Anyone who has ever found comfort in specific foods like a bowl of pasta or ice cream after a rough day or felt sluggish or even a bit sad after a large meal knows food can impact your mood negatively and positively.

Preventative cardiology dietitian at Entirely Nourished, Michelle Routhenstein, says some foods, like those high in added sugar and saturated fat, may cause fluctuations in blood sugar that result in sleep disturbances, inflammation, mood swings, and fatigue, leading to feelings of depression and sluggishness. Christine Byrne, owner of Ruby Oak Nutrition and dietitian in Raleigh, N.C., adds that relying on food as a coping mechanism for emotions like sadness, boredom, loneliness, and stress can negatively impact your mood.

On the other hand, there are foods that, as a portion of your regular diet, can help to improve your mental health. “Certain foods have the potential to positively influence your mood by promoting brain health, regulating mood, stabilizing blood sugar levels, and providing sustained energy,” Routhenstein says. In a 2018 review, researchers discovered 12 critical nutrients for preventing and treating depressive disorders. These “antidepressant nutrients are zinc, iron, folate, magnesium, omega-3 fatty acids, selenium, potassium, vitamin A, vitamin B12, thiamine, vitamin B6, and vitamin B12.

However, Byrne says, “An overall balanced diet that contains plenty of nutrient-dense foods is probably best when it comes to mental health.” She emphasizes that food provides more than just nutrition; it can provide cultural and social connections and pleasure, as well as evoke positive memories—all of which can positively influence mood.

Here are what experts state are the top six foods that can offer mood improvement: 

Fatty fish

Fatty fish like striped bass, salmon, mackerel, sardines, and anchovies are rich in omega-3 fatty acids, which help fight inflammation, support brain function, and protect your heart. “Based on the research so far, the nutrients that seem to have the strongest link to improved mood are omega-3 fatty acids,” Byrne notes. Many studies have shown the intake of fatty fish to be associated with a reduced risk of depression, particularly in women.

Inflammation is tied to fatigue and depression, possibly worsening the symptoms, especially in those with chronic conditions. However, fatty fish are rich in vitamin D, which has anti-inflammatory and neuroprotective properties and is involved in the production of mood-boosting serotonin. Research indicates that supplementation of vitamin D can help to improve negative emotions, especially in those with major depressive disorder and vitamin D deficiency.

The American Heart Association recommends consuming three ounces of cooked fatty fish twice weekly.

Pumpkin seeds

“Pumpkin seeds are a great source of tryptophan, an amino acid that supports mood regulation by aiding in the production of serotonin, a neurotransmitter associated with feel-good feelings,” Routhenstein explains. A 2021 study discovered taking up to three grams of L-tryptophan can help improve the mood and decrease anxiety of healthy individuals.

Consuming a small handful — around one ounce — of pumpkin seeds a few times weekly can contribute to your tryptophan intake. Routhenstein recommends sprinkling pumpkin seeds on oatmeal, salads and yogurt, or enjoying them by themselves as a snack.

Like most seeds and nuts, pumpkin seeds are high in unsaturated fats and protein, which help regulate blood sugar levels and prevent mood swings. A recent study of middle-aged and older adults discovered that eating up to one serving, around 30 grams, of nuts daily was associated with a 17% lower risk of depression compared with those who didn’t consume nuts.

Oranges

“Oranges contain flavonoids, such as hesperidin, which have antioxidant properties and may help reduce inflammation in the brain, supporting overall mood stability,” Routhenstein explains.

Citrus fruits are also high in vitamin C, which helps fight inflammation, regulate dopamine, and protect against oxidative stress. Dopamine is a hormone and neurotransmitter that increases pleasure and motivation. Vitamin C may have a therapeutic effect on mental illness, including anxiety, and helps improve mood overall.

Consuming oranges doesn’t just improve mood: The scent of oranges is known to help reduce stress and evoke a sense of calm. Adding an orange to your daily routine or having a couple a week can benefit your heart and brain health. 

Leafy dark greens

Dark leafy greens, like bok choy, Swiss chard, spinach, and kale, are packed with several “antidepressant nutrients,” including folate, magnesium, iron, vitamins A and C, and potassium. Additionally, they are high in fiber and act like body antioxidants, supporting brain health.

Specifically, folate and iron play crucial roles in the production of norepinephrine, dopamine, and serotonin. Norepinephrine is a neurotransmitter that affects brain function and stress response. Lower levels of both folate and serum iron have been associated with a higher incidence of depression.

One of the most versatile leafy greens, spinach, can be enjoyed raw in sandwiches or salads or easily added to soups, stir-fries, pasta, and smoothies. To reap the benefits, strive to include at least a half cup of cooked leafy greens or one cup of raw on most days.

Avocados

“Avocados are packed with heart-healthy monounsaturated fats, notably oleic acid, which is vital for brain health and linked to a lower risk of depression,” Routhenstein says. Oleic acid has antioxidant and anti-inflammatory properties and aids in maintaining the integrity of brain cell membranes. It supports the function of neurotransmitters — the chemical messengers of the body — and mood regulation.

Avocados—like pumpkin seeds—also contain tryptophan and are loaded with vitamin C, magnesium, and potassium. Magnesium is a crucial player in mood regulation, as it assists with the activation of systems in the body that promote feelings of calmness and relaxation and prevent depression. Research has discovered a significant link between very low magnesium intake and depression, particularly in younger adults.

Experts recommend including one or two avocados in your diet weekly to benefit your heart and brain health.

Dark chocolate (70% to 85% cacao)

Dark chocolate is a tasty treat, but it is also rich in phenolic antioxidants, which can protect against oxidative stress and inflammation and support mood and cognitive function. A 2022 study found that dark chocolate also copies prebiotics, improving negative emotional states and nourishing gut microorganisms via the gut-brain axis—a vital communication network in the nervous system.

Researchers have found adults who ate chocolate — particularly dark chocolate — had notably decreased chances of experiencing symptoms of depression. Those who consumed around 104 to 454 grams of chocolate daily showed a 57% reduced risk of having symptoms of depression compared with those eating no chocolate at all.

Despite dark chocolate’s benefits, limiting your intake to one to two ounces per day is recommended because of its high-calorie content per serving.

Here are additional mood-boosting foods worth adding to your diet:

• Eggs: Consuming protein-rich foods like eggs is linked to higher levels of norepinephrine and dopamine, brain chemicals that impact mood. One study discovered that older adults who ate eggs at least three times weekly had a lower risk of depressive symptoms.
• Oatmeal: This staple of breakfast is not only fiber-rich and heart-healthy, but it can additionally increase your levels of mood-boosting dopamine, norepinephrine, and tyrosine, which help improve alertness.

• Fermented foods: These foods, which include kimchi, sauerkraut, Greek yogurt, and Icelandic skyr, contain the bacterium Lactobacillus, which helps decrease anxiety levels and stress.