10 Foods That May Boost Your Mood

Celebrate National Smile Day with a Happier Plate

While it's well-known that activities like working out, spending time outdoors, and cuddling with pets can lift your spirits, many might not realize that what you eat can also play a significant role in your mood. Whether you're feeling the effects of changing seasons or just in a funk, the foods you choose to include in your diet can help. Here are ten foods that not only promote a happier disposition but also come with a myriad of health benefits.

1. Fatty Fish

Fatty fish such as salmon and albacore tuna are rich in omega-3 fatty acids, which benefit both your heart and mind. "The abundance of omega-3 fatty acids in fish like salmon and albacore tuna may contribute to improved mood and mitigation of depression through the impact of omega-3 fats as anti-inflammatory signaling molecules, and in their structural role in the brain," explains Casey Means, MD, a Stanford-trained physician and associate editor of the International Journal of Disease Reversal and Prevention. "It's important to remember that 60 percent of our brain tissue is made of fat, so the choices of fat we incorporate into our diet have a large impact on both the structure and function of our brains." - (Information and quote via Real Simple.)

Specifically, DHA and EPA, two omega-3s found in fatty fish, are linked to lower depression levels by modulating brain cell signaling pathways, such as those for dopamine and serotonin. If seafood isn't your favorite, flaxseeds or tofu are plant-based alternatives, though they may not be as efficiently absorbed.

2. Dark Chocolate

Yes, indulging in a chocolate bar can genuinely lift your mood! "Studies have shown that dark chocolate consumption is associated with lower odds of clinically relevant depressive symptoms, with individuals consuming the highest amount of dark chocolate having 57 percent lower odds of depressive symptoms than those who reported no dark chocolate consumption," says Means. The secret lies in cocoa polyphenols, potent antioxidants that improve inflammatory profiles, along with psychoactive ingredients that may produce positive feelings. (Information and quote via Real Simple.)

3. Fermented Foods

Fermented foods like sauerkraut, yogurt, and kimchi are not only good for your gut but also your mood. These foods are rich in probiotics, which studies suggest can boost serotonin levels, the "happy hormone" responsible for lifting your mood.

4. Kale and Spinach

Dark leafy greens such as kale, spinach, and Swiss chard are loaded with B vitamins, crucial for producing brain chemicals that affect mood and brain function. Low levels of B12 and other B vitamins, such as B6 and folate, are often linked to depression. If you're not a fan of these greens, bananas and eggs are good alternative sources.

5. Coffee

Surprisingly, a cup of coffee can enhance your mood. While caffeine might make some feel jittery, it can prevent adenosine, a compound that promotes tiredness, from attaching to brain receptors. This increases alertness and attention, positively impacting mood. Moreover, a 2018 study found that both caffeinated and decaffeinated coffee significantly improved mood, suggesting that coffee's mood-boosting properties extend beyond caffeine.

6. Beans and Lentils

Beans, lentils, and other complex carbohydrates provide slow-releasing energy that can stabilize blood sugar levels, reducing mood swings and irritability. These foods also contain tryptophan, an amino acid used to produce serotonin, further helping to regulate mood.

7. Carbohydrates

Carbohydrates often get a bad rap, but the right kinds can improve your mood. "When we don’t feel well, we usually revert back to comfort foods, the foods we were given as kids and the foods that make us feel better—foods that don’t require a lot of work to digest and absorb. Usually, this type of food is carbohydrates," says Bonnie Taub-Dix, RDN. Whole grain bread, potatoes, and pasta are excellent choices, providing quick energy and promoting the release of serotonin, which has a calming effect. (Information and quote via Real Simple.)

8. Green Tea and Black Tea

The ritual of sipping a hot cup of tea can be mood-lifting on its own, but the real benefits come from within. "L-theanine, an amino acid, is one of the most important substances in tea. Tea is actually a commonly consumed substance in the Blue Zones—a region where people live the longest. L-theanine is naturally found in green and black tea, and it has been linked to decreased stress and anxiety and may improve your mood overall," says Dr. Poonam Desai. (Information and quote via Real Simple.)

9. Berries

Berries are known for their antioxidant benefits, but they also contain quercetin, a natural antidepressant. "Quercetin inhibits levels of an enzyme called monoamine oxidase (MAO) that is known to cause depression," notes Rhyan Geiger, RDN. This compound not only boosts mood but can also lower the risks of neurodegenerative diseases like Alzheimer’s. (Information and quote via Real Simple.)

10. Spices

Spices like turmeric, cinnamon, and ginger can also improve your mood. Turmeric's curcumin boosts serotonin and dopamine, while cinnamon balances stress hormones and provides a comforting aroma. Ginger's anti-inflammatory properties can improve mood, as chronic inflammation is linked to mood disorders such as depression.

Incorporating these 10 foods into your daily diet can significantly impact your mood, making National Smile Day a perfect time to start. From fatty fish to dark chocolate and from coffee to spices, these foods offer not just a happier disposition but also numerous health benefits. So, next time you're grocery shopping, think about adding these mood-boosting foods to your cart. Your body and mind will thank you!