It gets viet early, resulting det far less Mood enhancer diet to mood-brightening sunlight, plus colder temperatures can make you just want to stay in bed. Develop and improve services. Selhub EM, Logan AC, Bested AC. Means shares.

Mood enhancer diet -

There's plenty of evidence to suggest that activities like working out , spending some time outside during the day, and cuddling with a pet can lift your spirits, and as it turns out, what you eat can also have a big impact on your mood.

Whether you've been afflicted with the winter blues or find yourself in a funk you just can't seem to get out of, the foods you put in your grocery cart and on your dinner plate can help. While no one food is a cure-all, and you should certainly consult a doctor if you think you're exhibiting symptoms of depression, there are several foods that have been scientifically proven to give people a happiness boost.

Some of these foods, like Brazil nuts, contain compounds that stimulate the production of certain feel-good hormones, while other foods, such as coffee , can actually block compounds that may make you feel lousy.

As you may notice, many of the foods on this list are also considered superfoods and come with a myriad of health benefits that extend far beyond promoting a good mood. In other words, even if you don't need help ditching the winter blues, these multifunctional foods should be on your radar.

Keep reading to find out what foods will boost your mood, according to doctors and science. Fatty fish, like salmon and tuna are packed with omega-3 fatty acids , which are good for your heart and your mind. Two specific omega-3s—docosahexaenoic acid DHA and eicosapentaenoic acid EPA —have been associated with lower levels of depression.

According to a review of scientific data, DHA and EPA help modulate the mechanisms of brain cell signaling, including the dopaminergic and serotonergic pathways.

In other words, they can boost your mood. If you're not a fan of salmon or tuna, get your omega-3 fatty acids from foods like flaxseeds or tofu.

But note that the body's absorption of omega-3 from plant based sources is not as effective as from seafood. Yes, a chocolate bar can really help improve your mood! There are also psychoactive ingredients in chocolate, which may produce positive feelings. However, when shopping for your mood-boosting chocolate, Dr.

Means points out that the cocoa content is key. In addition to supporting good gut health , fermented foods , like sauerkraut, yogurt, and kimchi , may also have a positive impact on your mood. These foods contain probiotics , which, according to numerous studies, may boost serotonin levels.

This is especially important because serotonin—sometimes called the "happy hormone"—is responsible for lifting your mood. Means shares. These effects were stronger in men.

Means adds: "There are several proposed mechanisms of why this might be the case, including the impact of fermented foods on blood sugar control and metabolic health, which impacts mood and the brain.

Additionally, the enriched chemicals in fermented foods—unique flavonoids —may positively impact the microbiome to mitigate inflammation and oxidative stress, both of which can negatively impact the brain.

Per a study, high selenium intake is associated with a lower prevalence of depression, even after adjusting for several variables. The inverse is also true, as selenium deficiencies are common in people with depression.

Means continues. Ready to kick those lingering winter blues? Eat your greens! According to Stacie J. Stephenson , CNS, a board member of The American Nutrition Association, dark leafy greens in particular think kale, spinach, and Swiss chard are rich in B vitamins.

According to this Nutrients article, these vitamins play a role in producing brain chemicals that affect mood and other brain functions.

Additionally, low levels of B12 and other B vitamins, such as B6 and folate , may be related to depression. If you're not a fan of dark leafy greens, you can get your fill of B vitamins by eating foods like bananas and eggs. Though it may seem counterintuitive, drinking a cup of coffee can help pull you out of a funk.

While caffeine might make some people feel jittery or anxious, it can also stop a naturally occurring compound called adenosine from attaching to brain receptors that encourage tiredness. This, in turn, increases alertness and attention, thus having a positive effect on your mood.

Caffeine has also been scientifically proven to increase the release of mood-boosting neurotransmitters like dopamine and norepinephrine, but there's evidence to suggest that coffee's mood-boosting properties extend beyond the stimulant. In fact, a study of 72 adults found that both caffeinated and decaffeinated coffee significantly improved people's mood, compared with a placebo beverage.

This suggests that coffee may have other compounds that positively influence mood as well. Stephenson points out that beans , legumes, and other complex carbohydrates that are slowly absorbed by the body can reduce cravings for less healthy carbs that can often lead to volatile blood sugar spikes, which, as Dr.

Means points out, can cause moodiness and irritability. These complex carbs also provide microbiome-enhancing fiber and resistant starch, which helps keep your blood sugar stable and limits the likelihood of mood swings.

Need another reason to stock up on beans and lentils? Both foods are also good sources of tryptophan, which the body uses to make serotonin. Usually this type of food is carbohydrates. When it comes to carbs such as whole grain bread, potatoes, pasta, etc. comfort rules, for many reasons.

Therefore, you can derive energy and feel more uplifted the fastest from carbs. Carbohydrates also have a powerful effect on serotonin, a chemical in the brain that has a strong influence over both emotion and eating, thereby creating a calming sensation. According to a study of more than 5, adults, those who had low magnesium intake reported symptoms of depression and anxiety, while those with adequate magnesium intake were less likely to feel anxious or depressed.

Tea is actually a commonly consumed substance in the Blue Zones—a region where people live the longest. Poonam Desai , a board-certified lifestyle medicine and emergency physician practicing concierge medicine in New York. Chia seeds.

Magnesium supports blood pressure and blood sugar regulation, and it is also involved in relaying signals between our brain and our body. Low levels of magnesium, according to research, is linked to depression and weakness.

Mushrooms are more than just a hearty vegetable and occasional meat substitute. This antioxidant may lower oxidative stress, reducing the symptoms of depression. Low iron intake can easily result in iron-deficiency anemia, which is linked to some depressive symptoms including a lack of energy, irritability, and weakness.

The study, which appeared in BMC Psychiatry , found that those with iron deficiency anemia had an increased risk of psychiatric disorders, regardless of other factors. As Ward clarified, the type of iron you consume is crucial as well.

Ortega MA, Fraile-Martínez Ó, García-Montero C, et al. Biological role of nutrients, food and dietary patterns in the prevention and clinical management of major depressive disorder.

Liao Y, Xie B, Zhang H, et al. Efficacy of omega-3 PUFAs in depression: A meta-analysis [published correction appears in Transl Psychiatry. Transl Psychiatry. Bozzatello P, Brignolo E, De Grandi E, Bellino S. Supplementation with Omega-3 Fatty acids in psychiatric disorders: a review of literature data.

J Clin Med. Jackson SE, Smith L, Firth J, et al. Is there a relationship between chocolate consumption and symptoms of depression? A cross-sectional survey of 13, US adults. Depress Anxiety. Pase MP, Scholey AB, Pipingas A, et al.

Cocoa polyphenols enhance positive mood states but not cognitive performance: a randomized, placebo-controlled trial. J Psychopharmacol. Magrone T, Russo MA and Jirillo E. Cocoa and dark chocolate polyphenols: from biology to clinical applications.

Yano JM, Yu K, Donaldson GP, et al. Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and author of Calm Your Mind with Food. Now, modern science is catching up. Researchers are still learning about exactly how food influences mental health, but it seems that the gut microbiome plays a key part.

Trillions of microbes live in your digestive system, working to break down components of the food you eat and interacting with numerous other parts of the body along the way, Jacka explains.

Just as they nourish the physical body, nutrient-dense foods nurture the microbes in your gut, which translates to a range of benefits—including, research suggests, better mental health. One study in mice linked a type of bacteria found in foods like yogurt to lower levels of stress, and potentially lower risks for anxiety and depression, apparently due to its ability to regulate parts of the immune system.

The gut also has a direct line of communication to the brain via the vagus nerve, which runs from the brainstem to the large intestine.

Mood-regulating neurotransmitters, including feel-good serotonin, are made in the gut. Drew Ramsey, an assistant clinical professor of psychiatry at Columbia University and author of Eat to Beat Depression and Anxiety.

Want to learn more about how we eat and drink now? Get guidance from experts:. But, as a general rule of thumb, she suggests orienting your diet around a wide variety of plant-based foods, such as fruits, vegetables, nuts, beans, herbs, and whole grains, and limiting how often you eat ultra-processed foods, such as packaged chips, cookies, and snacks.

How and where you eat is also important, Ramsey says. Many people build their shopping lists primarily around what is cheapest and easiest to prepare. Cruciferous vegetables: Veggies including cauliflower, broccoli, cabbage, and arugula contain compounds that reduce inflammation, which is linked to a range of health issues including depression and anxiety.

In one study , people who ate multiple servings of cruciferous veggies each day had significantly lower self-reported stress levels than people who ate less.

Fermented foods: Famous for feeding your gut microbes, fermented foods like plain yogurt, kimchi, and sauerkraut are powerhouses for enhancing the brain-body connection. Some research suggests that eating two to three servings per day is linked to measurable reductions in stress and depressive symptoms.

Spices: Cinnamon, saffron, turmeric, black pepper, and other spices are rich in antioxidants, contain anti-inflammatory compounds, and improve metabolism, which may also boost mental health.

Beans and leafy greens: Some research suggests anxiety is related to magnesium deficiency —so eating foods that are rich in this mineral, such as beans, spinach, and Swiss chard, may help calm the mind.

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