There is a wealth of evidence suggesting that activities such as exercising, spending time outdoors during the day, and cuddling with a pet can lift your mood. As it turns out, what you eat can also have a significant impact on your mood.
Whether you’re dealing with the winter blues or feeling stuck in a rut, the food you put in your grocery basket and on your plate can make a difference.
While no food is a cure-all, and it’s important to consult a doctor if you think you’re experiencing symptoms of depression, there are several foods that scientists have proven to enhance happiness in people. Some of these foods, like Brazil nuts, contain compounds that stimulate the production of certain feel-good hormones, while others, like coffee, can actually block compounds that can make you feel down.
Dark Chocolate
Chocolate can truly help improve your mood!
“Research has shown that consuming dark chocolate is associated with a lower likelihood of clinically relevant depressive symptoms, with those consuming the highest amount of dark chocolate having a 57% lower odds of depression symptoms than those who reported not consuming dark chocolate,” says Dr. Means.
This could be linked to chemicals in dark chocolate called cocoa polyphenols, which are powerful antioxidants and can improve inflammation profiles.
However, when choosing mood-boosting chocolate, Dr. Means emphasizes the cocoa content.
“Ideally, go for the darkest chocolate you can find, as it will have the least amount of sugar and the highest cocoa content (excess sugar and subsequent spikes and crashes can lead to mood instability). I opt for 85% or higher,” she noted.
Fermented Foods
In addition to supporting gut health, fermented foods like sauerkraut, yogurt, and kimchi can also have a positive impact on your mood. These foods contain probiotics, which, according to numerous studies, can increase serotonin levels.
This is particularly important because serotonin, sometimes called the “happiness hormone,” is responsible for lifting your mood.
“The positive impact of fermented foods on mood may be related to the close connection between gut function and brain health, with a fascinating bidirectional relationship that exists between the two,” says Dr. Means.
One study found that individuals with the highest intake of probiotic-rich foods had significantly lower odds of self-reported depression severity and clinical depression.
Brazil Nuts
“Brazil nuts are one of the strongest sources of selenium, which has several functional roles in the body, including the creation of key immune and antioxidant proteins called selenoproteins, as well as healthy thyroid hormone production,” says Dr. Means.
According to a 2021 study, high selenium intake is associated with a lower prevalence of depression, even after adjusting for several variables.
“Healthy thyroid function is closely linked to mood because both hyperthyroidism and hypothyroidism can have significant effects on mood,” Dr. Means continues. “Optimal antioxidant and immune function are foundational to mood status by mitigating oxidative stress (to which the brain is very susceptible) and chronic inflammation, both of which can have negative effects on the brain,” she adds.
Kale and Spinach
Ready to shake off those long winter blues? Eat your greens! According to Stacie J. Stephenson, a member of the American Nutrition Association, particularly dark leafy greens (think kale, spinach, and Swiss chard) are rich in B vitamins. According to this 2016 article on nutrients, these vitamins play a role in the production of brain chemicals that affect mood and other brain functions.
Beans and Lentils
Beans, legumes, and other complex carbohydrates that are slowly absorbed by the body can reduce cravings for less healthy carbohydrates that often lead to unstable blood sugar spikes, which can cause moodiness and irritability, as emphasized by Dr. Means.
These complex carbohydrates also provide fiber that improves the microbiome and resistant starch, which helps maintain stable blood sugar levels and limits the likelihood of mood swings.
Need another reason to stock up on beans and lentils? Both are also good sources of tryptophan, which the body uses to produce serotonin.
