Anyone who has ever found comfort in certain foods like ice cream or a bowl of pasta after a tough day or felt sluggish and even a bit sad after a big meal knows that food can impact your mood in both positive and negative ways.
Michelle Routhenstein, preventive cardiology dietitian at Entirely Nourished, tells Yahoo Life that some foods, such as those high in saturated fat and added sugar, may cause blood sugar fluctuations that result in mood swings, fatigue, sleep disturbances and inflammation, leading to feelings of sluggishness and depression. Christine Byrne, dietitian and owner of Ruby Oak Nutrition in Raleigh, N.C., adds that relying on food as a coping mechanism for emotions like boredom, stress, loneliness or sadness can negatively impact your mood.
On the flip side, there are also foods that, as part of your regular diet, can help 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,” says Routhenstein. In a 2018 review, researchers found 12 key nutrients associated with preventing and treating depressive disorders. These “antidepressant nutrients” are folate, iron, omega-3 fatty acids, magnesium, potassium, selenium, thiamine, vitamin A, vitamin B6, vitamin B12, vitamin C and zinc.
But in general, Byrne tells Yahoo Life that “an overall balanced diet that contains plenty of nutrient-dense foods is probably best when it comes to mental health.” She highlights that food serves as more than just nutrition; it can provide pleasure and social and cultural connections, as well as evoke positive memories — all of which can influence mood positively.
Here’s what experts say are the top 6 foods that can improve your mood:
Dark chocolate (70% to 85% cacao)
Besides being a tasty treat, dark chocolate is rich in phenolic antioxidants, which can protect against inflammation and oxidative stress, supporting cognitive function and mood. A 2022 study found that dark chocolate also mimics prebiotics, nourishing gut microorganisms and improving negative emotional states via the gut-brain axis — a vital communication network within the nervous system.
Researchers have found that adults who ate chocolate, particularly dark chocolate, had notably lower chances of experiencing depressive symptoms. Those who consumed about 104 to 454 grams of chocolate a day showed a 57% reduced risk of having depressive symptoms compared with those eating no chocolate at all.
Despite the benefits of dark chocolate, it’s recommended to limit your intake to about 1 to 2 ounces daily due to its high calorie content per serving.
Here are more mood-boosting foods worth adding to your diet:
• Oatmeal: This breakfast staple is not only heart-healthy and fiber-rich, but oatmeal can also increase your levels of mood-boosting dopamine, along with tyrosine and norepinephrine, which help improve alertness.
• Fermented foods: These foods, which include Greek yogurt, Icelandic skyr, kimchi and sauerkraut, contain the bacterium Lactobacillus, which helps decrease stress and anxiety levels.
• Eggs: Eating protein-rich foods like eggs is linked to higher levels of dopamine and norepinephrine, which are brain chemicals that impact mood. One study found that older adults who consumed eggs at least three times a week had a lower risk of depressive symptoms.
Maxine Yeung is a dietitian and board-certified health and wellness coach.
