Are you someone who turns to sugary snacks or a greasy meal when you are feeling down? The classic comfort foods that feel oh so comforting in the moment, but yet have you feeling crappy later. 

The truth is, food can impact your mood. Good or bad. Here’s why…

Food and Mood Connection

Your mind and your gut are linked. And while it may feel good to indulge in reaching for a pint of ice cream or chili cheese fries, you are actually doing yourself a disservice. 

It might feel sad to hear that your favorite foods put you in a funk. But there is exciting news: you can munch your way to a better mood. 

While no one food will make you magically content, there are foods that can help with mental health, depression, energy levels, and overall happiness. 

How to Boost Your Mood Naturally with Foods that Will Make You Happy

1. Fish

We aren’t talking about fried fish here. Among the list of fish, some of the easiest to find are…

  • Wild salmon 
  • Sardines 
  • Anchovies 

Hint: These fishy friends are rich in omega-3 fatty acids!

2. Berries and Fruit 

Reaching for fruit instead of sugary sweets will help you avoid mood crashes and irritability. Fruit and berries are high in antioxidants and fiber which help your skin glow and keep your stomach fuller longer. A fan-favorite… 

  • Bananas 

Because fruit still has sugar, it’s important to not eat in excess. Just like anything else!

3. Nuts and Seeds

Nuts and seeds are a great way to increase your intake of healthy fats. While some are cheaper and easier to find than others, the list is long and varied!

  • Walnuts 
  • Almonds
  • Cashews 
  • Peanuts 
  • Pine nuts 
  • Pumpkin seeds
  • Sunflower seeds
  • Sesame seeds
  • Chia seeds

Keep in mind: nuts and seeds that are high in sodium will have adverse mental health impacts, so keep away from anything too salty!

4. Whole grains

Whole grains are a cheap and easy staple to incorporate into your diet and increase your mood. They also happen to be rich in B vitamins.

  • Oats
  • Quinoa 
  • Brown rice 
  • Wild rice

Note: white bread does not count as a whole grain! 

5. Beans and Lentils

Not only are beans and lentils full of B vitamins, but they also provide fiber for an inexpensive cost. Some of the top options are…

  • Chickpeas 
  • Kidney beans 
  • Black beans
  • Lentils
  • Soybeans
  • Pinto beans

Did someone say chili? Yum!

6. Caffeine

Caffeine does make the list of foods that can help boost your mood even though it’s not a food. The trick is to not overdo it. Caffeine includes…

  • Coffee
  • Green tea
  • Black tea

Teas are a great alternative for those who enjoy a mellower caffeine rush!

7. Fermented Foods

The reason fermented foods are a great option for a better mood is because they are high in probiotics. 

  • Kimchi 
  • Sauerkraut 
  • Pickled vegetables

These three are popular pickled options, but if wrinkled cabbage doesn’t do it for you, the items below are rich in probiotics too.

  • Kefir 
  • Yogurt
  • Buttermilk 
  • Miso 
  • Kombucha 

If you are into complicated cooking, try making one of these items from scratch!

8. Vegetables

As long as vegetables exist, they will be a vital part of eating healthy. There’s no getting around it. Vegetables contain vitamins and fiber, helping you live longer AND feel better. The vegetables below are blasted with B vitamins…

  • Spinach 
  • Edamame 
  • Artichokes 
  • Turnip greens 
  • Avocado 
  • Broccoli

Most veggies have good mood impacts so feel free to stray from the list!

9. Dark chocolate

It’s not all veggies and fishy, fermented foods…you can still eat chocolate! While you want to avoid milk chocolate and white chocolate, dark chocolate can help cure your sweet tooth while boosting your mood due to it containing caffeine and antioxidants. 

Tip: look for chocolate with a percentage of 70% or higher.

What Foods Help Improve My Mental Health?

When feeling down or looking to make a positive lifestyle change, there are some nutritional elements to keep in mind.

Omega-3 Fatty Acids and Healthy Fats

These unsaturated fats help every cell in your body to run, especially your brain. When you ingest omega-3 and other healthy fats you  

  • lower your cholesterol
  • fight inflammation 
  • and help your heart 

Omega-3 fatty acids and healthy fats keep you running like a finely oiled machine!

Probiotics 

Your body is full of bacteria…good and bad. Probiotics serve as live, good bacteria that help restore the balance in your body. Probiotics

  • promote good gut health 
    • Gut health is linked to mental health so probiotics = better moods and lessened depression and anxiety 
  • help your heart 
  • and help skin conditions like eczema 

Keep your gut happy and eat foods full of probiotics!

B Vitamins

Because B vitamins help you break down everything you ingest, they are essential to your cell health. Generally, benefits from B vitamins include

  • stronger immune systems
  • higher energy
  • better mood regulation
  • healthier brains 
  • and healthier hearts

Who needs more than that! 

Caffeine (in low doses!)

Caffeine can provide a mood boost, but moderation is key. As a stimulant, it benefits users by

  • warding off fatigue
  • increasing short term memory 
  • and helping with dopamine production 
    • A chemical responsible for happiness

Too much caffeine can have adverse effects. So drink your cup of jo! But do so with caution. 

Antioxidants

Antioxidants play a vital role in the body by neutralizing free radicals. While your body needs free radicals, creating a balance is essential to your overall health. Antioxidants 

  • prevent disease
  • fight cancer
  • help your heart and your eyes 
  • and have anti-aging powers!

Help balance your body by ingesting more antioxidants!

Foods that Affect Your Mood Negatively

In general, stay away from foods that have lots of sugar or sodium, are full of saturated fats, or contain refined carbohydrates. 

Hint: Be wary of items claiming to be “light” or “sugar-free.” They often contain aspartame, a chemical your body cannot process and will make you moody. 

Feeling sad? 

Don’t skip meals. Skipping meals, especially breakfast, means your blood sugar crashes leading to grumpiness, low energy, and overall, mood discontent. 

Try to keep your hands in your pockets when you see these items.

Bad Mood Foods

  • Soda
    • Including diet soda
  • White toast 
  • Energy drinks 
  • Cereal 
  • Baked goods 
  • Potato chips 
  • Canned foods 
  • Alcohol

Again, the problem with most of these foods is that they contain high levels of sugar, salt, unhealthy fats, and refined carbohydrates which will leave you feeling down in the dumps. 

Things to Remember

Food can and does impact your mood. Reaching for overly processed foods that are salty and sugary feels good in the moment but has negative mental health effects. 

Incorporate foods that are high in omega-3 fatty acids, healthy fats, B vitamins, and antioxidants to feel better. 

If you want to learn more about the brain’s reactions to certain nutrients, Healthline has a great blog post. 

Don’t worry! If you aren’t a foodie, there are other ways to boost your mood! Check out my other list! 

For foodies, get cooking! Use these foods to eat your way to a better mood.