10 Foods That Lift Your Mood and Brighten Your Day

You are what you eat — and that applies to both body and mind. Did you know the right foods can improve your mental health? By providing essential vitamins and minerals, certain foods can naturally balance and boost your mood. Here are the top foods that experts say will increase serotonin and leave you feeling happier!

1. Cacao

Great news for chocolate lovers! Cacao is not just delicious — it’s also fantastic for your mood.

"Cacao contains phenylethylamine (PEA), which lifts your spirits, relieves stress and depression, and creates a feeling similar to the joy of falling in love," says Peggy Kotsopolous, RHN and nutritionist at The Little Potato Company. "It also contains anandamide, a neurotransmitter that affects dopamine levels, promoting a sense of calm and relaxation."

Chocolate is also packed with magnesium, which, according to Kerri Axelrod, Holistic Health Coach at Kerri Axelrod Wellness, can help improve your mood.

"Magnesium is essential for brain function and emotional well-being," she explains. "Low magnesium levels have been linked to a higher risk of depression."

2. Anchovies

Fatty fish are a fantastic source of omega-3 fatty acids, which Kotsopolous calls "the most essential fat for brain health and combating stress, anxiety, and depression."

Monica Auslander Moreno, MS, RD, LD/N, nutrition consultant at RSP Nutrition, points out that smaller fatty fish like sardines and anchovies are some of the best sources of omega-3s. Plus, they are more sustainable than larger fish like salmon.

Besides omega-3s, Moreno notes that "sardines and anchovies are among the few food sources of Vitamin D available to us." This vitamin plays a crucial role in helping your body produce serotonin.

"While Vitamin D helps your body create serotonin, fish oils enhance its effectiveness," says Mary Shackelton, ND. "Specifically, eicosapentaenoic acid (EPA), a vital part of omega-3s, reduces brain inflammation, facilitating the release of serotonin from neurons."

These small fatty fish deliver an impressive mood-boosting effect!

3. Pumpkin Seeds

Packed with magnesium and zinc, pumpkin seeds provide "a multi-faceted approach to supporting mood and brain health," says Caleb Backe, health & wellness expert at Maple Holistics.

"Pumpkin seeds are particularly effective at enhancing mood due to their rich amino acid content," says Backe. He highlights that pumpkin seeds contain both glutamate, which helps reduce stress, anxiety, and irritability, and tryptophan, which boosts serotonin production. One study found that adding pumpkin seeds to the daily diet of people with social anxiety disorder reduced anxiety in just two weeks.

4. Spinach

Spinach is loaded with folate, a B vitamin that helps promote a better mood. "Folate aids in the production of dopamine, the brain's 'feel-good' chemical that has calming effects," says certified health coach Noelle Creamer. Spinach also contains tryptophan, further boosting both serotonin and dopamine for a double mood-lifting effect.

5. Sweet Potatoes

Sweet potatoes are an excellent mood booster, packed with vitamin C. Nutritionist and author of The Candida Diet, Lisa Richards, explains that vitamin C is "essential for the production of dopamine and serotonin, both of which enhance mood and help prevent depression symptoms."

Since sweet potatoes are also rich in vitamin B6, a deficiency of which has been linked to depression and worsened PMS symptoms, they provide an extra boost for your mood.

6. Almonds

According to Kotsopolous, almonds are packed with magnesium and vitamin B2, which aids in producing anti-stress hormones. They are also a great source of zinc, supporting a healthy immune system.

"Zinc doesn’t get the recognition it deserves," says Richards. "Especially when it comes to improving mood."

Axelrod agrees.

"Zinc plays a crucial role in how brain cells communicate and influences how our bodies handle stress," she explains. "A lack of zinc can increase the risk of depression, impair learning and memory, and contribute to aggression and violence."

7. Green Tea

Green tea is rich in the amino acid L-theanine, which boosts the activity of the neurotransmitter GABA. This neurotransmitter has been shown to help curb overeating and reduce anxiety, according to Nichole Dandrea, MS, RDN. "L-theanine also enhances dopamine production and promotes alpha waves in the brain, which can help trigger relaxation, reduce stress, and alleviate depression."

Dr. Christian Gonzalez, Naturopathic Doctor and expert in non-toxic living, agrees with this approach.

"L-theanine is a relaxant that doesn't cause sedation," he explains. "When combined with high-stress activities, matcha or green tea can reduce anxiety and improve focus."

Try This: Super Green Tea Smoothie

8. Sauerkraut

Fermented foods are a powerful tool for improving mood, says Dr. Julia Skinner, founder and director of Root, a fermentation and food history company based in Atlanta.

"They support our microbiome," she explains, "which is increasingly recognized as a vital factor in mood regulation and overall health."

She points to recent studies on the gut-brain connection, revealing the significant, symbiotic relationship between brain function and digestive health.

"The neurotransmitters that affect our mood also influence our gut health, and further research suggests that our microbiome plays a role in neurotransmitter production and regulation," she says. "So while probiotic and prebiotic foods aren't the sole solution to improving our mood, they certainly help. Foods like sauerkraut and other fermented vegetables provide both prebiotic and probiotic benefits, as well as essential macronutrients and micronutrients that support our overall health."

9. Rosemary

Rosemary isn’t just a flavorful herb for cooking; it's also packed with carnosic acid, which, according to Gonzalez, can positively impact both mood and memory.

"Rosemary has been shown to help reduce oxidative stress in the brain, which in turn lowers inflammatory cytokines," he says. "These cytokines can contribute to mood changes and disorders, so reducing them benefits brain health."

10. Blueberries

Blueberries, packed with antioxidants, not only contain folate like spinach but may also act as a natural mood booster. Numerous studies, including a 2017 study, have linked blueberry consumption with improved mood.

"The mood-enhancing effect is likely due to anthocyanins, a type of polyphenol antioxidant that gives blueberries their signature blue color," says Jenn LaVardera RD, nutrition expert at Naturipe.

"Polyphenols have been shown to promote brain health, combat mental illness, improve cognitive function, and reduce oxidative stress," she explains. "These compounds likely influence various brain signaling pathways, which may be why they positively impact mood."

Blueberries stand out as the top choice, boasting the highest anthocyanin content of any berry.

"That being said," LaVardera notes, "all berries are packed with anthocyanin benefits."