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We’ve looked at eight nutrients that can be helpful to your mental health and happiness.
And we now know that most of the time, the best source of nutrients isn’t pills — it’s food!
So if you want to feel your best, do you know which foods ARE the best?
Here are 16 of the top mood-boosting foods:
1) Blueberries
Berries are a favorite antioxidant-containing food for many reasons. One of which is because they help make your brain happy. Studies have shown that the flavonoids in blueberries can improve your mood.
2) Avocado
Avocados are rich in B vitamins — particularly vitamin B6. And they’re a rich source of folate. One avocado provides around one-third of your daily folate needs. And when it comes to magnesium, one avocado provides around 15% of your daily needs.
3) Walnuts
Walnuts have many brain-protective compounds, such as vitamin E, folate, antioxidant polyphenols. They also contain omega-3 fats, which have been shown to improve mood.
4) Chocolate
Chocolate’s remarkable effects on human mood are no secret. And now, we are beginning to understand why.
So why is chocolate considered one of the top mood-boosting foods? For one thing, it contains phenethylamine, which triggers the release of pleasurable endorphins.When you become infatuated or fall in love, the brain releases phenethylamine. It alsopotentiates the action of dopamine, a neurochemical associated with sexual arousal and pleasure.
Another substance found in chocolate is anandamide. (Anandamide comes from the Sanskrit word “ananda,” which means peaceful bliss). This fatty substance is naturally made in the brain. Pharmacologists at the Neurosciences Institute in San Diego have isolated anandamide from chocolate. It binds to the same receptor sites in the brain as cannabinoids like THC — the primary psychoactive compound in marijuana. As a result, it produces feelings of elation and exhilaration. (If this becomes more widely known, will they make chocolate illegal?)
As if that weren’t enough, chocolate also contains polyphenols, which have been shown to have a positive impact on mood. This has led researchers to suggest they be studied more for their role in depression therapies. Darker chocolate contains more polyphenols.
5) Lion’s Mane Mushrooms
Lion’s Mane mushrooms have the remarkable ability to synthesize the peptide “nerve growth factor” (NGF). NGF is necessary for the growth and survival of brain neurons, and it contributes to mood improvement. It may also reduce your risk of depression.
6) Green Tea
While technically a drink, green tea deserves a spot on the list of mood-boosting foods. Green tea has many benefits. Research has linked it to lower rates of Alzheimer’s, Parkinson’s, and many other ailments.
One type of green tea, matcha, is a particularly rich source of the amino acid L-theanine, which can help you to relax and maintain a calm demeanor.
7) Brazil Nuts
Low dietary selenium has been shown to increase the risk of depressive disorders. And researchers suggest that selenium-rich foods could be beneficial for primary prevention.
Did you know that a single Brazil nut can provide twice your daily selenium needs? Because they are such a potent source of selenium, it’s usually recommended not to eat more than four or five Brazil nuts per day to make sure you don’t get a selenium overdose!
8) Probiotics
Probiotics are the “good bacteria” in your gut. They produce serotonin, dopamine, and GABA. No wonder probiotics have been shown to improve depression.
Fermented foods, such as tempeh, miso, natto, and sauerkraut, support healthy gut bacteria. (For more on how to make the best use of probiotics, click here.)
9) Dark Leafy Greens
The term “folic” comes from the Latin word folium, which means leaf. Why am I telling you this? Because dark, leafy green vegetables are one of the best places to find folate! They’re also rich in magnesium, which can help reduce anxiety and depression.
10) Lentils
To prevent deficiency, many nutrition experts suggest eating about 400 mcg of folate per day. One cup of cooked lentils can provide around 90% of this amount — and might help to prevent depression.
11) Chickpeas
Chickpeas contain folate, iron, magnesium, manganese, copper, zinc, fiber, and phosphorus. And a single cup of chickpeas provides over 50% of the daily value for vitamin B6.
12) Broccoli
Broccoli is rich in chromium, which can increase your body’s levels of serotonin, norepinephrine, and melatonin. Because chromium works directly with mood regulators, it has been found to be an effective treatment for depression.
13) Quinoa
Quinoa is a complex carbohydrate. Because it’s rich in protein and fiber, it can help stabilize blood sugar levels. It also contains B vitamins, magnesium, iron, and amino acids that contribute to the production of serotonin. (And low levels of serotonin have been linked to depression.)
14) Bananas
A 2008 study in the British Journal of Nutrition found that low sodium, high potassium diets had a positive impact on mood.
Though there is no RDA for potassium, it’s often recommended that you get around 1600-2000 mg per day. One banana can provide over 450 mg. Bananas are also rich in vitamin B6, which your body needs to synthesize serotonin.
15) Zucchini
Zucchini is high in mood-boosting folate, fiber, vitamin B6, and vitamin C. Want to increase your fiber intake? Try eating zucchini with its skin left on.
16) Coffee
Coffee is well-known for providing a happy feeling after you drink it. That’s one reason it’s such a popular way for many people to start their morning.
In 2015, researchers reviewed all the available research on the consumption of coffee and tea and risk for depression. In total, they looked at 346,913 individuals and 8,146 cases of depression. What did they find? There was a peak protective effect against depression for those who drank around 400 mL/day of coffee (just over 1 ½ cups).
Why could this be? The caffeine in coffee stimulates dopamine. And dopamine is the neurotransmitter that produces the feeling of euphoria.
Coffee is also a vasodilator, which means it causes your blood vessels to expand. This is good for your circulation. And it has a particularly positive effect on your brain — and perhaps, your mood. In addition, coffee is the #1 source of antioxidants in the American diet — something your brain definitely won’t complain about getting.
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