We all have those days when we feel sluggish, stressed, or just plain down. While there are many factors that influence mood, what you eat plays a huge role in how you feel. Many people reach for a cookie, piece or cake or another sweet treat, thinking that a little indulgence will life their spirits. It might temporarily, but ultimately doesn’t affect your brain as positively as you think. Certain foods contain key nutrients that support brain health, help balance hormones, and boost feel-good chemicals like serotonin and dopamine. If you’re looking for a natural way to lift your spirits, adding the right foods to your diet can make a world of difference. Here are 15 mood-boosting foods that can help keep you feeling happy and energized.
1. Dark Chocolate
Dark chocolate isn’t just delicious—it’s packed with antioxidants and compounds that promote the release of endorphins, the body’s natural feel-good chemicals. It also contains magnesium, which helps reduce stress and anxiety by lowering cortisol levels. For maximum benefits without sugar overload, stick to a small square or two (about one ounce) of high-quality dark chocolate daily. Just be sure to choose chocolate that’s at least 70% cocoa to get the most benefits.
2. Fatty Fish
Salmon, sardines, and mackerel are loaded with omega-3 fatty acids, particularly EPA and DHA, which are essential for brain function and mood regulation. Studies show that omega-3s can help reduce symptoms of depression and anxiety by improving brain cell communication and reducing inflammation.
3. Bananas
Bananas contain tryptophan, an amino acid your body uses to produce serotonin—the “happiness hormone” that regulates mood, social behavior, appetite, and sleep. They’re also rich in vitamin B6, which helps convert tryptophan into serotonin more efficiently.
Bananas also provide a steady source of energy due to their combination of simple and complex carbohydrates, helping prevent the mood crashes that can come from blood sugar fluctuations. They’re also a great source of natural sugars and fiber, providing a steady energy release that keeps mood swings at bay.
4. Berries
Blueberries, strawberries, blackberries, and raspberries aren’t just delicious—they’re also packed with antioxidants that help protect the brain from oxidative stress and inflammation, both of which are linked to depression and mood disorders.
The anthocyanins that give berries their vibrant colors have been shown to increase dopamine levels in the brain, improving mood and memory. These compounds also boost blood flow to the brain, delivering more oxygen and nutrients to support optimal function and positive mood.
Berries have a lower glycemic index compared to other fruits, providing a steady source of energy without the blood sugar spikes and crashes that can affect mood. Their natural sweetness also makes them a perfect substitute for sugary treats when you’re craving something sweet but don’t want the mood crash that follows a sugar high.
5. Nuts and Seeds
Walnuts, almonds, flaxseeds, and chia seeds are small but mighty mood boosters. They provide protein, fiber, and healthy fats, a combination that helps maintain stable blood sugar levels, preventing the irritability and mood swings that can come from energy crashes.
Walnuts in particular are rich in omega-3 fatty acids, resembling the shape of a brain for good reason, they’re excellent brain food! Pumpkin seeds are loaded with zinc, a mineral crucial for brain function and mood regulation. Brazil nuts are the highest known food source of selenium, which studies have linked to lower rates of depression.
The vitamin E in nuts and seeds also acts as an antioxidant, protecting brain cells from oxidative stress that can contribute to mood disorders. A small handful of mixed nuts and seeds makes an ideal mid-afternoon snack when energy and mood typically dip.
6. Fermented Foods
The gut-brain connection is one of the most exciting areas of nutrition research, and fermented foods are at the heart of it. Your gut and brain are closely connected, so maintaining gut health is key to improving mood. Foods like yogurt, kimchi, sauerkraut, and kefir contain probiotics that promote a healthy gut microbiome, which has been linked to reduced symptoms of anxiety and depression.
7. Oats
Oats are a complex carbohydrate that helps regulate blood sugar levels and promote the release of serotonin. Starting your day with a bowl of oatmeal can help you feel more balanced and energized throughout the day.
8. Leafy Greens
Spinach, kale, Swiss chard, and other leafy greens are rich in folate, a B vitamin that plays a crucial role in mood regulation. Low folate levels have been linked to depression, partially because folate is needed to produce SAMe (S-adenosylmethionine), a compound that helps produce and regulate neurotransmitters.
Leafy greens also contain magnesium, which helps activate enzymes that fight stress. The fiber in leafy greens supports gut health, further strengthening the gut-brain connection that influences your emotional wellbeing.
Aim for at least one serving of leafy greens daily, whether blended into a smoothie where you won’t even taste them, tossed into pasta, or as the base for a nutrient-packed salad.
9. Eggs
Eggs contain a powerful mood-supporting nutrient trio: protein, vitamin D, and B vitamins. The protein provides amino acids that your brain uses to regulate thoughts and feelings, while vitamin D helps fight off depression (low levels are linked to higher rates of depression and seasonal affective disorder).
Egg yolks are one of the few food sources of vitamin D, and they also contain choline, which your body uses to create acetylcholine, a neurotransmitter that regulates mood and helps fight anxiety. The B vitamins in eggs, particularly B12 and folate, support the production of serotonin and other feel-good brain chemicals.
Start your day with eggs for stable mood and energy. If you’re short on time, hard-boil a batch at the beginning of the week for quick grab-and-go protein that supports both brain function and positive mood.
10. Avocados
Avocados provide nearly 20 vitamins, minerals, and phytonutrients that support mood, including folate and omega-3 fatty acids. Their healthy monounsaturated fats help build brain cell membranes, improving communication between brain cells.
The high content of vitamin K and folate in avocados helps prevent blood clots in the brain and provides protection against stroke. They’re also rich in vitamin B6, which helps produce mood-regulating neurotransmitters like dopamine and serotonin.
Perhaps most importantly for mood stability, avocados help maintain steady blood sugar levels due to their healthy fat and fiber content. This prevents the irritability and mood swings associated with blood sugar crashes. Whether spread on whole-grain toast, added to smoothies for creaminess, or enjoyed in guacamole, avocados provide both immediate satisfaction and longer-term mood benefits.
11. Green Tea
Green tea contains L-theanine, an amino acid that increases the activity of GABA, a neurotransmitter that helps reduce anxiety. L-theanine also increases dopamine and the production of alpha waves in the brain, creating a state of calm alertness without drowsiness.
The moderate amount of caffeine in green tea works synergistically with L-theanine, providing increased focus and attention without the jitters that can come from stronger caffeinated beverages. Green tea is also rich in polyphenols that reduce inflammation and protect brain cells from damage.
12. Lentils
Lentils provide a winning combination for mood regulation: protein, complex carbohydrates, and fiber. This trio helps stabilize blood sugar levels, providing a steady source of energy for your brain without the crashes that can affect mood.
Lentils and beans are excellent sources of folate and other B vitamins essential for proper brain function and neurotransmitter production. Their high magnesium content helps reduce anxiety and improve sleep quality—both critical for good mood.
The protein in lentils and beans provides amino acids necessary for neurotransmitter production, while their fiber feeds beneficial gut bacteria that influence mood through the gut-brain axis. Try adding black beans to a breakfast burrito, tossing chickpeas onto a salad at lunch, or making a hearty lentil soup for dinner to support steady mood and energy levels all day.
13. Oranges
Oranges and other citrus fruits are packed with vitamin C, which helps lower cortisol levels and fight stress. They also provide a natural sweetness that can satisfy sugar cravings without the crash.
14. Turmeric
This bright yellow spice has been used in traditional medicine for thousands of years, and modern science is confirming its mood-boosting properties. The active compound in turmeric, curcumin, can cross the blood-brain barrier, directly influencing brain cells and neurotransmitters.
Curcumin boosts levels of brain-derived neurotrophic factor (BDNF), a growth hormone that helps brain cells grow and form new connections. Low levels of BDNF have been linked to depression and other mood disorders. Turmeric’s anti-inflammatory properties also help reduce brain inflammation that can contribute to anxiety and depression.
For maximum benefit, combine turmeric with black pepper, which increases curcumin absorption by up to 2,000%. Try adding turmeric to scrambled eggs, smoothies, rice dishes, or make a warming turmeric latte with a pinch of black pepper and your favorite milk for a comforting mood booster.
15. Pumpkin Seeds
Pumpkin seeds are one of the best plant-based sources of tryptophan, the amino acid needed for serotonin production. They also contain zinc and magnesium, which support brain function and relaxation.