Mood-Boosting Foods: 23 Foods for Greater Happiness

The healthiest mood-boosting foods might not always be the first thing on your mind when you find yourself diving in to a bowl of ultra-processed foods like greasy chips or crispy fried chicken. Those processed foods may temporarily taste amazing but often leave you feeling less-than-awesome afterward.

It’s our biology. Our brains are wired to turn to food to feel better, and the food industry knows how to play us. (At least it tries to by adding some of the worst ingredients into our foods.)

Our bodies actually respond to different types of foods in different ways. Some foods, like those full of “bad” carbohydrates — like white breads, pasta and deep-fried treats — can leave us feeling bloated and down in the dumps.

Eating a poor diet is full of cascading effects that damage your mood, and to think that your mood plays no role in your health is a total myth. A poor mood can actually damage your immune system, slow down weight loss and lead to tension headaches. Ouch.

Luckily, there are others that can actually improve our moods — aka mood-boosting foods.

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It turns out there’s a direct link between what we eat and how we feel. People with depression, for instance, often make food choices that can actually contribute to feeling depression symptoms.

Luckily, it’s not all bad news. In fact, there are mood-boosting foods that can help make you feel awesome.

These mood-boosting foods infuse your body with nutrients, allowing the brain to produce neurotransmitters that give you a natural high. That’s why you can actually help fight depression with nutrition.

The following mood-boosting foods are proven to leave you feeling better. Not only that, but they taste great, too.

The next time you’re craving a comfort food, turn to these proven mood-boosters instead of empty calories full of science- and lab-created ingredients. Let’s take a closer look at nature’s top mood-boosting foods.

Here are some of some of the top happiness-creating, mood-boosting foods:

1. Avocado

Avocado benefits are far-reaching, particularly in the brain department. In fact, you’ll find them on nearly every healthy eating list — and with good reason.

This superfood is loaded with benefits ranging from protecting your heart to helping with digestion, but it’s also a great pick for improving your mood.

Avocados are natural hormone balancers, ensuring your brain is making the right chemicals needed to keep it feeling great.

Satisfy your sweet tooth and enjoy all of avocados’ benefits with this Chocolate Avocado Mousse recipe.

2. Grapes

Juicy grapes are the ultimate take-along snack, and these powerful little fruits are also handy when you want to feel better. When you look at grapes nutrition, you see they are packed with antioxidants, especially flavonoids, which have been found to affect mood.

While you can get some of the antioxidant benefits from red wine, which is made from grapes, alcohol is a known depressant. Keep your spirits up by eating the fruit in its natural state instead.

This hearty homemade Chicken Salad recipe includes a serving of grapes, but feel free to serve extra on the side.

3. Shiitake mushrooms

This meaty mushroom has more to offer than just taste. Upgrading your normal white mushrooms to this Asian variety brings a variety of nutrients to the table, including vitamin B6.

While the entire B vitamin complex family is critical to ensuring our physical and psychological functions operate normally, B6, also known as pyridoxine, is particularly great for improving your mood and feeling good.

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Because vitamin B6 impacts the production of serotonin and neurotransmitters, healthy B6 levels are associated with a positive mood and reducing stress naturally. B6 has also been proven to effectively help treat mood disorders like depression.

Plus, shiitake mushrooms are a delicious addition to meat-free meals thanks to their texture and ability to soak up sauces and taste. Mmm.

Vegan Sushi mixes shiitake mushrooms, cauliflower rice and some tasty veggies for a vegan-friendly sushi that everyone will enjoy.

Other mushrooms that are mood-boosting foods as well include maitake, turkey tail and more.

4. Raw nuts

These bite-sized foods are loaded with healthy benefits that will leave you smiling. Nuts are full of serotonin, a feel-good chemical that’s in short supply when you’re depressed.

Nuts are also full of antioxidants and healthy fats.

Some of the healthiest nuts to eat include almonds, pistachios, walnuts, Brazil nuts and cashews — just be sure to be mindful of how many you eat. While they are healthy, nuts are also high in fat and calories, so a handful or two is usually the right amount.

These Salty Lime Roasted Nuts combine sea salt with maple syrup for a sweet and salty snack you can eat on the go.

5. Salmon

Wild-caught salmon is one of the best foods for both your mood and brain health.

This lean protein is especially high in vitamin B12. Getting enough of this vitamin is crucial to warding off depression and staying mentally healthy.

One study found that patients with the highest vitamin B12 levels were most successful in combating depression.

Salmon also packs a punch of mood-stabilizing essential fatty acids. These bad boys keep your brain operating in tip-top shape by helping you produce the right chemicals so you can turn that frown upside down.

This Salmon Stir Fry recipe comes together in minutes and pairs my favorite fish with a heap of fresh veggies.

Other fatty fish, such as tuna, mackerel and sardines are also omega-3 foods that double as mood-boosting foods.

6. Sesame seeds

Not just a topping, sesame seeds are powerful in their own right. This ancient crop has been keeping happy levels up for thousands of years.

Its benefits stem from tyrosine. This amino acid boosts the brain’s dopamine levels, kicking the feel-good hormone into high gear, while balancing out the others.

Inhaling oil from sesame seeds has also been shown to improve mood.

Sprinkle sesame seeds on salad or in smoothies. You can also roast them and make this Tahini recipe.

Some of the other healthiest seeds for the brain include pumpkin, sunflower, chia, flax and hemp seeds.

7. Strawberries

Strawberries are rich in an array of vitamins and nutrients, like vitamins A and C and manganese.

Because of this, strawberries serve as a strong line of defense against brain degeneration, while also boosting the happy chemicals your brain produces. And who can argue at how good they taste?

My Strawberry Rhubarb Chia Seed Pudding is dairy-free, full of berries and makes an excellent breakfast or dessert.

Strawberries aren’t the only berries that are mood-boosting foods, either. Some of the other healthiest berries for your mental state include blueberries, raspberries, elderberries, cranberries, blackberries, goji berries and more.

8. Dark chocolate

Dark chocolate, especially chocolate with high cocoa content (70% or more), contains flavonoids that improve blood flow to the brain, reduce inflammation and enhance mood.

Studies have shown that dark chocolate consumption is linked to lower levels of stress and improved mood due to its ability to boost serotonin levels in the brain.

This Homemade Hot Cocoa recipe is a great way to get the benefits of dark chocolate.

9. Fermented foods

Fermented foods like yogurt, kimchi and sauerkraut are rich in probiotics, which can positively influence gut microbiota. Since the gut and brain are connected via the gut-brain axis, a healthier gut can lead to better mood regulation.

Probiotic foods have also been shown to improve serotonin levels, another reason why fermented foods are some of the top mood-boosting foods.

You can make your own kimchi or sauerkraut, or try this Thai Curry Kelp Noodles recipe with kimchi.

10. Bananas

Bananas are high in vitamin B6, which helps synthesize neurotransmitters like dopamine and serotonin. Additionally, their natural sugars and fiber provide a steady source of energy, preventing mood dips.

You can eat bananas on their own, of course, and they make for an easy snack on the go thanks to their natural “wrapper” in the peel. Banana Nut Muffins are also always a hit!

11. Oats

Oats are a complex carbohydrate that stabilizes blood sugar levels, preventing irritability. They also contain B vitamins and iron, which play a role in brain health and mood stabilization.

A study published in 2021 even found evidence that beta-glucan from oats could help reduce headaches, fatigue, anxiety and joint pains in humans, all things that can improve someone’s mood.

Try these oatmeal recipes and add other mood-boosting foods as toppings: Pumpkin Pie Oatmeal or Apple Cinnamon Baked Oatmeal.

12. Coffee

Moderate coffee consumption has been shown to improve mood, boost alertness and reduce the risk of depression. Its mood-enhancing effects are primarily due to caffeine, which blocks adenosine and increases dopamine levels.

With countless studies on coffee conducted over the years, there’s plenty of evidence to support its inclusion on this list of mood-boosting foods. In fact, research has revealed it can help improve mood, alertness, learning, reaction time, and even protect against cognitive decline and related diseases.

Whether you like it cold or hot, brewing up a cup of joe in the morning can have mood-boosting effects all day. You can try Keto Coffee to amp up the nutrition of this popular beverage.

13. Beans

Beans are a rich source of complex carbohydrates, magnesium and folate, all of which are crucial for brain health and mood regulation. Folate deficiency, in particular, has been linked to depression.

Beans are also high in other brain-boosting nutrients, such as protein, fiber and other B vitamins.

Some of the healthiest beans include black, kidney, adzuki and navy beans. This Turkey Chili with Adzuki Beans recipe is a great way to eat these mood-boosting foods, and you can add whichever kind you like!

14. Lentils

Lentils provide folate, fiber and iron, supporting stable energy levels and mental well-being. In fact, research has specifically relayed that they’re among the best mood-boosting foods around, along with other legumes.

This Red Lentil Soup recipe is a perfect way to consume lentils.

15. Spinach

Spinach is packed with magnesium, a mineral involved in regulating stress and supporting brain function. Magnesium deficiency is often linked to anxiety and depression, thus consuming foods high in magnesium can help improve your mood.

It’s also a good source of B vitamins, and spinach and other leafy green vegetables have been found to protect brain health.

Try this Strawberry Spinach Salad with Poppy Seed Dressing, which includes multiple mood-boosting foods.

16. Green tea

Green tea contains L-theanine, an amino acid that promotes relaxation and reduces stress without causing drowsiness. The combination of L-theanine and caffeine in green tea improves mood and cognitive function.

The mood-boosting abilities of green tea also extend to other healthy teas, such as black tea, according to research.

Get a hearty dose of matcha green tea in this Matcha Latte recipe.

17. Poultry

Chicken and turkey are high in tryptophan, an amino acid that helps produce serotonin, the “feel-good” neurotransmitter. Tryptophan-rich diets have been associated with better mood regulation.

One randomized, crossover study examined 25 healthy young adults to see how following a high-tryptophan diet vs. a low-tryptophan diet for four days each affected their moods and feelings of anxiety and depression.

The results revealed that participants’ moods improved significantly after following the high-tryptophan diet compared to the lower tryptophan intake, and their anxiety and depression symptoms decreased when consuming more dietary tryptophan.

Get these mood-boosting foods in your diet with this Zesty Turkey Salad with Beans & Walnuts recipe or Chicken Fajitas recipe. (Make sure you opt for organic, free-range chicken!)

18. Sweet potatoes

Sweet potatoes are a complex carbohydrate that supports stable blood sugar levels, preventing mood swings. They also contain vitamin B6, crucial for neurotransmitter production, along with other vital brain nutrients, such as vitamin A, vitamin C and other B vitamins.

You can’t go wrong with a Sweet Potato Casserole to help improve your mood.

19. Kale

Kale is rich in antioxidants like vitamin C and flavonoids, which help combat oxidative stress linked to depression. Its high magnesium content further supports brain health, and several studies have showcased its role as a mood-booster.

Try this Massaged Kale Salad, with Pine Nuts & Dried Cherries recipe.

20. Herbs and spices

Herbs and spices like saffron and turmeric contain bioactive compounds with antidepressant properties. Curcumin, found in turmeric, has shown promise in alleviating symptoms of depression in clinical trials, for instance.

Meanwhile, a 2021 double-blind, randomized, parallel-group, clinical trial determined that eight weeks of saffron supplementation appeared to improve depressive symptoms in healthy adults and had a positive effect on mood.

Garlic is another popular herb that’s known to hold anti-stress properties to support a better mood, while ginger is known to protect the brain, increase serotonin levels and reduce anxiety.

Cinnamon is another extremely popular spice that protects cognitive health, and cinnamon — along with nutmeg, cloves and ginger — has been found to affect emotions.

This Homemade Pumpkin Pie Spice recipe uses cinnamon, ginger, nutmeg and cloves.

21. Olive oil

Olive oil, especially extra virgin, is rich in monounsaturated fats and polyphenols that reduce inflammation and promote brain health. Studies link olive oil consumption to lower rates of depression.

For instance, a 2022 study published in the Journal of the Academy of Nutrition and Dietetics found that extra-virgin olive oil consumption improved depression symptoms in patients with major depression. In addition, the Mediterranean diet, which utilizes olive oil quite a bit, has been found to help lower the risk of recurring depression, showcasing this oil’s ability to help with mood disorders.

Use olive oil to make this Garlic Aioli recipe to up your intake of mood-boosting foods.

22. Eggs

Eggs are a great source of choline, a precursor to acetylcholine, a neurotransmitter associated with mood regulation. Plus, they contain tryptophan, another key player in someone’s mood.

A six-year cohort study actually found that eating eggs can help reduce the risk of depression in the elderly. Another study found that tryptophan-enriched egg white protein formulations improved mood and inhibited cortisol response in humans.

23. Honey

Honey contains antioxidants and bioactive compounds that may reduce inflammation and oxidative stress, both of which are linked to mood disorders. Its natural sugars provide a quick energy boost without the crash as well.

Research has confirmed the mood-boosting effects of raw honey in particular, noting it contains antidepressant effects and that its polyphenols have neuroprotective and nootropic effects.

Use honey as a sweetener in this Lemon Cheesecake Bars recipe.