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.
Chocolate is rich in many mood-boosting compounds. Its sugar may improve mood since it’s a quick source of fuel for your brain. 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. It’s best to opt for dark chocolate, which is higher in flavonoids and lower in added sugar than milk chocolate.
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. During this process, probiotics are created. These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels. 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.
Bananas may help turn a frown upside down. They’re high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin. Furthermore, 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.
Oats are a whole grain that can keep you in good spirits all morning. They’re an excellent source of fiber, providing 8 grams in a single raw cup. 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.
Curiously, eating more fruits and vegetables is linked to lower rates of depression. Berries are 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.
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. A 10-year study in 15,980 people linked moderate nut intake to a 23% lower risk of depression.
Coffee is the world’s most popular drink, and it may make the world a bit happier, too. It increases the release of mood-boosting neurotransmitters, such as dopamine and norepinephrine. 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.
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.