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12 Foods to Boost Your Mood

QDoc Virtual Healthcare Team
May 19, 2023

Have you ever noticed how certain foods can make you feel happier, more energized, or even calmer? It’s no secret that our diet can affect our physical health, but did you know it can also impact our emotional well-being? Studies have shown that certain foods can boost our mood by increasing the production of neurotransmitters like serotonin and dopamine, which are responsible for regulating our mood, sleep, and appetite.

In this article, we’ll explore some of the best foods to eat when you need a little mood boost and how they can help you feel more upbeat. So, whether you’re feeling stressed, anxious, or just in need of a pick-me-up, these foods can help you feel better from the inside out.

Proteins

Salmon

Salmon is an excellent source of omega-3 fatty acids, which are great for developing the nervous system and the brain. Many studies also indicate that salmon can help ease some emotional distress thanks to the food’s high protein sources, vitamin B12 and vitamin D.

Turkey

Most of us have heard turkey makes us sleepy, but did you know it can also make us happy? Turkey has sources of tryptophan to help increase serotonin and tyrosine for our brain transmitters. Turkey also contains the B vitamins, including B6 and B12, and the mineral zinc. Studies show that zinc deficiency can be linked to increased depression or anxiety.

Eggs

Eggs are very high in protein, vitamin B12, and vitamin D. They also have a nutrient called choline, which helps support our mood, and our nervous system and assists in producing neurotransmitters. The yolks in an egg are rich in many nutrients like tyrosine, omega-3 fatty acids, biotin, and especially tryptophan.

Fruits and vegetables

Pomegranates

Pomegranates are great fruit high in vitamins, nutrients, fibre, and antioxidants. The boost in antioxidants can help with brain health and protect the body’s cells.

Blueberries

Blueberries have high amounts of antioxidants, known as flavonoids, to help regulate moods, decrease cellular aging, and help improve memory by activating brain pathways.

Pineapples

Pineapple can help improve your mood as it is a good source of the amino acid called tryptophan. Tryptophan is used by the body to produce serotonin, and pineapple is a great fruit to help ensure you have enough production of these happy hormones.

Dark leafy greens

We must ensure that we get enough magnesium, a mineral that can help reduce anxiety levels. Dark, leafy greens, and especially spinach, are packed with magnesium. Other great benefits include vitamin B and iron, which are linked to increased energy production.

Avocado

This superfood has tons of benefits as they contain fibre and vitamins B5, B6, C, and E. Vitamin B5 greatly supports the adrenal glands and helps synthesize neurotransmitters. Both the nutrients and micronutrients help fight against fatigue, assisting in boosting your energy levels.

Bananas

Bananas are high in Vitamin B6 and contain both sugar and fibre, including prebiotics. Vitamin B6 synthesizes neurotransmitters, like serotonin and dopamine, that help lift up our moods. When sugar is mixed with fibre, the sugar slowly releases into your bloodstream, controlling your mood by stabilizing your blood sugar levels. This is helpful because lower blood sugar levels can cause us to have emotional episodes, irritability, and anxiety.

Brussel sprouts

Brussel sprouts are rich in a vitamin B called folate, which ultimately helps with mood regulation in our brains. Eating foods that contain folate and folic acid daily can help us improve how we feel in significant ways.

Other mood boosters

Chocolate

Luckily for us, chocolate has benefits, one being for our moods. Phenylethylamine, theobromine, and tryptophan are all components found in chocolate that help promote happiness. Antioxidants found in dark chocolate also help reduce cortisol and other stress hormones.

Coffee

Caffeine is a stimulant in coffee that can increase our energy levels and release mood-boosting transmitters called dopamine and norepinephrine. When we drink coffee, it is absorbed into our bloodstream; and from there, it travels to our brain. Caffeine then blocks a chemical messenger called adenosine that can make us drowsy, explaining why we feel less tired and more alert.