Foods That Can Improve Your Mood

We all have guilty pleasures; foods that make us feel good for a moment—but very ba-aaaa-d after we’re done. And while it’s fine to have those occasionally, most of the time your goal should be to take in foods that are not only good for you, but also that keep you happier and more alert –in the short- and long-term. The key? Frequently eating foods shown to improve your mood as part of a well-balanced diet, according to registered dietician Elizabeth Somer. (Just adding one goody to an otherwise poor diet won’t cut it.) Somer, the author of Food & Mood and Eat Your Way to Happiness, and other nutrition experts recommend regularly pumping your body with some of the following mood-boosters.

Salmon

People who eat two to three weekly servings of omega-3 DHA rich foods (like mackerel, sardines, herring, salmon) have among the lowest rates of depression in the world, Somer says. Fish also contains folate, linked with decreased symptoms of depression in men, and B12, linked with decreased depression in women. Finally, salmon is also a good source of Vitamin D, which can help combat seasonal affective disorder (S.A.D.). Can’t eat wild salmon frequently? “There is a lot of research on individual nutritional supplements enhancing mood—specifically, omega-3 fish oils, B vitamins, and several other supplements,” says Jack Challem, author of The Food-Mood Solution: All-Natural Ways to Banish Anxiety, Depression, Anger, Stress, Overeating, and Alcohol and Drug Problems — and Feel Good Again.

Coffee or Green Tea

Among other health benefits, caffeinated coffee has been shown to decrease the risk of depression in women. Challem also recommends high-quality green tea, which is rich in L-theanine, which has a calming effect on the brain and improves mental focus.

Vitamin D Supplements

Multiple studies suggest that those who suffer from depression, particularly S.A.D., improve as vitamin D levels increase. “While I always recommend ‘food first,’ it’s very challenging to get enough Vitamin D from food alone,” Somer says.

Berries

Berries—especially blueberries and blackberries—are loaded with anthocyanidins, which are known to boost brain function, Somer says. She recommends a cup of berries several times a week. Nutrient-dense foods like berries are key to providing a sound foundation for brain chemistry, Challem says.

By Maghan McDowell (Source).