The 10 Best Foods For a Better Mood + 3 Recipes (2024)

If you’re feeling a little more irritable than usual lately, you’re not alone. Between busy schedules, and all the stressors going on in our day-to-day lives, there is a ton we can do to brighten our spirits and put that pep back in our step. Enter mood-boosting foods.

We’re sharing our top mood food picks that aren’t just healthy and delicious, but research suggests they may, in fact, play a role in our overall mood as well.

RELATED: Mood-Boosting Chocolate Chip Cookie Dough Smoothie

10 Mood-Boosting Foods That Actually Taste Delicious

#1 Raw Cacao

The 10 Best Foods For a Better Mood + 3 Recipes (1)

Chocolate fans rejoice — raw cacao (very different from those sweetened chocolate bars) has some pretty darn impressive properties.

Some studies have suggested that the flavonoids found in cocoa contain both cognitive and mood-supporting properties (heck, yes!) So go ahead and sprinkle some raw cacao nibs over your morning bowl of oatmeal, on top of an acai bowl, or enjoy mixed into homemade granola.

#2 Nuts & Seeds

The 10 Best Foods For a Better Mood + 3 Recipes (2)

Need a new healthy snack that doubles as a delicious mood-boosting food? Make a batch of homemade trail mix (recipe below) to stay full and nourished when snacking on the go.

Nuts and seeds, particularly peanuts, pumpkin, and sesame seeds, are rich in tryptophan, an important amino acid that plays a key role in the production of serotonin (the commonly known mood-supporting neurotransmitter). Tryptophan has been found to have a positive effect on overall mood, making these nuts and seeds an excellent addition to a well-balanced mood-boosting diet.

#3 Unsweetened Yogurt or Kefir

The 10 Best Foods For a Better Mood + 3 Recipes (3)

Not only does unsweetened yogurt make one of the most convenient snacks, but it can be added to smoothies for added creaminess, or made into a healthy yogurt parfait with some nuts and seeds and raw cacao nibs to satisfy a sweet tooth craving. So if you’re looking for a mood-boosting food that’s super easy to include in your diet, look no further than plain old unsweetened yogurt — need it dairy-free? Try coconut or almond yogurt.

Not only does it make an easy snack, but gut-supporting foods rich in probiotics may also help support a happier mood too — how? The gut-brain connection! Some research has suggested that the bacteria in the gut may not only play a role in digestion but our mood and overall energy too.

Unsweetened yogurt (or kefir if you can tolerate a bit of a tangier flavor) are great sources of gut-loving probiotics, so consider these “mood foods” for your healthy and balanced diet.

RELATED: The Best Foods For a Healthier Gut According to an RD

#4 Blueberries

The 10 Best Foods For a Better Mood + 3 Recipes (4)

Blueberries are a delicious “mood food” that happens to be one of nature’s sweetest treats. They sweeten up that bowl of oatmeal in the AM, make a delicious antioxidant-rich smoothie, or even make a tasty snack.

Plus, research has found that an antioxidant-rich diet may have a positive effect on both mood and cognitive function (yes, please!)

#5 Salmon

The 10 Best Foods For a Better Mood + 3 Recipes (5)

Thanks to the rich omega-3 fatty acid content, salmon makes a tasty mood-boosting food. The thing about these fatty acids is that the body cannot produce them on its own — we rely on food to get enough. They play a key role in brain health and some research has found that not getting enough may have a negative effect on mood.

The good news is that there are plenty of ways to get omega-3s in your diet, and if fatty fish just isn’t your thing, some great plant-based options include:

  • Chia seeds
  • Flax seeds
  • Hemp seeds
  • Walnuts

#6 Oats

The 10 Best Foods For a Better Mood + 3 Recipes (6)

Overnight oats anyone? Yep, they’re one of our favorite ways to enjoy breakfast on the go and one of our go-to mood-boosting foods. Oats wind up on our favorite list of mood foods thanks to the high fiber content — a bowl of oatmeal or a jar of overnight oats in the AM will help keep you full longer while being a great healthy and balanced breakfast to help support stable blood sugar levels.

Say goodbye to feeling hangry and reaching for that sugary snack between breakfast and lunch. A good, hearty breakfast to start your day is key to keeping your mood and energy levels high.

But, heads up — you want the plain old rolled oats, not the sugary pre-packed varieties. You can add your own sweetness with antioxidant-rich berries and some raw cacao nibs.

#7 Lentils

The 10 Best Foods For a Better Mood + 3 Recipes (7)

We couldn’t talk about mood-boosting foods without dishing the deets on at least one protein-rich plant-based food, and lentils happen to be one of our favorites — you can use them on salads, swap out beef and use in tacos or even in meat sauces.

Lentils are rich in B-vitamins which are key for mood and even stress. Plus, they happen to be nutritionally packed with iron and folate.

#8 Avocado

The 10 Best Foods For a Better Mood + 3 Recipes (8)

Full of stress-supporting B-vitamins like thiamine, riboflavin, and niacin, avocados are a delicious mood food to consider adding to your diet. This beloved super fruit is full of folate, a nutrient that when deficient, has been linked to depression.

Spread avocado on toast, mash into your favorite dip, top it on your sandwich or wrap, or simply enjoy by the spoonful!

#9 Papaya

The 10 Best Foods For a Better Mood + 3 Recipes (9)

We often think of vitamin C as the anti-aging ingredient in the fountain of youth, but did you know this nutrient has some major mood-boosting benefits? Vibrant fruits and veggies (such as grapefruit, bell pepper, and papaya) are some of the richest (and tastiest) sources of Vitamin C. And, since just one cup of papaya contains nearly 200% of the daily needs for Vitamin C, we’re loading up our diet with a tropical papaya feast! Best of all, papayas contain natural digestive enzymes and antioxidants.

#10 Green Tea

The 10 Best Foods For a Better Mood + 3 Recipes (10)

Ok so it may not be a food per se, but green tea is a mood-boosting beverage that’s worth every sip. Green tea is high in L-Theanine, an amino acid that helps promote a feeling of calm. And, according to research, drinking green tea not only reduced feelings of stress and improved sleep in students, but it also improved concentration and focus!

RELATED:

3 Recipes Made With Delicious “Mood Food”

Ready to start adding some of these delicious foods to your diet? Here are three yummy and easy-to-prep recipes to get you started.

#1 Easy Mood-Booster Trail Mix

The 10 Best Foods For a Better Mood + 3 Recipes (11)

Ingredients:

  • 1 cup peanuts
  • 1 cup cashews
  • 1 cup almonds
  • 1 cup pumpkin seeds
  • ¼ cup raw cacao nibs
  • ¼ cup unsweetened raisins

Directions:

Step #1: Add all ingredients to a large mixing bowl and toss to combine.

Step #2: Split into individual serving jars or bags to enjoy as a healthy grab-and-go snack.

#2 Cacao Berry Shake

The 10 Best Foods For a Better Mood + 3 Recipes (12)

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 frozen banana
  • 1 cup frozen blueberries
  • 1 tbsp raw cacao nibs
  • 1 tbsp raw honey
  • 1 scoop of protein powder of choice

Directions:

Step #1: Add all ingredients to a high-speed blender and blend until smooth.

#3 Blueberry Banana Overnight Oats

The 10 Best Foods For a Better Mood + 3 Recipes (13)

Ingredients:

  • 1 cup rolled oats
  • 1 cup unsweetened almond milk
  • 1 tbsp chia seeds
  • 1 tbsp almond butter
  • 1 sliced banana
  • 1 cup blueberries
  • Drizzle of raw honey for serving

Directions:

Step #1: Start by adding the oats, milk, and chia seeds to a large glass jar and mix well. Set in the fridge overnight.

Step #2: The next morning, before serving, top with the almond butter, sliced banana, blueberries, and honey.

Step #3: Enjoy!

RELATED: How to Make Overnight Oats + 5 Variations to Keep You Full Until Lunch

Take Your Diet Up a Notch With Mood Food

While diet alone may not completely get rid of a bad mood, pairing healthy eating with plenty of time for self-care, daily movement, and better sleep may help you work towards feeling like the best version of you.

Ready to get started? Mix mood-boosting workouts and mood-boosting foods by getting your daily sweat in followed up with a post-workout Cacao Berry Shake (recipe above) — your overall mood and body will thank you!

Related

The 10 Best Foods For a Better Mood + 3 Recipes (2024)

FAQs

What foods to eat to improve your mood? ›

The researchers found that a higher total antioxidant intake was associated with a lower risk of depression. Foods rich in antioxidants include: nuts, such as pecans, walnuts, and pistachios. fruits, such as strawberries, plums, apples, and apricots.

What food makes you feel happy? ›

Here are 9 healthy foods that may boost your mood.
  • Fatty fish. Omega-3 fatty acids are a group of essential fats that you must obtain through your diet because your body can't produce them on its own. ...
  • Dark chocolate. ...
  • Fermented foods. ...
  • Bananas. ...
  • Oats. ...
  • Berries. ...
  • Nuts and seeds. ...
  • Coffee.
Feb 5, 2020

What is a natural mood booster? ›

Be sure to eat a diet rich in whole grains, lean meats, vegetables, fruits, beans and nuts. Interacting with others can also help boost a person's mood.

What foods are good for your gut and mood? ›

Suggestions for a healthier gut and improved mood

Eat enough fiber and include whole grains and legumes in your diet. Include probiotic-rich foods such as plain yogurt without added sugars. To reduce sugar intake at breakfast, add cinnamon to plain yogurt with berries, or to oatmeal or chia pudding.

How do I boost my mood quickly? ›

Simple activities like watching sports with a friend, having a soak in the bath, or meeting up with friends for coffee can all improve your day. Doing something you're good at, such as cooking or dancing, is a good way to enjoy yourself and have a sense of achievement.

What food is good for mental? ›

Lean proteins — also lend energy that allows your body to think and react quickly. Good sources of protein include chicken, meat, fish, eggs, soybeans, nuts and seeds. Fatty acids — are crucial for the proper function of your brain and nervous system. You can find them in fish, meat, eggs, nuts and flaxseeds.

What foods are good for anxiety? ›

Foods naturally rich in magnesium may, therefore, help a person to feel calmer. Examples include leafy greens, such as spinach and Swiss chard. Other sources include legumes, nuts, seeds, and whole grains. Foods rich in zinc such as oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety.

What foods release happy hormones? ›

yogurt, beans, eggs, meats with low-fat content, and almonds are just a few foods linked to dopamine release. foods high in tryptophan have been linked to increased serotonin levels. foods containing probiotics, such as yogurt, kimchi, and sauerkraut, can influence the release of hormones.

What foods make you feel peaceful? ›

Foods that reduce anxiety and depression
  • Nuts. "Cashews are a great source of zinc, a mineral that plays a major role in managing the body and brain's response to stress," registered dietitian Keri Glassman tells TODAY.com. ...
  • Avocado. ...
  • Dark chocolate. ...
  • Turkey. ...
  • Citrus fruit. ...
  • Leafy greens. ...
  • Complex carbs. ...
  • Fatty fish.
Apr 11, 2023

What is a natural happy pill? ›

Natural antidepressants include SAM-e, St. John's Wort, and omega-3 fatty acids, among others. While these may be effective for some, they can also make medications less effective and can cause some side effects.

What food is highest in serotonin? ›

8 foods that naturally boost serotonin
  1. Salmon. This oily fish is also a source of omega-3 fatty acids, which are important for health. ...
  2. Poultry. Poultry includes chicken, turkey, and goose. ...
  3. Eggs. With eggs, some preparation and cooking methods are healthier than others. ...
  4. Spinach. ...
  5. Seeds. ...
  6. Milk. ...
  7. Soy products. ...
  8. Nuts.

What is the best vitamin for mood? ›

Vitamin B-12 and other B vitamins play a role in producing brain chemicals that affect mood and other brain functions. Low levels of B-12 and other B vitamins such as vitamin B-6 and folate may be linked to depression.

What foods make you feel happy? ›

Top 10 mood boosting foods
  • Oily varieties of fish. We've long been told that fish is 'brain food' and there's convincing evidence to support this. ...
  • Dark chocolate. ...
  • Eggs. ...
  • Fermented foods. ...
  • Bananas. ...
  • Pumpkin seeds. ...
  • Walnuts. ...
  • Poultry.
Apr 4, 2023

What foods to avoid for better mood? ›

Processed, sugary and high fat foods offer little nutritional value and are best eaten only occasionally and in small amounts. For children and young people, highly processed, sugary and fried foods have been linked to: hyperactivity, aggression and symptoms of attention deficit hyperactivity disorder.

Which fruit is called mood food? ›

Bananas. The only fruit on this list, bananas contain an amino acid called tryptophan. Your body uses tryptophan to produce 5-HTP, the compound that makes serotonin and melatonin, two mood and sleep-regulating neurotransmitters.

What foods are good for anxiety mood? ›

Research has linked foods like avocado, oranges, or oysters to reduced feelings of anxiety. Drinks like water and 100% fruit juice can also be beneficial if you have a lot of anxiety and stress. Those foods and drinks contain antioxidants, minerals, and vitamins that help alleviate anxiety symptoms.

What foods are good for anxiety and depression? ›

7 brain foods that can help you beat anxiety
  • 1Extra dark chocolate.
  • 2Leafy greens.
  • 3Broccoli.
  • 4Avocados.
  • 5Green tea.
  • 6Chia seeds or flaxseeds.
  • 7Beans and lentils.
Jan 9, 2024

What can I drink for good mood? ›

Natural Mood-Boosting Drinks
  • Rooibos Tea: This tea is grown in South Africa and the minerals, like magnesium, found in the tea have been linked to reducing anxiety symptoms in its drinkers.
  • Turmeric Tea: There are countless teas that provide a mood boost, but nothing quite comes close to turmeric tea.
Mar 4, 2020

References

Top Articles
Latest Posts
Recommended Articles
Article information

Author: Annamae Dooley

Last Updated:

Views: 5925

Rating: 4.4 / 5 (45 voted)

Reviews: 92% of readers found this page helpful

Author information

Name: Annamae Dooley

Birthday: 2001-07-26

Address: 9687 Tambra Meadow, Bradleyhaven, TN 53219

Phone: +9316045904039

Job: Future Coordinator

Hobby: Archery, Couponing, Poi, Kite flying, Knitting, Rappelling, Baseball

Introduction: My name is Annamae Dooley, I am a witty, quaint, lovely, clever, rich, sparkling, powerful person who loves writing and wants to share my knowledge and understanding with you.