).

Iron deficiency anemia, one of the most common nutrient deficiencies, is associated with low iron intake. Its symptoms include fatigue, sluggishness, and mood disorders (26, 27).

Some research suggests that people experience improvements in these symptoms after eating iron-rich foods or supplementing with iron, but more research is needed (28).

summary
Oats provide fiber that can stabilize your blood sugar levels and boost your mood. They’re also high in iron, which may improve mood symptoms in those with iron deficiency anemia.

Curiously, eating more fruits and vegetables is linked to lower rates of depression (29, 30).

Although the mechanism isn’t clear, a diet rich in antioxidants may help manage inflammation associated with depression and other mood disorders (31).

Berries pack a wide range of antioxidants and phenolic compounds, which play a key role in combatting oxidative stress — an imbalance of harmful compounds in your body (31).

They’re particularly high in anthocyanins, a pigment that gives certain berries their purple-blue color. One study associated a diet rich in anthocyanins with a 39% lower risk of depression symptoms (32).

If you can’t find them fresh, try buying frozen berries — which are frozen at their peak ripeness to retain the maximum amount of antioxidants (33).

summary
Berries are rich in disease-fighting anthocyanins, which may lower your risk of depression.

Nuts and seeds are high in plant-based proteins, healthy fats, and fiber.

Additionally, they provide tryptophan, an amino acid responsible for producing mood-boosting serotonin. Almonds, cashews, peanuts, and walnuts, as well as pumpkin, sesame, and sunflower seeds, are excellent sources (34).

Moreover, nuts and seeds are a large component of both the MIND and Mediterranean diets, which may support a healthy brain. Each of these diets promotes fresh, whole foods and limits your intake of processed items (35, 36, 37, 38).

What’s more, a 10-year study in 15,980 people linked moderate nut intake to a 23% lower risk of depression (39).

Finally, certain nuts and seeds, such as Brazil nuts, almonds, and pine nuts, are good sources of zinc and selenium. Deficiency in these minerals, which are important for brain function, is associated with higher rates of depression — although more research is needed (40).

summary
Certain nuts and seeds are high in tryptophan, zinc, and selenium, which may support brain function and lower your risk of depression.

Coffee is the world’s most popular drink, and it may make the world a bit happier, too.

The caffeine in coffee prevents a naturally occurring compound called adenosine from attaching to brain receptors that promote tiredness, therefore increasing alertness and attention (41).

Moreover, it increases the release of mood-boosting neurotransmitters, such as dopamine and norepinephrine (42).

A study in 72 people found that both caffeinated and decaffeinated coffee significantly improved mood compared with a placebo beverage, suggesting that coffee contains other compounds that influence mood (42).

Researchers attributed this boost in attitude to various phenolic compounds, such as chlorogenic acid. Still, more research is needed (42).

summary
Coffee provides numerous compounds, including caffeine and chlorogenic acid, that may boost your mood. Research suggests that decaf coffee may even have an effect.

In addition to being high in fiber and plant-based protein, beans and lentils are full of feel-good nutrients.

They’re an excellent source of B vitamins, which help improve mood by increasing levels of neurotransmitters like serotonin, dopamine, norepinephrine, and gamma aminobutyric acid (GABA), all of which are important for regulating mood (43, 44, 45).

Furthermore, B vitamins play a key role in nerve signaling, which allows proper communication between nerve cells. Low levels of these vitamins, especially B12 and folate, have been linked to mood disorders, such as depression (45).

Finally, they’re a good source of zinc, magnesium, selenium, and non-heme iron, which may likewise elevate your spirits (43, 44, 45).

summary
Beans and lentils are rich sources of mood-boosting nutrients, particularly B vitamins.

When feeling blue, you may crave calorie-rich, high sugar foods like ice cream or cookies to try to lift your spirits.

While this might give you a sugar rush, it’s unlikely to help you in the long term — and may have negative consequences as well.

Instead, you should aim for wholesome foods that have been shown to not only boost your mood but also your overall health. Try out some of the foods above to kick-start your positivity routine.

Foods to Uplift Your Mood

Resolve to eat to keep your spirits high

Written by Elaine Magee, MPH, RD

No matter what challenges your day brings, it's easier to face the world when your spirits are high. And it's hard to be in a good mood when you're feeling hungry or if your body is lacking key nutrients.

But can eating certain foods really help keep bad moods at bay? The scientific community still has much to learn about how our diet influences our moods. While we don't have the whole story yet, we certainly have some clues.

Basically, the science of how food affects our moods is based on this equation: Dietary changes bring about changes in our brain structure, chemistry, and physiology, which lead to -- changes in behavior!

Studies have shown there are quite a few things we can do, food-wise, to help stabilize our moods. I've listed some of them below. I advise following as many of these suggestions as possible so that you have all your food/mood ducks in a row. These suggestions offer many other health benefits, too, so you have nothing to lose.

How to Boost Your Mood With Food

1. Go fish! Work more omega-3 fatty acids into your meals. These are found in fish and some plant foods as well. Researchers have noted that omega-3 polyunsaturated fatty acids may be mood stabilizers, playing a role in mental well-being.

A recent study in New Zealand found that fish consumption was linked to better mental health (as reported by the participants) -- even after the researchers allowed for other factors that could influence the results.

Among new mothers, another study found that lower levels of fish consumption, along with lower levels of DHA (the omega-3 fatty acid found in fish) in breast milk, tended to be linked to higher rates of postpartum depression.

Eating plant foods rich in omega-3s is also probably a good idea. A good source of this nutrient is ground flaxseed (1 tablespoon a day is considered a safe, effective dose for most people; check with your doctor if you are pregnant, nursing, or have any concerns). Other sources include canola oil, purslane (an herb), cauliflower, red kidney beans, and broccoli.

2. Eat a balanced breakfast. Include lots of fiber, nutrients, some lean protein, and good (unsaturated) fats to balance out your whole-grain carbohydrates every single morning.

Regularly eating breakfast leads to improved mood, according to some researchers -- along with better memory, more energy throughout the day, and feelings of calmness.

3. Eat more selenium-rich foods. Selenium is a mineral the brain can count on. Five studies have reported that low selenium intake is linked to poorer moods. Although the cause is unclear, researchers have some clues. The way the brain metabolizes selenium differs from other organs: When there's a deficiency of selenium, the brain retains this mineral to a greater extent -- leading some researchers to believe that it plays an important role in the brain.

Top selenium-rich foods (not including organ meats, which are also shockingly high in cholesterol) include: Brazil nuts, oysters, albacore tuna, clams, sardines, pork tenderloin, crab, saltwater and freshwater fish, whole-wheat and regular pastas, lean pork chops, chicken (dark and light meat), lean lamb, sunflower seeds, whole-wheat bread, plain bagels, brown rice, oatmeal, flour tortillas, soynuts, eggs, low-fat cottage cheese, tofu, pinto beans, and low-fat yogurt.

Slow Weight Loss

4. If you are overweight, lose weight slowly but surely. Some researchers advise that slow weight loss in overweight women can help to elevate mood. Fad dieting isn't the answer, though. Depriving yourself of calories and carbohydrates can bring on irritability.

5. Boost your serotonin levels. Serotonin -- a chemical I fondly call the "feel-good" neurotransmitter -- communicates "happy" messages to your brain. Basically, the more serotonin circulating in your bloodstream, the better your mood. Quick, pass the serotonin! The other side to this coin is that low levels of serotonin can lower mood and increase aggression, according to some studies.

There are several components of food that may influence the serotonin levels in our brains, including:

Tryptophan. As more of the amino acid tryptophan enters the brain, more mood-improving serotonin is made in the brain. Tryptophan is in almost all protein-rich foods, but the way to get more of it is not necessarily to eat these foods. Other amino acids are better at getting into the brain from the bloodstream. Eating carbohydrates seems to help tryptophan's chances of crossing the blood/brain barrier.
Carbohydrates. The carbohydrate-serotonin connection can be a double-edged sword. We do need carbs, especially those that come with lots of fiber and other nutrients -- like whole grains, beans, fruits, and vegetables. But Judith Wurtman, PhD, a Massachusetts Institute of Technology researcher who is an expert on food and mood, suspects many women learn to overeat carbohydrates (particularly snack foods) to make themselves feel better. Of course, this leads to weight gain. Some researchers think carbohydrate-rich meals affect our moods in other ways, perhaps because of comforting feelings and memories we associate with eating these foods as children.
Folic acid (folate). Too little folic acid in our diets can cause lower levels of serotonin in our brains. Some studies suggest that taking folate supplements (there's a day's supply in most multivitamins) and eating folate-rich foods may help some people who suffer from depression. Folate-rich foods include spinach, green soybeans, lentils, romaine lettuce, pinto beans, black beans, navy beans, kidney beans, broccoli, asparagus, greens, orange juice, beets, papaya, Brussels sprouts, and tofu.
Alcohol. You don't have to be an expert to deduce that alcohol is probably not a mood stabilizer and that you should avoid excessive amounts in the interest of discouraging low moods. But there is also scientific evidence pointing to a relationship between serotonin dysfunction, negative moods, and excessive alcohol.

Editor's Note: If you have persistent depression, don't rely on food to improve your mood. Seek medical help from a professional such as a psychologist, psychiatrist, or social worker. If you're not sure where to turn, ask your doctor for a referral. Check your employee benefits for something called the Employee Assistance Plan, which offers free counseling. Keep in mind that depression is more treatable now than ever before, thanks to progress in medications and counseling techniques.

Top 10 products for a great mood

Endorphin, dopamine, serotonin and norepinephrine are hormones of joy, happiness and good mood. It’s great if you are in love or experience other positive emotions - then these hormones are produced in an accelerated mode. But what to do when there are not too many reasons for joy? Certain foods that should be included in the menu on an ongoing basis will help. And yes, it is a scientifically proven fact that diet affects the production of hormones of happiness, reduces stress levels and stimulates brain activity.
It is important to remember that in general, you need to eat a balanced and varied diet. Try to avoid distortions and use proteins, healthy fats, slow carbohydrates, fiber, vitamins and trace elements in the correct proportions. Only with a balanced diet, our body absorbs the necessary nutrients, which, among other things, start the process of producing hormones of joy. If we are deficient in vitamins and minerals, the body becomes depleted and literally “does not know” what it should do in the struggle for life – there is no time for happiness at all.
Try to change your habits and eat mindfully, listen to yourself, understand the body, enjoy food, enjoy tastes and sensations.
By the way, have you noticed that any strict diets lead to a deterioration in mood? And often we do not connect these things and cannot understand the cause of stress, looking for it in absolutely other areas of life. Therefore, if a diet is necessary for some reason, do not assign it to yourself spontaneously - contact a nutritionist to draw up an individual nutrition schedule.
Another common and destructive habit in a bad mood is the jamming of sorrows with sweets. A piece of cake or a handful of sweets will cause a spike in blood sugar levels. The brain, trying to comprehend the sudden carbohydrate explosion, begins to produce insulin furiously. For a short time, it seems to us that life is getting better, there is a surge of energy and a sense of satisfaction. But happiness does not last long: sweets are simple carbohydrates. A sharp surge of emotions is very quickly replaced by the same sharp rollback, and the hand reaches for another portion of dessert. Often the process gets out of control, the so-called sugar addiction develops, and this is extremely dangerous. After all, an excess of sugar eventually threatens with serious diseases: obesity, metabolic suppression, cardiovascular diseases, impaired immunity, calcium excretion and the development of osteoporosis.

So we suggest switching from sweets to healthy foods - we have collected the top 10 products for a good mood.

Vegetables and fruits

Almost all vegetables and fruits have antioxidant properties. Scientists have proven that diets rich in plant-based foods, among which the main place is occupied by vegetables and fruits, help to cope with depressive moods. The oxidative process for the body is also a kind of stress, leading to discomfort. Fiber and phenolic compounds, which come from vegetables and fruits, fight harmful substances and cleanse the body. When we feel healthy, there is no reason for emotional swings.

Greenery

Dill, parsley, spinach and lettuce contain folate, from which folic acid, or vitamin B9, is synthesized. It performs many functions, the main of which are participation in the process of cell division and growth and protection of DNA. Lack of folic acid provokes anemia, which immediately affects both the general and mental state.

Lentils and beans

In addition to being an excellent source of easily digestible vegetable protein and fiber, they are rich in B vitamins, zinc, magnesium, and selenium. All these trace elements affect our mood.

Dark chocolate

Only he and no other - neither milky nor white. The content of cocoa beans should be at least 50%, more is even better. Cocoa contains a lot of magnesium and tryptophan, they are involved in the production of endorphins. Dark chocolate also stimulates brain activity - a few pieces are simply indispensable for increased mental stress.

Bananas

They are called natural antidepressants for the ability to quickly even out the emotional background. This happens due to magnesium, potassium, phosphorus and B vitamins - bananas are especially rich in vitamin B6. They activate the brain, energize and protect against stress. Since bananas are high in calories, they should not be abused and it is better to eat one or two bananas in the morning. For example, you can cook breakfast with them.

Fatty fish

Their wealth is Omega 3 polyunsaturated fatty acids, whose role in the body is multifaceted. They start metabolism, form connections between nerve cells, work as antioxidants, reduce the risk of developing cardiovascular diseases, improve memory and concentration, and improve mood. And fish, like seafood, contains iodine, which also helps to increase concentration.
If you have children, be sure to cook fish dishes for them - you will see how school performance will grow.

Hot pepper

The capsacin in peppers is a pungent substance that irritates the nerve endings on the tongue. The brain receives a danger signal in the form of a burning sensation and responds by increasing blood circulation and the production of endorphins, including norepinephrine. This is where the good vibes come in. True, as soon as the “passions” subside and the burning sensation passes, the effect also weakens. In addition, hot pepper stimulates digestion, starts the metabolism and the immune system.

Seaweed

The best source of iodine and B vitamins, which are fully represented in seaweed. It also contains a lot of magnesium, calcium and iron. Scientists advise adding it to the diet for chronic fatigue and apathy.

Pistachios and walnuts

In principle, any nuts are very useful, as they contain Omega 3 fatty acids, magnesium, selenium and B vitamins, but these varieties have the most of them. Nutritionists recommend eating 50 grams of nuts daily to prevent depression. No longer worth it, as they have a high calorie content.

Dairy products

Yogurt, cottage cheese and cheese contain the so-called anti-stress amino acids: tyramine, trictanin and phenylethylamine. They are involved in the formation of happiness hormones, as they help brain cells absorb nutrients.
Maybe eating healthy won't boost your mood instantly. However, in the long run, proper nutrition will improve your overall well-being. And when nothing hurts a person, then there are much fewer reasons for sadness.

Hormone of happiness: what foods cheer you up

Helpful Hints

Happiness is a relative concept, because each person puts something of his own into it. Nevertheless, it can be argued that a truly happy person certainly has a good mood, he radiates positive and energy. Few people know that joy and positive emotions can be evoked through good nutrition. Next, we will figure out which foods cheer up and make us happy.

Happiness hormone - serotonin

The hormone responsible for the feeling of happiness is called serotonin. It is not easy to activate its production by the body, as this is a rather complicated process. This will require specific amino acids, vitamins, carbohydrates, trace elements (especially magnesium and zinc). In the event that the diet does not include all of the above components, serotonin will not be synthesized, which means that a feeling of happiness is unlikely to appear.

An ideal source of nutrients are vegetables and fruits, and especially brightly colored ones (peppers, carrots, etc.). They contain an amazing amount of vitamins and microelements.

Vitamins of group B are especially important for improving mood, and they are abundant in fish and seafood, milk, cereal grains, and brewer's yeast. Below we will look at the main products that positively affect the synthesis of serotonin.

Mood-lifting products

Brightly colored fruits and vegetables
As mentioned above, brightly colored vegetables and fruits always contain a huge amount of substances that promote serotonin synthesis. They are especially rich in vitamins. Therefore, include beets, citrus fruits, pumpkins, peaches, apricots, peppers, carrots in your diet. Vitamins, amino acids and trace elements that are part of them will help the formation of the hormone of happiness.
Bananas
Even though bananas are not brightly colored fruits, they do help improve mood. The fact is that they contain harman. This rather rare alkaloid causes euphoria. In addition, bananas contain a lot of vitamin B6, without which serotonin will not be produced.
Nuts
This product not only promotes the synthesis of the hormone of happiness, but reduces nervous tension. Agree, there can be no question of any joy if a person is under stress. And nuts help to remove it, because they contain monounsaturated fatty acids and vitamin E, which have a calming effect on our body.
Fish
Fish, especially fatty fish, is one of the most beneficial foods in terms of improving serotonin synthesis. It contains a lot of vitamins D and B6, as well as acids necessary for our body.
Cheeses
There are also a lot of vitamins and fatty acids (they are also called natural antidepressants) in good cheeses. In addition, this dairy product contains a lot of tryptophan, and, as you know, it has the ability to relieve stress and reduce nervous tension. Eating cheese for dinner a few hours before rest contributes to a sound, full-fledged sleep, which in itself is the key to health and good mood.
Beans
This product contains a lot of magnesium. This microelement has a relaxing effect on muscle tissue and even eliminates cramps. Well, when the body is relaxed and the metabolism is adjusted, our mood automatically improves.
Cocoa and chocolate
Cocoa bean products have long been known to be excellent antidepressants. The invigorating effect of chocolate and cocoa is due to the presence of tryptophan and caffeine in these products. The first relieves tension and stress, the second - gives energy.
Eggs
The most common eggs are a good source of vitamins A, B, E, D, as well as some healthy fatty acids.
Learn more