We all have those days when our energy feels low, stress levels run high, and the world seems just a little gray. While many factors contribute to how we feel, what we eat can play a surprisingly powerful role in shaping our mood. Certain foods are packed with nutrients that can help support brain health, stabilize blood sugar, and even promote the production of mood-enhancing chemicals like serotonin and dopamine.

In this blog post, we’ll explore the connection between diet and mental well-being, diving into the science-backed foods that can help you feel more energized, focused, and upbeat. These mood-boosting foods are simple, delicious ways to brighten your day – one bite at a time. Let’s dig in!

How Food Can Affect Your Mood

Research and evidence suggest that a healthy diet can play a big role in improving mood and, subsequently, quality of life for people who may consistently experience low moods or even depression. The diets with the most benefits for mental health tend to include lots of fruits and vegetables as well as nuts and seeds, and they also usually avoid processed foods and other options that can heighten inflammation. 

There are three main things to think about when considering food’s effect on the body and, therefore, on your mood.

The first is inflammation. Eating foods high in certain acids can set off a cascade of chemical reactions that lead to generally higher levels of inflammation throughout the body. When that inflammation reaches the brain, we can experience heightened levels of anxiety, stress, or even hopelessness and depression. Reducing consumption of inflammatory foods and replacing them with other options rich in antioxidants can help decrease inflammation and repair any damage, restoring balance to neurotransmitters.

Our neurotransmitters are another critical piece to consider when thinking about how the food we eat impacts our brains and moods. Nutrients from our diet fuel the production of neurotransmitters like serotonin, dopamine, and norepinephrine, which are critical for regulating emotions, energy, and focus. For instance, foods rich in tryptophan – an amino acid found in turkey, nuts, leafy greens, mushrooms, broccoli, and more – are used by the brain to produce serotonin, often referred to as the “feel-good” chemical. 

Lastly, we have to think about the bacteria living in our guts and how they support our health and our moods. More and more research supports the idea that our gut health has a significant influence on other areas of our body and our health overall. The microbiome that exists in our intestines is made up of trillions of bacterial cells, and what we eat directly affects these bacteria. Plus, more than 90% of the serotonin produced in the body is produced in the gut, so an easy way to think about it is: if you keep your gut bacteria happy, they keep you happy.

16 Mood-Boosting Foods to Add to Your Diet

Let’s take a closer look at some specific foods that can have a positive impact on how you feel when you incorporate them into your diet.

1. Blueberries

Blueberries can positively impact your mood thanks to their high content of antioxidants, particularly flavonoids, which have been shown to reduce inflammation and oxidative stress in the brain. These potent compounds help protect brain cells from damage and promote healthy communication between neurons. 

Blueberries are also known to support the production of brain-derived neurotrophic factor (BDNF), a protein that fosters the growth of new brain cells and enhances brain plasticity, both of which are critical for emotional resilience and stress management. Additionally, their natural sugars provide a steady source of energy without causing a rapid spike and crash, which can help stabilize mood.

2. Avocados

Avocados are rich in healthy fats, vitamins, and minerals that support brain function. They’re an excellent source of monounsaturated fats, which are essential for maintaining the structural integrity of brain cells and improving neurotransmitter function. 

Avocados are also packed with vitamin B6, a critical nutrient for the synthesis of serotonin and dopamine, the neurotransmitters that regulate mood and promote feelings of happiness and relaxation. 

Additionally, their high levels of magnesium – often referred to as the “calming mineral” – help reduce stress and anxiety by regulating the hypothalamic-pituitary-adrenal (HPA) axis, the body’s stress-response system.

3. Walnuts

Walnuts have a high concentration of nutrients that support brain health. They’re rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which is essential for reducing inflammation in the brain and promoting healthy neuronal communication.

Additionally, walnuts contain vitamin E, a potent antioxidant that protects brain cells from oxidative stress, which is often associated with anxiety and cognitive decline. They are also a good source of magnesium, a mineral that helps regulate the body’s stress-response system and can ease feelings of tension or anxiety.

4. Chocolate

Chocolate, particularly dark chocolate, can positively impact your mood because it contains flavonoids, powerful antioxidants that improve blood flow to the brain, enhancing cognitive function and potentially boosting mood. Dark chocolate also stimulates the release of endorphins, the brain’s natural “feel-good” chemicals, which create a sense of happiness and relaxation.

Additionally, chocolate contains small amounts of compounds like phenylethylamine (PEA), which can trigger the release of dopamine, promoting feelings of pleasure and reward. It also contains magnesium and polyphenols, which have been shown to have a positive impact on mood. 

Lastly, chocolate has some levels of anandamide, a fatty substance that the brain makes naturally that binds to the same receptors as cannabinoids like THC. As a result, it produces feelings of elation and exhilaration.

5. Lion’s Mane Mushrooms

Lion’s Mane mushrooms are rich in hericenones and erinacines, bioactive compounds that stimulate the production of nerve growth factor (NGF). NGF is critical for the growth, repair, and maintenance of neurons, which can enhance brain function and emotional resilience.

Lion’s Mane is also known to reduce inflammation and oxidative stress in the brain, both of which are linked to depression and anxiety. Additionally, research suggests that Lion’s Mane may improve the balance of gut microbiota, helping regulate mood through serotonin production in the digestive system. Regular consumption of Lion’s Mane may support improved focus, reduced feelings of stress, and overall cognitive clarity, making it a natural and effective mood-boosting food.

6. Green Tea

Drinking green tea can positively impact your mood due to its combination of calming and energizing compounds that support mental clarity. One key component is L-theanine, an amino acid that promotes relaxation by increasing the production of alpha brain waves, which are associated with a calm yet alert mental state. L-theanine also helps regulate levels of neurotransmitters like serotonin and dopamine.

In addition to L-theanine, green tea contains a moderate amount of caffeine, which provides a gentle energy boost without the jittery effects often associated with coffee. This combination of L-theanine and caffeine can enhance focus and mood simultaneously. 

Green tea is also rich in antioxidants like epigallocatechin gallate (EGCG), which reduces inflammation and oxidative stress.

7. Brazil Nuts

Brazil nuts can positively impact your mood primarily due to their exceptionally high selenium content. Selenium plays a critical role in reducing inflammation and oxidative stress, and low selenium levels have been associated with poorer mood and increased risk of depressive symptoms, making Brazil nuts an excellent natural way to boost selenium intake – one Brazil nut can provide twice your daily selenium needs.

Additionally, Brazil nuts are rich in healthy fats and magnesium, both of which support optimal brain function and help regulate the body’s stress-response system.

8. Fermented Food

Fermented foods like tempeh, miso, sauerkraut, and kimchi (not an exhaustive list!) can have a positive impact on your mood by promoting a healthy gut microbiome, since they’re rich in both prebiotics and probiotics.

Probiotics from fermented foods reduce inflammation in the gut and brain, and they also enhance the gut-brain axis, the bidirectional communication system between the gut and brain, helping to regulate stress responses and emotional states. 

Furthermore, these foods are rich in fiber and prebiotics that nourish gut bacteria, ensuring a diverse and thriving microbiome.

9. Dark, Leafy Greens

Dark leafy greens, such as spinach, kale, and Swiss chard, can positively impact your mood due to their rich nutritional profile that supports brain health and emotional stability. These greens are packed with folate (vitamin B9), which is crucial for the production of neurotransmitters like serotonin and dopamine. Low levels of folate have been linked to an increased risk of depression, making dark leafy greens a valuable dietary addition.

They’re also excellent sources of magnesium, a mineral that helps reduce stress and anxiety by calming the nervous system and supporting the regulation of cortisol, the body’s primary stress hormone. 

Additionally, the high antioxidant content in dark leafy greens helps reduce inflammation and oxidative stress, both of which are associated with mood disorders. Their fiber content also supports gut health, contributing to a healthy gut-brain axis.

10. Lentils

Lentils provide a powerhouse of nutrients. They’re an excellent source of complex carbohydrates, which help stabilize blood sugar levels and provide a steady supply of energy, reducing mood swings and irritability. Lentils also promote the production of serotonin by providing ample amounts of tryptophan, an essential amino acid that the brain uses to synthesize serotonin.

Additionally, lentils are rich in folate (vitamin B9), supplying a significant portion of your daily requirement. Lentils are also a good source of iron, which supports oxygen delivery to the brain and helps combat fatigue and low energy, both of which can negatively impact mood.

11. Chickpeas

Chickpeas are a great source of complex carbohydrates, which work in synergy with tryptophan by helping it cross the blood-brain barrier more effectively. This process supports steady serotonin production and prevents blood sugar crashes that can lead to irritability or fatigue. 

Additionally, chickpeas provide vitamin B6, a critical nutrient involved in the synthesis of neurotransmitters like serotonin and dopamine, which regulate mood and promote emotional balance. One cup of chickpeas has over 50% of your daily recommended intake of B6.

They’re also high in magnesium and zinc, two minerals that help reduce stress and inflammation while supporting the nervous system.

12. Broccoli

Broccoli is an excellent source of vitamin C, a powerful antioxidant that helps reduce oxidative stress in the brain, a factor linked to depression and anxiety. Vitamin C also supports the production of neurotransmitters like dopamine and serotonin.

Broccoli is also rich in folate (vitamin B9), essential for the synthesis of serotonin and dopamine. Additionally, broccoli contains sulforaphane, a compound with anti-inflammatory and neuroprotective properties that may improve brain health and reduce symptoms of stress and anxiety.

Moreover, its high fiber content supports gut health. By nourishing the beneficial bacteria in your gut, broccoli indirectly helps with the production of mood-regulating neurotransmitters.

13. Quinoa

Quinoa offers a nutrient-rich profile, and it’s a complete protein, meaning it contains all nine essential amino acids, including tryptophan.

Quinoa is also a great source of complex carbohydrates, which help stabilize blood sugar levels and provide a steady energy supply. This steady energy flow supports mood regulation, reducing the risk of irritability and fatigue caused by blood sugar spikes and crashes. 

Additionally, quinoa contains magnesium, and it’s rich in iron and B vitamins. Quinoa supports healthy oxygen flow to the brain and the production of neurotransmitters like dopamine and serotonin. Its fiber content also aids gut health.

14. Bananas

Bananas have a nutrient-rich composition, and they’re an excellent source of vitamin B6, which plays a key role in the production of serotonin and dopamine. Bananas are an easy and natural way to support these vital processes.

Bananas also contain tryptophan, and their natural sugars, combined with fiber, provide a quick yet stable energy boost, helping to prevent mood swings caused by blood sugar fluctuations. Additionally, bananas are rich in magnesium.

Bananas also provide about 450 mg of potassium per banana, and research has shown that diets higher in potassium are associated with lower levels of depression or other negative moods.

15. Zucchini

Zucchini is rich in vitamin B6, and it’s high in magnesium and vitamin C. Its vitamin C content acts as an antioxidant, reducing oxidative stress and inflammation in the brain. Additionally, zucchini is another good source of potassium, which helps regulate stress hormones and maintain proper hydration and nerve function. The fiber in zucchini also supports gut health.

16. Coffee

Coffee can have a positive impact on your mood by stimulating the brain and enhancing mental alertness through its active compounds, particularly caffeine. Caffeine works by blocking adenosine, a neurotransmitter that makes you feel sleepy, while simultaneously increasing the release of dopamine and norepinephrine, which improve mood, focus, and energy levels. This combination creates a sense of alertness and happiness.

In addition to its immediate effects, coffee contains high levels of antioxidants, such as chlorogenic acid, which help reduce inflammation and oxidative stress in the brain. This supports long-term brain health and may help lower the risk of mood disorders like depression. Studies have shown that moderate coffee consumption is associated with a reduced risk of depression and an overall improvement in life satisfaction.

A review of the research has found that there’s a peak protective effect of drinking coffee against depression: the best results were found in those who drank around 400 mL of coffee a day, or around one and a half cups.

Start Boosting Your Mood With a Coach

Incorporating mood-boosting foods into your diet is a simple yet powerful way to support your mental and emotional well-being. From the brain-nourishing nutrients in avocados and walnuts to the gut-healthy probiotics in fermented foods, small changes to your meals can have a big impact on how you feel each day. However, everyone’s nutritional needs are unique, and creating a balanced diet that works for you can sometimes feel overwhelming.

If you’re looking for guidance on how to optimize your diet for both mood and overall health, consider working with an online fitness and nutrition coach. A professional can help you create a personalized plan, provide expert advice, and keep you motivated on your journey to feeling your best. Remember, you don’t have to do it alone—taking that first step toward professional support can be the key to transforming your health and happiness.

If you think online coaching is for you, head to the inquiry form so that we can connect one-on-one.

Written by Emily Greffenius. Reviewed by Meghan Farrell, CPT, BSN