23 Mood Boosting Foods That Improve Mental Health, According to Experts

Salmon and Albacore Tuna

Fatty fish, like salmon and tuna, are packed with omega-3 fatty acids, which are good for your heart and your mind. "The abundance of omega-3 fatty acids in fish like salmon and albacore tuna may contribute to improved mood and mitigation of depression through the impact of omega-3 fats as anti-inflammatory signaling molecules, and in their structural role in the brain," explains Casey Means, MD.

"It's important to remember that 60 percent of our brain tissue is made of fat, so the choices of fat we incorporate into our diet have a large impact on both the structure and function of our brains."

Two specific omega-3s—docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)—have been associated with lower levels of depression. According to a 2016 review of scientific data, DHA and EPA help modulate the mechanisms of brain cell signaling, including the dopaminergic and serotonergic pathways. In other words, they can boost your mood.

Dark Chocolate

Yes, a chocolate bar can really help improve your mood! "Studies have shown that dark chocolate consumption is associated with lower odds of clinically relevant depressive symptoms, with individuals consuming the highest amount of dark chocolate having 57 percent lower odds of depressive symptoms than those who reported no dark chocolate consumption," says Means.

"This may be related to chemicals in dark chocolate called cocoa polyphenols, which are potent antioxidants and may improve inflammatory profiles. There are also psychoactive ingredients in chocolate, which may produce positive feelings."

However, when shopping for mood-boosting chocolate, Means points out that the cocoa content is key. "It's ideal to get the darkest chocolate you can find, as this will have the least sugar and the most cocoa mass (excess sugar and subsequent spikes and crashes can lead to mood lability)," she explains. "I opt for 85 percent or above, and like organic brands such as Alter Eco and Green & Black's."

Fermented Foods

In addition to supporting good gut health, fermented foods, like sauerkraut, yogurt, and kimchi, may also have a positive impact on your mood. These foods contain probiotics, which, according to numerous studies, may boost serotonin levels. This is especially important because serotonin—sometimes called the "happy hormone"—is responsible for lifting your mood.

"The positive impact of fermented foods on mood may be related to the close relationship between gut function and brain health, with a fascinating bidirectional relationship existing between the two," Means shares. "One study showed that individuals with the highest intake of probiotic foods had significantly lower odds of depression severity and self-reported clinical depression. These effects were stronger in men."

Means adds: "There are several proposed mechanisms of why this might be the case, including the impact of fermented foods on blood sugar control and metabolic health, which impacts mood and the brain. Additionally, the enriched chemicals in fermented foods—unique flavonoids—may positively impact the microbiome to mitigate inflammation and oxidative stress, both of which can negatively impact the brain."

Brazil Nuts

"Brazil nuts are one of the most potent sources of selenium, which has several functional roles in the body, including in the generation of key immune and antioxidant proteins called selenoproteins, as well as in the healthy production of thyroid hormones," says Means.

Per a 2021 study, high selenium intake is associated with a lower prevalence of depression, even after adjusting for several variables. The inverse is also true, as selenium deficiencies are common in people with depression.

"Healthy thyroid function is closely implicated in mood, as both hyper and hypothyroidism can have significant mood effects," Means continues. "Optimal antioxidant and immune function is fundamental to mood status by ameliorating oxidative stress (which the brain is very sensitive to) and chronic inflammation, both of which can have negative effects on the brain."

Kale and Spinach

According to Stacie J. Stephenson, CNS, dark leafy greens, in particular (think kale, spinach, and Swiss chard), are rich in B vitamins. According to this 2016 Nutrients article, these vitamins play a role in producing brain chemicals that affect mood and other brain functions.

Additionally, low levels of B12 and other B vitamins, such as B6 and folate, may be related to depression. If you're not a fan of dark leafy greens, you can get your fill of B vitamins by eating foods like bananas and eggs.

Coffee

Though it may seem counterintuitive, drinking a cup of coffee can lift your mood. While caffeine might make some people feel jittery or anxious, it can also stop a naturally occurring compound called adenosine from attaching to brain receptors that encourage tiredness. This, in turn, increases alertness and attention, thus having a positive effect on your mood.

Caffeine has also been scientifically proven to increase the release of mood-boosting neurotransmitters like dopamine and norepinephrine, but there's evidence to suggest that coffee's mood-boosting properties extend beyond the stimulant. In fact, a 2018 study of 72 adults found that both caffeinated and decaffeinated coffee significantly improved people's mood, compared with a placebo beverage. This suggests that coffee may have other compounds that positively influence mood as well.

Beans and Lentils

Stephenson points out that beans, legumes, and other complex carbohydrates that are slowly absorbed by the body can reduce cravings for less healthy carbs that can often lead to volatile blood sugar spikes, which, as Means points out, can cause moodiness and irritability. These complex carbs also provide microbiome-enhancing fiber and resistant starch, which helps keep your blood sugar stable and limits the likelihood of mood swings.

Need another reason to stock up on beans and lentils? Both foods are also good sources of tryptophan, which the body uses to make serotonin.

Carbohydrates

“Carbs rule when it comes to boosting your mood. Although way too many people have negative things to say about carbohydrates, carbs can actually make you feel good, provided you eat the right types of carbs and the right amounts for your body,” says Bonnie Taub-Dix, RDN.

“When we don’t feel well, we usually revert back to comfort foods, the foods we were given as kids, and the foods that make us feel better—foods that don’t require a lot of work to digest and absorb. Usually, this type of food is carbohydrates. When it comes to carbs (such as whole grain bread, potatoes, pasta, etc.), comfort rules, for many reasons.” 

Taub-Dix adds: “Fat and protein take a long time to break down in our systems, and carbohydrates get broken down more quickly. Therefore, you can derive energy and feel more uplifted the fastest from carbs. Carbohydrates also have a powerful effect on serotonin, a chemical in the brain that has a strong influence over both emotion and eating, thereby creating a calming sensation.”

Pumpkin Seeds

“Pumpkin seeds—also known as pepitas—are high in magnesium, with one ounce providing almost half your daily needs. About 50 percent of Americans don’t get enough of this essential mineral, and diets low in magnesium have been associated with depression,” shares Kim Kulp, RDN.

According to a 2009 study of more than 5,700 adults, those who had low magnesium intake reported symptoms of depression and anxiety, while those with adequate magnesium intake were less likely to feel anxious or depressed.

Green Tea and Black Tea

The ritual of sipping a hot cup of tea may have mood-improving effects on its own, but it’s what is on the inside that really makes a difference.

“L-theanine, an amino acid, is one of the most important substances in tea. Tea is actually a commonly consumed substance in the Blue Zones—a region where people live the longest. L-theanine is naturally found in green and black tea, and it has been linked to decreased stress and anxiety and may improve your mood overall,” says Poonam Desai, MD.

Berries

“Berries are usually known for their antioxidant benefits in boosting immunity, but they have another powerful compound called quercetin,” notes Rhyan Geiger, RDN.

“Quercetin is a phytochemical that acts as a natural antidepressant in the nervous system. It inhibits levels of an enzyme called monoamine oxidase (MAO) that is known to cause depression. Not only does it boost your mood, but it can also lower the risks of other neurodegenerative diseases, like Alzheimer’s.”

Chia Seeds

Another food that’s a great source of magnesium? Chia seeds. “Chia seeds are tiny yet mighty. They’re packed with omega-3 fatty acids, protein, fiber, and micronutrients, and are a good source of magnesium,” explains Johna Burdeos, RD.

“About two tablespoons meets close to 25 percent of the daily value for magnesium. Magnesium supports blood pressure and blood sugar regulation, and it is also involved in relaying signals between our brain and our body. Low levels of magnesium, according to research, are linked to depression and weakness.” 

Mushrooms

Mushrooms are more than just a hearty vegetable and occasional meat substitute. “Studies have associated mushroom consumption with lower risk of depression,” says Kaleigh McMordie, MCN, RDN, who cited a multi-year study that found those who ate mushrooms were less likely to be depressed.

“Mushrooms are one of the few natural food sources of vitamin D, which tends to be low in people with depression. They are also sources of B vitamins, fiber, and antioxidants, all of which support healthy moods,” she adds. “Mushrooms are high in the antioxidant ergothioneine, which could be responsible for their positive effect on mood. This antioxidant may lower oxidative stress, reducing the symptoms of depression."

Lean Meat

“This may come as a surprise, but I would add lean meat, such as beef, chicken, and pork, to the list of foods that positively affect mood because meat is an excellent source of iron. Adequate iron intake is an issue for millions of Americans, particularly women of childbearing age and pregnant women who have higher iron needs,” shares Elizabeth Ward, MS, RDN.

“Iron is necessary to transport oxygen to the brain and the rest of the body as part of red blood cells. Low iron intake can easily result in iron-deficiency anemia, which is linked to some depressive symptoms including a lack of energy, irritability, and weakness.”

A 2020 study supports Ward’s claim. The study, which appeared in BMC Psychiatry, found that those with iron deficiency anemia had an increased risk of psychiatric disorders, regardless of other factors. As Ward clarified, the type of iron you consume is crucial as well. “Lean meat supplies heme iron, the type of iron found in animal foods that is more readily absorbed than the iron found in plant foods,” she adds.

Avocado

We all know that avocados are rich in healthy fats (monounsaturated fats), but what's even better is how they affect brain function. "Monosaturated fats support neurotransmitter function, which positively impacts your mood," says Amy Shapiro MS, RD, CDN.

"Avocados are also packed with essential vitamins and minerals including vitamin E, vitamin B6, folate, potassium, and magnesium, which all play various roles in brain function and mood regulation."

The green fruit also contains the amino acid tryptophan, which, according to Shapiro, "serves as a precursor to serotonin, our 'feel good' hormone.

Oats

A good source of daily fiber is always recommended for those who need a digestive system reset or want to maintain a healthy gut biome. That's where oats come in. According to Shapiro, oats are a "rich source of complex carbs/fiber that regulate blood sugar levels and limit mood swings and irritability."

"Oats contain magnesium, which regulates mood as magnesium deficiency has been linked to symptoms of anxiety and depression," she says. "They are also a good source of various B vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), vitamin B6, and folate (B9). These vitamins influence energy metabolism, which is crucial for maintaining a stable mood."

Spices

Never underestimate the power of spices when it comes to health benefits, namely those of turmeric, cinnamon, and ginger, all of which effectively boost your mood and can be added to your diet in the simple form of tea.

According to Shapiro, turmeric's anti-inflammatory properties can provide an antidepressant effect (it contains curcumin, which boosts serotonin and dopamine). "Turmeric also promotes the growth of healthy gut bacteria, which has been shown to positively influence mood," she says.

Not just a garnish, cinnamon is an adaptogen that balances stress hormones to promote a sense of calmness. "The aroma of cinnamon has been associated with feelings of comfort, which can promote a sense of relaxation and reduce stress," says Shapiro. "Its anti-inflammatory properties may also help support mood stability."

In addition to supporting digestive health and increasing serotonin levels in the brain, ginger has been shown to help with depression. "Ginger's anti-inflammatory properties can improve your mood, as chronic inflammation has been linked to mood disorders such as depression," says Shapiro.

Sweet Potatoes

Rich in various nutrients including vitamin A, vitamin C, and several B vitamins like B6, sweet potatoes are a great vegetable to eat when you're feeling down. "Sweet potatoes are a good source of complex carbohydrates, which can increase serotonin levels in the brain leading to improved mood and promoting feelings of relaxation," says Shapiro, who adds that sweet potatoes also contain fiber to help stabilize blood sugar levels.

There are so many ways to enjoy the humble sweet potato; as fries, roasted with herbs, as a mash, or in a breakfast hash.

Poultry

Do you know why everyone feels happy right after Thanksgiving dinner? It's that healthy dose of tryptophan that can be found in turkey and chicken. "Poultry is a lean source of protein that can help promote feelings of satiety and helps to regulate blood sugar levels, helping you maintain a stable mood," says Shapiro. Increase your intake by incorporating grilled chicken into salads and swapping out red meat for turkey burgers.

Olive Oil

Remember those monounsaturated fats we talked about earlier? Olive oil has them, too. Another healthy fat that can also promote feelings of satiety and satisfaction after a meal, olive oil is not only an easy addition to many meals, it's beneficial for depression as well.

"[Olive oil] contains phenolic compounds that have potent anti-inflammatory effects, decreasing mood disorders including depression and anxiety," says Shapiro. "Olive oil is part of the Mediterranean style diet, which has been associated with a lower risk for depression."

Low-fat Dairy

Great for protein and probiotics, many low-fat dairy products are fortified with vitamin D, which is important for overall brain health. According to Shapiro, "low levels of vitamin D have been associated with increased risk of depression and other mood disorders." Try adding yogurt to your breakfast lineup for a mood boost.

Garlic

If you have a love affair with garlic, then you know this flavorful plant is loaded with antioxidant properties that can reduce oxidative stress and inflammation in the body and support immune function to reduce the risk of illness.

"Garlic has also been shown to lower blood pressure and reduce cholesterol levels, which improves cardiovascular health which can promote better blood flow to the brain and indirectly impact mood and well-being," says Shapiro.

For those who don't mind the smell, the aroma of garlic has been associated with feelings of comfort, which can "promote a sense of relaxation and, therefore, have a positive impact on your mood," notes Shapiro.

Honey

We know that honey is a natural sweetener, but it can also be a quick source of energy during periods of sluggishness. "The taste and texture of honey can be soothing and comforting, which may have a calming effect on the mind and contribute to a more positive mood," says Shapiro.