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We all have days where everything seems to go wrong. Nothing feels good, and nothing seems to improve your mood. Food, however, can be a powerful tool for turning things around. Although instinct might lead you to think of indulgent comfort foods or decadent desserts, the reality is that the foods we often turn to when we’re feeling down aren’t the ones with the potential to make us feel better. Whether you’re interested in foods to eat for happiness in the long term, or quick bites that won’t make you feel worse, we asked an expert to share some of the best foods to help battle depression.
While there’s no one superfood that can serve as a cure-all for mental health, what you eat matters — especially as it pertains to energy and mood. If you’re feeling down, science says you may actually want to skip the ice cream and pizza. Instead, focus on eating your way to happiness with intention. Here’s what you need to know to get started, according to a doctor.
Experts Featured in This Article:
Saurabh Sethi, MD, MPH, is a practicing double board-certified internal medicine and gastroenterology doctor.
Foods For Happiness
Looking for foods to uplift your mood and improve your mental health? Here’s some of the best foods to eat for happiness, featuring expert recommendations. As a note, while these foods may help, they should not be used as a replacement for professional mental health care. Make sure to talk to a healthcare professional for any serious concerns or personalized medical advice.
- Avocados: The mitochondria may be the powerhouse of the cell, but avocados are the powerhouse of the entire human body. They’re filled with nutrients like vitamin E, fiber, folic acid, and potassium, not to mention plenty of healthy fats, which your brain needs in order to run smoothly. Avocados also contain vitamin B6, which helps the body produce serotonin and norepinephrine — both of which affect your mood, per Mount Sinai.
- Leafy Greens: Dr. Sethi says dark, leafy greens like kale and spinach are great at fighting against inflammation, which is important when it comes to mood and mental health. “According to a study published in JAMA Psychiatry, severe depression has been linked with brain inflammation,” Dr. Sethi says. Another study published in the journal Neurology also found that a diet rich in leafy greens led to sharper memory and slower cognitive decline. Start incorporating greens into more meals by adding it into your smoothies, soups, or omelettes.
- Berries: Blueberries. Raspberries. Strawberries. Blackberries. You name it — they’re all an incredible source of antioxidants. Dr. Sethi points to a study from the Journal of Nutritional and Environmental Medicine that describes the impact antioxidants may have on mental health. “After two years, those who were treated with antioxidants had a significantly lower depression score,” he says. Berries are also sweet and refreshing, making them the perfect thing to snack on for a quick mood boost.
- Walnuts: These nuts are extremely rich in omega-3 fatty acids, and, according to Dr. Sethi, this type of fat supports brain function and reduces depression symptoms. If you’re looking for a happier state of mind, try snacking on a handful.
- Dark Chocolate: Eat more chocolate? If you insist . . . dark chocolate contains antioxidants called flavonoids and polyphenols, both of which may increase feelings of happiness. In fact, one study from the Journal of Nutritional Biochemistry found that those who ate 85 percent dark chocolate daily reported better moods than those who didn’t. Just look for a higher percentage of cocoa and indulge in moderation, because too much sugar can have a negative impact on mental health.
- Sweet Potatoes: Sweet potatoes are high in vitamin C, which is great for serotonin and dopamine production. Plus, they’re magnesium-rich foods, which may also help lower anxiety, according to the Cleveland Clinic.
- Coconut: There’s a few reasons to eat more coconut. Number one, it tastes amazing. Number two, it’s so versatile. And number three (which should probably be number one), coconut is packed with antioxidants, making it a mood-boosting food. One study published in Experimental and Therapeutic Medicine also showed that virgin coconut oil may have anti-stress and antioxidant effects.
— Additional reporting by Chandler Plante
Hajar Larbah is a former PS contributor.
Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.