It can be tempting to eat high-calorie, processed foods if you’re feeling down. But, not only is a diet high in processed food bad for our physical health, it can impact our mood too.
On the other hand, research into the relationship between nutrition and mental health has revealed that many foods have mood-boosting properties.
We’ll explore some of the top mood-boosting foods below.
1. Fatty fish
Omega-3 fatty acids are essential fats that we have to get through our diet because our bodies can’t produce them.
These fatty acids boost serotonin levels in the brain, which can help to stabilise mood and prevent mood disorders. Depression and anxiety are two of the most common mental health conditions, and studies have found that omega-3s may help to treat them.
Fatty fish (like tuna and salmon) are rich in the two types of omega-3s – docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) – that research has highlighted to be most effective at fighting symptoms of depression. Interestingly, this clinical study found that EPA was just as effective at fighting depression as prescribed antidepressant drugs.
While there’s no official recommended dose, the majority of experts agree that most adults should aim to consume 500mg of combined EPA and DHA per day. Given that a 100g serving of salmon provides 2,150mg of EPA and DHA, eating it a few times per week is a great way to fit these fats into your diet.
Other foods high in omega-3s include mackerel, sardines, anchovies, chia seeds, and soybeans. You can find more information about the mood-boosting benefits of omega-3s in our article; Omega-3: what is it and why do we need it? Or, for cooking inspiration, check out these 20 recipes full of omega-3 fatty acids from Bon Appetit.
2. Dark chocolate
Chocolate is full of several mood-boosting compounds. Firstly, research shows that the sugar in chocolate can improve mood by providing the brain with a quick source of fuel.
It’s also rich in other feel-good compounds, including caffeine, theobromine, and N-acylethanolamine (a substance chemically similar to cannabinoids that has been linked to improved mood).
Chocolate is also high in health-promoting flavonoids, which have been shown to reduce inflammation, enhance blood flow to the brain, and prevent the formation of amyloid plaques (a hallmark of Alzheimer’s disease) – all of which are important for mood regulation.
Lastly, chocolate is a great treat and its smell, taste, and texture can boost our moods!
That said, because milk and white chocolate are also high in fat and sugar, it’s best to choose chocolate with a higher cocoa percentage for maximum health benefits. Dark chocolate is higher in flavonoids, lower in added sugar, and has various other health benefits – including for heart health.
As well as enjoying a few squares as a snack by itself, why not try this dark chocolate oatmeal for breakfast from Eat This Much? Or, have a go at baking these dark chocolate and oat clusters from Spark Recipes?
3. Fermented foods
Fermented foods like kimchi, yoghurt, kombucha, kefir, and sauerkraut are closely linked to gut health, but research has revealed that they can improve mood too.
The fermentation process allows live bacteria to thrive in foods, which allows them to convert sugars into acid and alcohol. It’s during this process that probiotics are created. Probiotics are live microorganisms that support the growth of healthy bacteria in the gut and may increase serotonin levels.
Serotonin is a neurotransmitter that affects various aspects of human behaviour – including mood, stress response, and appetite. And, according to scientific research up to 90% of the body’s serotonin is produced by the gut microbiome (the collection of healthy bacteria in your gut).
The gut microbiome also plays a role in brain health, and research has found a possible connection between healthy gut bacteria and lower rates of depression. Check out our article on the gut-brain connection to learn more.
That said, it’s important to note that not all fermented foods are good sources of probiotics – for example, wine, beer, and some breads don’t provide the same health benefits. This is due to different cooking and filtering processes.
For further reading, check out our articles; 8 fermented foods for gut health and What’s the difference between probiotics and prebiotics?
4. Bananas
Bananas are high in vitamin B6 and tryptophan. Tryptophan is a type of protein that the body converts into the mood-boosting hormone, serotonin.
Plus, one large banana contains around 16g of sugar and 3.5g of fibre. Though this might seem like a lot of sugar, the high fibre content means that energy is released into the bloodstream slowly. This can be helpful for enhancing mood, as we know from research that low blood sugar levels can cause irritability and mood swings.
Studies also show that bananas (especially those still showing green peel) are an excellent source of prebiotics (a type of fibre that promotes healthy bacteria growth in the gut). A strong gut microbiome is linked with lower rates of mood disorders.
For inspiration on how to include more bananas in your diet, check out these healthy banana recipes from BBC Good Food. Or, you could have a go at making banana bread using our recipe.
5. Oats
Oats are a popular breakfast option and there are many ways to enjoy them – from porridge and granola to overnight oats and baked oats.
Oats are a great way to add more fibre to your diet, which this study found can improve mood and help to sustain energy throughout the day. These effects are attributed to the impact of fibre on blood sugar control.
While other whole grain sources such as buckwheat and barley can have this effect, research shows that oats may be particularly beneficial because they’re also a great source of iron. Just one 80g serving of oats offers 19% of your daily iron needs.
Anaemia (iron deficiency) is one of the most common nutrient deficiencies and is linked with low iron intake. Symptoms of anaemia include fatigue and mood disorders. Research suggests that people may experience an improvement in these symptoms after eating more iron-rich foods.
For inspiration, check out our article; 8 ways to enjoy oats for breakfast.
6. Blueberries
Various research has linked eating more fruits and vegetables with lower rates of depression.
While the reason for this isn’t entirely clear, it’s known that diets high in antioxidants can help to reduce oxidative stress (an imbalance of harmful molecules known as free radicals) and inflammation – which are linked with depression, anxiety, and other mood disorders.
Blueberries are particularly high in antioxidants called anthocyanins which are responsible for their purple-blue colour. This study found that people whose diets were high in anthocyanins had a 39% lower risk of developing symptoms of depression.
If you’re unable to buy fresh berries or want to reduce costs, you can buy frozen ones instead. Berries are usually frozen at their peak ripeness, which means they retain the maximum amount of antioxidants.
From blueberry smoothies to low-carb blueberry muffins, you’ll find plenty of blueberry recipe ideas on the Eating Well website.
7. Nuts and seeds
Nuts and seeds are an excellent source of plant-based proteins, healthy fats, and fibre.
They may also provide tryptophan, which is an amino acid that produces the mood-boosting chemical serotonin. Cashews, peanuts, almonds, and walnuts, as well as sesame, pumpkin, and sunflower seeds, are all excellent sources of tryptophan.
Nuts and seeds are also a large component of the Mediterranean diet, which promotes fresh, whole foods, limits intake of processed items, and can support a healthy brain. You can read more about this in our article, The Mediterranean diet – what is it and what are the benefits?
Interestingly, this 10-year-study of 15,980 adults linked a moderate nut intake to a 23% lower risk of depression.
Lastly, certain types of nuts and seeds, including Brazil nuts, almonds, and pine nuts, are also good sources of zinc and selenium. These minerals are important for brain function and deficiency is linked with higher rates of depression.
There are various ways to add more nuts and seeds to your diet. You could consider swapping to a nut or seed-based milk, baking with nut flours, or topping your favourite meals with nut butter or a sprinkling of nuts and seeds (in moderation).
For more inspiration, check out these simple ways to add nuts and seeds to every meal of the day from Global News. Or, read our guides to chia, flax, and hemp seeds.
8. Coffee
Coffee isn’t only one of the world’s most popular drinks, but research also suggests that it makes us happier.
Coffee’s caffeine content prevents a naturally occurring compound called adenosine from attaching itself to the brain receptors that promote tiredness, increasing alertness and attention levels as a result.
Studies also show that caffeine increases the release of mood-boosting neurotransmitters, such as norepinephrine and dopamine.
Interestingly, this study found that both caffeinated and decaffeinated coffee significantly improved mood compared with a placebo drink – suggesting that coffee also contains other compounds that influence mood.
Note: Coffee can affect sleep and increase blood pressure. As a result, it’s important not to drink too much coffee or consume it too close to bedtime. Experts recommend having no more than four cups of brewed coffee per day.
9. Beans and lentils
Beans and lentils are fantastic sources of plant-based protein, fibre, and other mood-boosting nutrients.
An excellent source of B vitamins, beans and lentils can help to boost mood by increasing levels of neurotransmitters like serotonin, dopamine, norepinephrine, and gamma-aminobutyric acid (GABA); all of which are important for regulating mood.
B vitamins play a key role in nerve signalling too, which allows proper communication between nerve cells. Low levels of these vitamins – especially B12 and folate – have been linked with various mood disorders, including depression.
Beans and lentils are also a great source of zinc, magnesium, non-heme iron, and selenium, which are known to boost mood.
Whether you add them to soups, salads, wraps, tacos, or quesadillas, there are plenty of ways to introduce more beans and lentils into your diet. Check out these 10 ways to add more pulses to your diet from Getty Stewart for more ideas.
Final thoughts…
If you’re feeling down, it can be tempting to reach for a packet of crisps, sweets, or There’s nothing wrong with indulging in sweet or salty treats from time to time, but research shows that these foods are unlikely to help improve our mood.
Instead, there are plenty of other delicious and healthy foods that may have mood-boosting abilities. So, next time you need a little pick-me-up, why not try one of the foods above? Hopefully you’ll be feeling yourself again in no time.
For more health-boosting tips, head over to the food and drink and healthy mind sections of our website.
What are your favourite mood-boosting foods? Are there any foods in particular that affect your moods? We’d be interested to hear from you in the comments below.
