Did you know a healthy mood may start with your gut? While research on the correlation between nutrition and mental health is relatively new, certain foods may help boost serotonin and dopamine in the brain.
Here are nine foods that are great for you and will help lift your mood and improve your outlook on life.
1. Fruits and Vegetables
According to an article in Front Psychiatry, it was reported that fruits and vegetables helped reduce symptoms of depression and anxiety. A healthy diet of fruits, vegetables, nuts, seeds, vitamins and minerals, healthy fats, and fiber can help improve brain function and reduce inflammation, reducing the risk of depression.
2. Fatty Fish
Fish like salmon and tuna are high in two types of omega-3s: docosahexaenoic acid (DHA) and eicosatetraenoic acid (EPA). A 2018 article in Asia Pacific Psychiatry showed that consuming fish high in omega-3 fatty acids may help improve mood disorders like depression. In addition to being loaded with omega-3s, salmon is also high in B vitamins (B12, B6, B9) and magnesium which are some of the best vitamins for anxiety.
3. Fermented Foods
According to a 2024 article in Neuroscience & Behavioral Reviews, fermented foods, including kimchi, kefir, sauerkraut, and kombucha are probiotics that may improve feel good hormones like serotonin. This means these foods are good for your gastrointestinal tract and show a strong link between gut health and brain health, according to a 2023 article in Frontiers in Behavioral Neuroscience.
4. Berries
Berries are an excellent source of powerful antioxidants and phenolic compounds, which may help lower levels of anxiety and depression, and oxidative stress as confirmed by one 2023 article in Food Science & Nutrition. Berries are also high in anthocyanins, the pigment that gives berries their blue and purple coloring. This pigment may help improve symptoms in certain mood affective disorders.
5. Nuts and Seeds
Nuts and seeds are loaded with plant-based protein, healthy fats, and fiber, making them the perfect for those who are physically active and crave a balanced diet. According to an article from the Cleveland Clinic, nuts and seeds produce the amino acid tryptophan, making them a mood boosting food. For nuts, look to almonds, cashews, and walnuts. For seeds, look to pumpkin seeds, sesame seeds, and sunflower seeds.
Ultimate Tip: Check out our blog on the Meditteranean Diet Grocery List, which promotes whole foods, limiting processed foods, and includes nuts and seeds for brain health.
6. Dark Chocolate
This mood food may both surprise and delight you, because according to an article in Current Research in Food Science, dark chocolate is high in feel good compounds like polyphenols, flavonoids, vitamins, minerals, and oleic acid. However, it’s best to stick to 1 to 2 squares of 70% cocoa or more, as this food is higher in calories.
7. Oats
Not only are oats an excellent source of iron and fiber, a 2019 study of postmenopausal women suggests that oats improve mental health quality of life as they help increase levels of serotonin. If you’re feeling fatigued or sluggish, a scoop of oats could help your happiness hormones and energy levels.
8. Coffee
Speaking of energy, coffee is our next “healthy food” that plays an interesting role when it comes to your nervous system. The caffeine in coffee prevents the natural compound, adenosine, from attaching to brain receptors linked to tiredness, increasing attention and alertness. Coffee also promotes the release of mood boosting neurotransmitters like dopamine and gamma aminobutyric acid (GABA), which make us feel happy and elated.
9. Beans and Lentils
Finally, beans and lentils deserve a mood food spotlight as they’re high in fiber, are a plant-based protein, and an excellent source of B vitamins. As mentioned earlier with the salmon example, B vitamins are wonderful for boosting serotonin, dopamine, and GABA levels.
The Final Word on Serotonin and Diet
If you’re looking to boost your mood and promote better energy levels, limiting processed foods and adding more whole foods to your diet is an automatic win. Incorporate these nine specific foods into your daily routine, and before long, you may start to feel like a whole new you.
Craft a meal of salmon and lentils for a powerful combination of omega-3s and B vitamins. Snack on berries for a little bit of plant protein and antioxidants. Treat yourself to black coffee or dark chocolate for a delicious boost that will help curb morning or afternoon sweet cravings.
Always consult a physician or licensed mental health professional if you feel like the “blues” are more than nutrition related.
For more of the best tips on diet and exercise success, consult our blog at Ultimate Nutrition.
The information provided in our articles are meant for informational and educational purposes exclusively and should not be considered as medical advice. It is essential to consult a healthcare professional before starting a new nutritional product and/or making significant changes to your diet and/or starting a new exercise regime. These products are not intended to diagnose, treat, cure, and/or prevent disease.
