Anyone who has found comfort in certain foods like ice cream or a bowl of pasta after a hard day or felt sluggish and even a little sad after a big meal knows that food can affect your mood both positively and negatively.
Michelle Routhenstein, preventive cardiology dietitian at Entirely Nourished, tells Yahoo Life that certain foods, such as those high in saturated fat and added sugar, can cause blood sugar fluctuations that lead to mood swings, fatigue, sleep disturbances, and inflammation , causing feelings of slowness and depression. Christine Byrne, a dietitian and owner of Ruby Oak Nutrition in Raleigh, North Carolina, adds that relying on food as a coping mechanism for emotions such as boredom, stress, loneliness or sadness can negatively affect the your mood
On the other hand, there are also foods that, as part of your regular diet, can help improve your mental health. Certain foods have the potential to positively influence your mood by promoting brain health, regulating mood, stabilizing blood sugar levels and providing sustained energy, Routhenstein says. In a 2018 review, researchers found 12 key nutrients associated with the prevention and treatment of depressive disorders. These antidepressant nutrients are folate, iron, omega-3 fatty acids, magnesium, potassium, selenium, thiamin, vitamin A, vitamin B6, vitamin B12, vitamin C, and zinc.
But in general, Byrne tells Yahoo Life that an overall balanced diet that contains plenty of nutrient-dense foods is probably best when it comes to mental health. It emphasizes that food serves more than nourishment; it can provide pleasure and social and cultural connections, as well as evoke positive memories that can positively influence mood.
Here are what experts say are the top 6 foods that can improve your mood:
pumpkin seeds
Pumpkin seeds are a great source of tryptophan, an amino acid that helps regulate mood by aiding in the production of serotonin, a neurotransmitter associated with feelings of well-being, Routhenstein explains. A 2021 study found that taking up to 3 grams of L-tryptophan per day can help decrease anxiety and improve mood in healthy people.
Consuming a small handful of approximately 1 ounce of pumpkin seeds a few times a week can contribute to tryptophan intake. Routhenstein recommends sprinkling pumpkin seeds on salads, yogurt or oatmeal, or enjoying them on their own as a snack with an orange.
Like most nuts and seeds, pumpkin seeds are rich in protein and unsaturated fats, which help keep you full and regulate blood sugar levels, which helps prevent swings humor A recent study in middle-aged and older adults found that eating up to one serving, about 30 grams, of nuts per day was associated with a 17% lower risk of depression compared to those who ate no nuts .
fatty fish
Fatty fish, such as salmon, mackerel, anchovies, sardines and sea bass, are rich in omega-3 fatty acids, which help protect the heart, fight inflammation and support brain function. Based on the research so far, the nutrients that seem to have the strongest link to improved mood are omega-3 fatty acids, Byrne notes. Many studies have shown that fatty fish intake is associated with a reduced risk of depression, especially in women.
Inflammation is linked to depression and fatigue, possibly worsening symptoms especially in those with chronic illnesses, but oily fish is rich in vitamin D, which has neuroprotective and anti-inflammatory properties and is involved in the production of serotonin which increases mood. Research shows that vitamin D supplementation can help improve negative emotions, especially in those with vitamin D deficiency and major depressive disorder.
The American Heart Association recommends eating 3 ounces of cooked fatty fish twice a week.
avocados
Avocados are full of heart-healthy monounsaturated fats, especially oleic acid, which is vital for brain health and linked to a lower risk of depression, says Routhenstein. Oleic acid has anti-inflammatory and antioxidant properties, helps maintain the integrity of brain cell membranes, and supports the function of the body’s chemical messenger neurotransmitters and mood regulation.
Like pumpkin seeds, avocados also contain tryptophan, and are loaded with magnesium, potassium and vitamin C. Magnesium is a key player in mood regulation as it helps activate our body’s systems which promote the feeling of relaxation and calm and prevent depression. Research has found a significant association between very low magnesium intake and depression, especially in younger adults.
Experts recommend including one or two avocados a week in your diet to benefit brain and heart health.
Oranges
Oranges contain flavonoids, such as hesperidin, which have antioxidant properties and can help reduce inflammation in the brain, supporting overall mood stability, Routhenstein explains.
The fruit is also high in vitamin C, which helps protect against oxidative stress, fight inflammation, and regulate dopamine, a neurotransmitter and hormone that increases motivation and pleasure. Vitamin C can have a therapeutic effect on mental illnesses, including depression and anxiety, and helps improve overall mood.
And it’s not just eating them that helps improve your mood: the smell of oranges is known to evoke a sense of calm and help reduce stress. Adding an orange to your daily routine or having one a couple of times a week can benefit your brain and heart health.
Dark leafy greens
Dark leafy greens, such as spinach, kale, bok choy, and Swiss chard, contain many of the antidepressant nutrients, including magnesium, iron, folate, potassium, and vitamins A and C. They are also high in fiber and act as to antioxidants in the body, supporting brain health.
In particular, iron and folate play a key role in the production of dopamine, serotonin and norepinephrine, a neurotransmitter that plays a role in the stress response and brain function. Lower serum iron and folate levels have been associated with a higher incidence of depression.
Spinach, one of the most versatile leafy greens, can be enjoyed raw in salads or sandwiches, or easily added to smoothies, soups, stir-fries and pastas. Strive to include at least one cup of raw vegetables or half a cup of cooked leafy greens most days to reap the benefits.
Dark chocolate (70% to 85% cocoa)
In addition to being a tasty treat, dark chocolate is rich in phenolic antioxidants, which can protect against inflammation and oxidative stress, supporting cognitive function and mood. A 2022 study found that dark chocolate also mimics prebiotics, nourishes gut microorganisms, and improves negative emotional states via the gut-brain axis, a vital communication network within the nervous system.
Researchers have found that adults who ate chocolate, especially dark chocolate, were significantly less likely to experience depressive symptoms. Those who consumed between 104 and 454 grams of chocolate per day showed a 57% reduced risk of having depressive symptoms compared to those who did not eat chocolate.
Despite the benefits of dark chocolate, it is recommended to limit intake to about 1 to 2 ounces per day due to its high calorie content per serving.
Maxine Yeung is a board-certified dietitian and health and wellness coach.
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