HomeHealth9 Healthy Foods That...

9 Healthy Foods That Lift Your Mood 100%

Certain foods contain compounds that may impact the neurotransmitters dopamine, serotonin, and GABA, possibly brightening your mood. Healthy mood-boosting foods include bananas, oats, berries, and nuts, among others.

You may wonder whether healthy foods can improve your mood. Research on the relationship between nutrition and mental health is emerging, but some suggests a connection between diet and mood.

1. Fatty fish

Oily fish: Types, benefits, how much should we eat

Fatty fish like salmon and albacore tuna are rich in two types of omega-3s — docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) — that are linked to lower levels of depression in a 2022 research review.

One 2018 review of clinical trials shows that consuming omega-3s in fish oil may lower depression scores.

Adults should consume at least 250 to 500 milligrams (mg) of combined EPA and DHA daily.

Given that a 3.5-ounce (100-gram [g]) serving of cooked salmon provides 1,841 mg of EPA and DHA, eating this fish, along with tuna or herring, a few times per week is a great way to add these fats into your diet.

 

  1. Dark chocolate

Chocolate bar

Dark chocolate may improve mood by releasing a cascade of feel-good and health-promoting compounds, including:

More research is needed to determine whether chocolate contains enough of these compounds to offer a mood-boosting effect.

It’s best to opt for dark chocolate, which is higher in flavonoids and lower in added sugar than milk chocolate. You should stick to 1 to 2 small squares of 70 percent or more cocoa solids at a time since it’s a high calorie food.

Also choose dark chocolate with lower sugar content.

 

  1. Fermented foods

What Are Fermented Foods? - Heart Foundation NZ

Fermented foods may improve gut health and mood. Healthy examples include:

Fermentation creates probiotics. These live microorganisms support the growth of beneficial bacteria in your gut and may increase serotonin levels.

The gut microbiome plays a role in brain health. Research shows a connection between beneficial gut bacteria and lower rates of depression. Still, more is needed to understand how probiotics may affect mood.

  1. Bananas

Cavendish banana – Wiktionary tiếng Việt

Bananas are high in vitamin B6, which helps create feel-good neurotransmitters like dopamine and serotonin.

One ripe banana (115 g) provides 18 g of sugar and 5.3 g of dietary fiber.

When paired with fiber, sugar slowly releases into your bloodstream, allowing for stable blood sugar levels and better mood control. Blood sugar levels that are too low may lead to irritability and changes in mood.

Pairing bananas with a healthy protein or fat may also help slow absorption and steady glucose levels. For example, bananas and peanut butter or adding a banana to a balanced breakfast.

Bananas are excellent sources of prebiotics, especially when slightly underripe with a little green on the peel.

Prebiotics, a type of fiber, feed beneficial bacteria in your gut. A robust gut microbiome is associated with lower rates of mood disorders.

How bananas affect diabetes and blood sugar levels.

  1. OatsAre oats good for you? | Good Food

Oats are an excellent source of fiber, providing 10 g of dietary fiber per 100 g serving of rolled oats.

A 2019 study of postmenopausal women suggests that higher dietary fiber intake is associated with a higher reported mental health quality of life, which includes depressive symptoms.

Oats are also a great source of iron, with 100 g boasting 54 percent of the daily need of adults over 51

Iron deficiency anemia, one of the most common nutrient deficiencies, has symptomsthat include:

  • fatigue
  • sluggishness
  • mood disorders

Research from 2020 suggests that older adults may experience a more depressed mood if they’re also deficient in iron, but more research is needed.

 

  1. Berries

Berries e.g. blueberries, strawberries | Love Food Hate Waste

Eating more fruits and vegetables is linked to lower rates of depression.

Although the mechanism isn’t clear, a diet rich in antioxidants may help manage inflammation associated with depression and other mood disorders.

Berries pack a wide range of antioxidants and phenolic compounds, which play a key role in combatting oxidative stress. They’re particularly high in anthocyanins, a pigment that gives certain berries their purple-blue color.

One 2023 study found that diets higher in anthocyanins were associated with improved scores of depression symptoms in adults with and without major depressive disorder.

If you can’t find them fresh, try buying frozen berries for similar health benefits.

  1. Nuts and seeds

Types of Nuts and Seeds and their Health Benefits - NY Spice Shop

Nuts and seeds are high in:

They provide tryptophan, an amino acidresponsible for producing mood-boosting serotonin. Sources include:

Nuts and seeds are components of the MINDand Mediterranean diets, which may support brain health. Both diets promote fresh, whole foods and limit your intake of ultra-processed foods.

A 10-year study of 15,980 people links the Mediterranean diet to a 23 percent lower risk of depression.

Certain nuts and seeds, such as Brazil nuts, almonds, and pine nuts, are good sources of zinc and selenium, which are important for brain function. Zinc or selenium deficiency is associated with higher rates of depression,although more research is needed.

  1. Coffee

coffee – Wiktionary tiếng Việt

The caffeine in coffee prevents a naturally occurring compound called adenosine from attaching to brain receptors that promote tiredness, increasing alertness and attention.

Coffee also increases the release of mood-boosting neurotransmitters such as dopamine and gamma aminobutyric acid (GABA).

A 2019 study of 70 adults found that both caffeinated and decaffeinated coffee may significantly improve mood, with caffeinated coffee showing a higher mood improvement. Still, more research is needed.

  1. Beans and lentils

Is There A Real Difference Between Lentils And Beans?

Beans and lentils are:

B vitamins help improve mood by increasing levels of important mood-regulating neurotransmitters such as:

Low levels of these B vitamins — especially B12, B6, and folate (B9) — have been linked to mood disorders, such as depression.

The takeaway

Several healthy foods may help boost your mood if you’re in need of a pick me up.

Some healthy foods you might want to try reaching for the next time you’re looking for a positivity boost are berries, oats, or fermented foods, among others.

Cre: HEALTHLINE

- A word from our sponsors -

spot_img

Most Popular

More from Author

นักวิจัยด้านความปลอดภัยพบช่องโหว่ในฐานข้อมูลของ DeepSeek

DeepSeek บริษัทสตาร์ทอัพด้านปัญญาประดิษฐ์ของจีน ถูกนักวิจัยด้านความปลอดภัยค้นพบช่องโหว่ ซึ่งเป็นข้อมูลการสนทนาและคีย์ลับ หรือ Secret Keys กว่า 1 ล้านรายการ สร้างความกังวลเกี่ยวกับความเป็นส่วนตัวและความปลอดภัยของข้อมูลผู้ใช้ นักวิจัยด้านความปลอดภัยจาก...

Painting found at garage sale is a Van Gogh, experts say

A painting bought at a garage sale in Minnesota is a...

- A word from our sponsors -

spot_img

Read Now

Mr Nguyen Thang Long – The dream of elevating young designers at Global Student Fashion Week

In the Vietnamese fashion industry, Mr. Nguyen Thang Long is not only known as a passionate founder but also as a strong source of inspiration for the younger generation of designers. With firm belief in the talent and creative potential of young people, he has tirelessly worked...

Miss &Mister Celebrity Vietnam 2024 – Truong Thuy Trang & Doan Bao An – Image Representatives of GSFW

Truong Thuy Trang and Doan Bao An, winners of Miss & Mister Celebrity Vietnam 2024, have been appointed as Image Representatives for Global Student Fashion Week (GSFW) 2025. This marks a significant step in their careers while promoting Vietnamese fashion on the international stage. Truong Thuy Trang -...

นักวิจัยด้านความปลอดภัยพบช่องโหว่ในฐานข้อมูลของ DeepSeek

DeepSeek บริษัทสตาร์ทอัพด้านปัญญาประดิษฐ์ของจีน ถูกนักวิจัยด้านความปลอดภัยค้นพบช่องโหว่ ซึ่งเป็นข้อมูลการสนทนาและคีย์ลับ หรือ Secret Keys กว่า 1 ล้านรายการ สร้างความกังวลเกี่ยวกับความเป็นส่วนตัวและความปลอดภัยของข้อมูลผู้ใช้ นักวิจัยด้านความปลอดภัยจาก Wiz เปิดเผยว่าพวกเขาได้ค้นพบฐานข้อมูลสำคัญของ DeepSeek ที่เปิดเผยสู่สาธารณะโดยไม่มีการป้องกัน โดยข้อมูลที่พบประกอบไปด้วยประวัติการสนทนาของผู้ใช้งาน คีย์สำหรับยืนยันตัวตน API บันทึกระบบ และข้อมูลสำคัญอื่นๆ ซึ่งสามารถเข้าถึงได้โดยไม่มีข้อจำกัดใดๆ ทีมวิจัยของ Wiz ระบุว่าพวกเขาสามารถค้นพบฐานข้อมูลนี้ได้ภายในไม่กี่นาที โดยไม่ต้องผ่านกระบวนการยืนยันตัวตน ข้อมูลดังกล่าวถูกเก็บอยู่ในระบบจัดการข้อมูลโอเพ่นซอร์สที่เรียกว่า ClickHouse และมีบันทึกมากกว่า 1 ล้านรายการ Wiz ระบุว่าช่องโหว่นี้อาจทำให้แฮกเกอร์สามารถควบคุมฐานข้อมูลได้ทั้งหมด รวมถึงอาจเพิ่มสิทธิ์การเข้าถึงในระบบของ DeepSeek ได้ ซึ่งอาจนำไปสู่การโจมตีระบบภายในของบริษัท หลังจาก Wiz แจ้งเตือนเรื่องช่องโหว่ DeepSeek ได้ดำเนินการปิดฐานข้อมูลทันที อย่างไรก็ตาม ยังไม่มีข้อมูลแน่ชัดว่ามีใครเข้าถึงข้อมูลนี้ไปก่อนหน้าหรือไม่ นักวิจัยของ Wiz ให้สัมภาษณ์กับ Wired ว่าไม่แปลกใจเลยหากมีคนอื่นพบฐานข้อมูลนี้ก่อนพวกเขา เพราะมันถูกเปิดกว้างและค้นพบได้ง่ายมาก นอกจากนี้ พวกเขายังตั้งข้อสังเกตว่าระบบของ...

Painting found at garage sale is a Van Gogh, experts say

A painting bought at a garage sale in Minnesota is a previously unknown portrait by Dutch artist Vincent Van Gogh, according to a newly published expert analysis. It was made by Van Gogh during his stay at a psychiatric hospital in the south of France in 1889, experts commissioned...

Best red carpet looks at the 2025 Grammy Awards

The Grammy Awards are renowned for outlandish fashion. But on a night of tributes to first responders and victims of LA’s recent wildfires, many guests struck a comparatively restrained note at the Crypto.com arena on Sunday. The all-black trend seen at recent award ceremonies was embraced by everyone from Miley...

Meet the designer redefining lace for the 21st century

When British comedian and presenter Amelia Dimoldenberg stepped onto the red carpet to interview Sydney Sweeney in 2022, it only took a second for Dimoldenberg’s dress to reverse their roles. “This is amazing,” Sweeney said, reaching out to touch the presenters’ sleeveless black floor-length gown. The fabric —...

Anna Wintour takes off her iconic sunglasses for meeting with King Charles

Anna Wintour is rarely seen without her shades. But for a special occasion, she was prepared to break with tradition. The legendary Vogue editor-in-chief was presented with the Order of the Companions of Honour by King Charles III at Buckingham Palace on Tuesday. She was appointed to the order in...

Grammys and FireAid concerts expected to raise over $120 million for LA fire relief

The music industry came together for an ambitious Los Angeles fire relief effort the week of the Grammy Awards that is estimated to have raised more than $120 million. Of that, $9 million raised during the Grammys telecast on Sunday night, a representative for the Recording Academy told...

Miles Teller saved his recently deceased grandfather’s watch from Palisades Fire… and not much else

Miles Teller’s home was destroyed when the Palisades Fire ripped through his Los Angeles neighborhood last month, but he grabbed one very important item just in the nick of time. Teller recounted his harrowing experience evacuating his home in the Pacific Palisades – an affluent neighborhood in LA’s Westside that...

Kim Kardashian’s ‘Nobody Wants This’ mixup caused Adrien Brody’s Instagram to go ‘crazy’

Adrien Brody’s Instagram recently got a major surge in activity, all thanks to Kim Kardashian. “The Brutalist” actor recounted to late night host Jimmy Fallon on Monday’s episode of “The Tonight Show” how Kardashian mixed him up with Adam Brody in a message on her Instagram story last month raving...

Harrison Ford is ‘still happy’ he made ‘Indiana Jones 5’ despite underwhelming box office

It takes a lot to make Harrison Ford regret doing a project. This is especially true when it comes to the classic “Indiana Jones” franchise, in which Ford starred as the titular character, including the franchise’s fifth installment, 2023’s “Indiana Jones and the Dial of Destiny.” The movie grossed $60...

Ozzy Osbourne to reunite with Black Sabbath for farewell concert

Ozzy Osbourne has announced that the original members of Black Sabbath will play a concert together for the first time in 20 years. In a post on X, Osbourne revealed that he would reunite with Tony Iommi, Geezer Butler and Bill Ward to play one final show at Villa Park in...