If you’ve ever found comfort in a bowl of ice cream, your favorite fast food, or a piece of decadent chocolate cake after a tough day, or felt sluggish and even a bit down after a big meal, you know that food can impact your mood in both positive and negative was.
Foods high in saturated fat and added sugar can cause your blood sugar levels to fluctuate which can result in mood swings, disturbed sleep, fatigue and inflammation. This leads to feelings of sluggishness and depression. Relying on food to help cope with emotions such as boredom, stress or loneliness can have a negative impact on your mood.
On the other hand, certain foods contain nutrients that are associated with preventing and treating depressive disorders. Foods with these “antidepressant nutrients” have the potential to positively influence your mood by promoting brain health, regulating mood, stabilizing blood sugar levels and providing sustained energy.
Read what experts say are the top 6 foods that can improve your mood:
Pumpkin seeds are a great source of tryptophan, an amino acid that supports mood regulation by aiding in the production of serotonin which is associated with feel-good feelings. Studies have shown that consuming up to 3 g of L-tryptophan daily is helpful in decreasing anxiety and improving the mood of healthy people. As is the case with most nuts and seeds, pumpkin seeds are high in protein and unsaturated fats which help you feel full longer and regulate your blood sugar levels which helps prevent mood swings. Pumpkin seeds are easy to add to your diet — they can be sprinkled on a salad, cereal, or yogurt, added to your favorite muffins, or enjoyed on their own as a snack.
Fatty fish, such as salmon, mackerel, anchovies, sardines and striped bass, is rich in omega-3 fatty acids, which help protect your heart, fight inflammation and support brain function. Based on currently available research, omega-3 fatty acids are the nutrients with the strongest link to improved mood. Studies have shown the intake of fatty fish to be associated with a reduced risk of depression, especially in women.
Research has linked inflammation to depression and fatigue, possibly worsening symptoms in people with chronic conditions. Fatty fish is rich in vitamin D which has anti-inflammatory properties and is involved in the production of serotonin which is mood-boosting. Research shows that supplementing vitamin D can help improve negative emotions, especially in those with a deficiency in vitamin D and a major depressive disorder.
Avocados are rich in monounsaturated fats, particularly oleic acid, which is essential for brain health and linked to a lower risk of depression. It has antioxidant and anti-inflammatory properties, helps maintain brain health and supports mood regulation.
Avocados also contain tryptophan, and are loaded with magnesium, potassium and vitamin C. Magnesium helps activate the body’s systems that promote feelings of relaxation and calmness and prevent depression. Research shows a significant association between very low magnesium intake and depression, especially in younger adults.
Oranges contain flavonoids which have antioxidant properties and are believed to reduce inflammation in the brain, supporting overall mood stability. Oranges are also rich in vitamin C which helps protect against oxidative stress, fight inflammation and regulate dopamine. Dopamine is a neurotransmitter and hormone that increase motivation and pleasure. Vitamin C is believed to have a therapeutic effect on mental illness, including depression and anxiety and may improve overall mood. Consuming oranges is not the only way they help improve your mood. Their scent is known to bring a sense of calm and help reduce stress.
Dark leafy greens, for example spinach, kale, bok choy and Swiss chard, are rich in magnesium, iron, folate, potassium and vitamins A and C, all of which are considered “anti-depressant nutrients”. They are also high in fiber which acts as antioxidants in the body, supporting brain health. Iron and folate aid in the production of neurotransmitters known to be mood regulating such as dopamine, and serotonin.
Dark chocolate (70% to 85% cacao) is rich in phenolic antioxidants which can help safeguard against inflammation and oxidative stress, aiding cognitive function and mood. A 2022 study found that dark chocolate also mimics prebiotics, nourishing gut microorganisms and improving negative emotional states.
Research has shown that adults, who ate chocolate, dark chocolate in particular, had lower chances of experiencing depressive symptoms. Those who consumed about 104 to 454 grams of chocolate a day showed a 57% reduced risk of having depressive symptoms compared with those eating no chocolate at all. Although this is good news for all the chocolate lovers out there, don’t be tempted to consume more than the recommended daily intake of 1 to 2 ounces as it is high in calories.
Although the above are considered the top 6 foods that can improve your mood, there are other mood-boosting foods 
worthy of being added to your diet. Here are a few.
Oatmeal is not only heart-healthy and rich in fiber, but it can also increase your levels of mood-boosting dopamine, as well as tyrosine and norepinephrine, which help to 
improved alertness.
Fermented foods, which include Greek yogurt, kimchi and sauerkraut, contain the bacterium Lactobacillus, which helps reduce levels of .
Eggs are rich in protein and linked to higher levels of dopamine and norepinephrine, which are brain chemicals that impact mood. One study found that older adults who consumed eggs at least three times a week had a lower risk of depressive symptoms
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