30 Mood-Boosting Foods, Herbs, and Supplements
Sometimes we just need a little pick-me-up. For that, here are 30 mood-boosting foods and why they might help:
Salmon. Salmon is a great source of omega-3 fatty acids, which have been shown to improve mood, reduce inflammation, and protect against depression.
Dark chocolate. Dark chocolate contains compounds that can boost mood, including caffeine, theobromine, and flavonoids. Whether they give you the same happiness boost as falling in love very likely depends on how much you enjoy chocolate.
Fermented foods. Fermented foods, such as yogurt, kefir, and sauerkraut, contain probiotics, which are beneficial bacteria that can improve gut health and mood. If you’re going to opt for yogurt, I highly suggest going with homemade. Many bread machines have a yogurt-making function, though if you prefer to keep your yogurt free from any potential yeast contaminants, look for a dedicated yogurt machine.
Bananas. Bananas are a good source of potassium, which is an important mineral for nerve function and mood regulation. For those of us who aren’t allergic to fresh fruit, this is a great option. Extra bonus: that potassium helps prevent muscle cramps.
Oats. Oats are a good source of fiber, which can help to regulate blood sugar levels and improve mood. Oats are also high on the glycemic index list (meaning they have a low GI score), which means your body is slow to digest them (good for feeling full for a long time and no mood/energy related sugar waves).
Avocados. Avocados are a good source of healthy fats, which can help to improve mood and cognitive function.
Eggs. Eggs are a good source of protein and choline, both of which are important for brain health and mood regulation. At about 70 calories per egg, they’re not only an excellent source of protein but a great way to stave off hunger if you’re trying to lose weight in a healthy way.
Nuts. Nuts are a good source of healthy fats, protein, and fiber, all of which can help to improve mood.
Seeds. Seeds are a good source of healthy fats, protein, and fiber, all of which can help to improve mood.
Legumes. Legumes are a good source of protein, fiber, and folate, all of which can help to improve mood.
Green leafy vegetables. Green leafy vegetables are a good source of vitamins, minerals, and antioxidants, all of which can help to improve mood.
Berries. Berries are a good source of antioxidants, which can help to protect the brain and improve mood.
Citrus fruits. Citrus fruits are a good source of vitamin C, which is an important nutrient for mood regulation. Just avoid grapefruit. And if you suffer from kidney issues or bladder infections, citrus isn’t going to help you. Opt for something else.
Sweet potatoes. Sweet potatoes are a good source of beta-carotene, which is converted to vitamin A in the body. Vitamin A is important for brain health and mood regulation.
Broccoli. Broccoli is a good source of sulforaphane, a compound that has been shown to improve mood and reduce stress.
Spinach. Spinach is a good source of folate, which is an important nutrient for mood regulation.
Kale. Kale is a good source of vitamins, minerals, and antioxidants, all of which can help to improve mood.
Turmeric. Turmeric is a spice that contains curcumin, a compound that has been shown to improve mood and reduce inflammation. If you’re going to eat turmeric, though, add a little black pepper. It helps your body absorb the curcumin better.
Ginger. Ginger is a spice that has been shown to improve mood and reduce nausea.
Herbs
Chamomile. Chamomile is a herb that has been used for centuries to improve sleep and mood.
Valerian root. Valerian root is an herb that has been shown to improve sleep and reduce anxiety. It’s not really a snack but makes a very good tea.
Supplements
L-theanine. L-theanine is an amino acid that is found in tea. It has been shown to improve mood and reduce stress.
Magnesium. Magnesium is an important mineral for mood regulation. A magnesium spray is wonderful for helping sleep soundly because your body can absorb magnesium through the skin.
Zinc. Zinc is an important mineral for brain health and mood regulation. It also works very well with vitamin c to boost the immune system.
Selenium. Selenium is an essential mineral that is important for many bodily functions. It is a component of several enzymes that play a role in thyroid hormone metabolism, DNA synthesis, and antioxidant defense. Selenium also helps to protect the body from damage caused by free radicals.
Vitamin B12. Vitamin B12 is an essential nutrient that is important for many bodily functions, including:
Red blood cell formation: Vitamin B12 is needed to make healthy red blood cells. Red blood cells carry oxygen throughout the body, so a deficiency in vitamin B12 can lead to anemia.
Nerve function: Vitamin B12 is also needed for the proper functioning of the nervous system. A deficiency in vitamin B12 can lead to nerve damage, which can cause numbness, tingling, and weakness.
DNA synthesis: Vitamin B12 is also needed for the synthesis of DNA. DNA is the genetic material that makes up all cells in the body, so a deficiency in vitamin B12 can lead to problems with cell growth and development.
Metabolism: Vitamin B12 is also involved in the metabolism of carbohydrates, fats, and proteins. A deficiency in vitamin B12 can lead to fatigue, weight loss, and digestive problems.
Folate. Folate is a B vitamin that is essential for the body's growth and development. It is also known as vitamin B9. Folate is found in many foods, including leafy green vegetables, fruits, beans, and fortified foods.
Folate is important for a number of reasons, including:
Cell growth and development: Folate is needed for the production of new cells, including red blood cells, white blood cells, and platelets.
DNA synthesis: Folate is needed for the synthesis of DNA, the genetic material that makes up all cells in the body.
Neural tube defects: Folate is especially important during pregnancy, as it can help to prevent neural tube defects, such as spina bifida and anencephaly.
Heart health: Folate may help to reduce the risk of heart disease by lowering homocysteine levels. Homocysteine is an amino acid that can damage blood vessels and increase the risk of heart attack and stroke.
Mental health: Folate may help to improve mental health by reducing the risk of depression and anxiety.
Iron. Iron is a mineral that is essential for human health. It is a component of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body. Iron is also a component of myoglobin, a protein that stores oxygen in muscles. Iron deficiency is the most common nutrient deficiency in the world.
Vitamin D. Vitamin D is an important nutrient for mood regulation and immune function.
Omega-3 fatty acids. Omega-3 fatty acids are essential fatty acids that have been shown to improve mood, reduce inflammation, and protect against depression.
It is important to note that these are just a few examples of mood-boosting foods. There are many other foods that can also help to improve mood. It is important to eat a variety of healthy foods to get the nutrients that your body needs to support good mood.
Note: If you’re interested in getting a yogurt machine, I have this one and enjoy it quite a bit: