30 Mood-Enhancing Foods to Combat Depression, Anxiety and Fatigue

Here’s a wide range of foods that contain essential vitamins and minerals to combat depression, anxiety and fatigue, and improve your overall mood.

There are a number of foods that boost mood. When we are in a state of fatigue or stress, we are tempted to turn to foods high in refined carbohydrates or sugar, which can have a negative effect on our mood in the long term. But there are many healthy and delicious foods that can boost our mood and help keep us energized and happy throughout the day.

In this article, we’ll explore 30 mood-enhancing foods that deserve to be included in our daily diet. From fresh fruits and vegetables to nuts and seeds, these foods will add not only flavor but also a dose of happiness to your life.

Black chocolate

In 2012, researchers at the Nestlé Research Center in Switzerland found that dark chocolate reduces stress hormones such as cortisol, which in turn improves mood.

Straw

A study published in 2013 in the British Journal of Psychiatry concluded that people who are deficient in vitamin D are more likely to feel depressed. During the cold season, many people suffer from vitamin D deficiencies. Fortunately, foods like salmon contain this essential vitamin.

Sardine

If you think salmon is too expensive, choose canned sardines. They are rich in omega-3 as well as vitamins D, B3 and B12.

Eggs (egg yolks)

For years, eggs have had a bad rap, but egg yolks are rich in vitamins D, B2 and B12 – and they’re easy to cook! You can put them in a salad or prepare a delicious omelette with vegetables.

For a healthier option, boil your eggs instead of frying them.

NUTS

Instead of eating chips as a snack, grab a handful of nuts. This delicious snack is packed with magnesium – a mineral that helps fight stress and depression.

Asparagus

Feeling irritable? Eat more asparagus! This green vegetable is rich in folic acid (folate), a type of B vitamin. Studies have shown that patients suffering from depression often have low levels of folic acid.

Even if you don’t feel irritable, you can still benefit from eating asparagus. Among other things, it’s full of tryptophan, an amino acid that improves your mood.

Flaxseed

A good source of omega-3s, flaxseeds increase the body’s levels of serotonin – a neurotransmitter that is associated with good mood.

But remember that you need to grind flaxseeds to fully benefit from their properties.

Milk

Milk is good for your bones, plus the vitamin D it contains helps you beat the cold season blues.

Turmeric

Cultivated for centuries in India, today turmeric can be found in any supermarket. Unfortunately, not many people use it in their kitchen, despite the fact that this spice stimulates the production of serotonin – also known as the happy hormone.

Saffron

Saffron is another rarely used exotic spice that has numerous benefits for the body and mind. A study published in Iran indicated that saffron was as effective as some antidepressants in treating mild to moderate depression along with mood disorders.

Rosemary

You probably have some rosemary stashed away in your spice cabinet – almost everyone does. Rosemary is affordable and easy to find. In addition to fighting depression, anxiety and fatigue, it is one of the best weapons against insomnia caused by seasonal changes.

Thyme

Thyme does more than add flavor to your dishes – this herb can help you smile! The lithium present in thyme acts as an antidepressant and helps you fall asleep faster.

Spinach

Spinach is a good source of magnesium, antioxidants, omega-3 and vitamins B9, C and K. All of these help reduce stress and depression.

Brussels sprouts

Don’t be put off by the bitter taste of Brussels sprouts. This is an excellent food for your mental health. Due to its high concentration of omega-3, Brussels sprouts fight depression and improve your mood.

Kale

Like Brussels sprouts, kale is full of omega-3s. It also contains more vitamins A, C and K than spinach.

Broccoli

Broccoli is an inexpensive and easy vegetable to cook. It is also a great way to fight depression due to its high concentration of folic acid.

Romaine lettuce

Even if you’re not a salad fan, you can eat romaine lettuce every day. How? Put in sandwiches. It will make your lunch tastier and fight seasonal affective disorder at the same time. Like most green vegetables, romaine lettuce is high in folic acid.

Oranges

Studies conducted in 2010 by researchers at the Jewish General Hospital in Montreal and the Lady Davis Institute showed that vitamin C has a positive impact on mood. Oranges are available almost all year round and are full of vitamin C.

Kiwi

Contrary to popular opinion, kiwi has a higher concentration of vitamin C than oranges. This fruit fights aggression, irritability and depression.

Mure

Don’t be fooled by their small size. Blackberries are rich in vitamin C, magnesium and antioxidants.

Soy beans

In addition to being an excellent source of iron, soybeans also contain omega-3, protein, and vitamins C and B3. You will be less tired and in a better mood if you eat them regularly.

Oat

Don’t know what to eat for breakfast? Try oats! It is rich in tryptophan, an amino acid that stimulates the production of serotonin in the body.

A study from McGill University proved that people with low serotonin levels tend to be more lonely, angry and depressed.

Although it contains a little less vitamin C than oranges, grapefruit is still great for mood. Its high concentration of vitamin B9 stimulates the body to produce serotonin.

If you’re taking medication, just make sure grapefruit doesn’t interact with it. And if you’re not sure, talk to your doctor or pharmacist.

Shiitake mushrooms

There is more vitamin D in fresh Shiitake mushrooms than in two large boiled eggs. Moreover, this type of mushroom is rich in antioxidants, copper and selenium.

You can also easily substitute regular white mushrooms for these black mushrooms in almost any recipe. Have you ever tried shiitake mushroom rice? It is simply delicious!

Yogurt

Every morning, include yogurt in your breakfast. In the evening, replace the crackers with your favorite yogurt. In addition, yogurt contains almost as much vitamin D as milk.

Popcorn

Popcorn made at home, without butter or salt, is great for physical and mental health. In addition, due to its low glycemic index value, it stimulates the production of serotonin in the body.

Oysters

Oysters, considered aphrodisiacs, are loaded with zinc. In fact, eating just one medium oyster will give you about 60% of your recommended daily allowance. This mineral is known to relax the mind and balance the mood.

Turkey

Turkey is great during the holidays – but you should eat it all year round. Why? Because this lean meat contains a lot of tryptophan, an amino acid that makes us happier.

Banana

Bananas are popular all over the world because of their sweet taste. This delicious fruit also has multiple health benefits. Its magnesium provides a good mood, vitamin B6 increases the production of dopamine and serotonin, and its high potassium levels increase energy levels.

What do you have

Are you feeling depressed? Tired? Inefficient? Drink tea! A study published in the American Journal of Clinical Nutrition claims that it is one of the best drinks for the mind.

Due to the many components it contains, tea is also an effective way to improve your mood. For example, L-Theanine, an amino acid, relaxes the body, reduces stress and improves attention.

Sources: msn.com, goodhousekeeping.com