When you’re feeling down, your first instinct might be to reach for a sleeve of cookies or a stiff drink, but while those remedies might provide a temporary pick-me-up, you could feel worse in the long run. The good news is that there’s a whole world of foods that can naturally boost your mood while nourishing your body. They’re like small shots of edible antidepressants, minus the side effects and co-pay. The science behind “happy food” is well-researched, revealing that about 90% of our serotonin is produced in the gut. This gut-brain connection means that what we eat affects how we feel. Despite what Instagram ads tell you, there’s no single superfood that will transform your mood instantly. The key is consistency, variety, and incorporating foods that boost serotonin, and here are a few of those foods.
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| DARK CHOCOLATE: Your brain and dark chocolate are in love, and science proves that. The cocoa polyphenols lurking in your favorite dark chocolate bar boost antioxidant activity and nudge your neurons to pump out more serotonin and dopamine, flooding you with the “feel good” feeling that makes you reach for another square. |
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BERRIES: Berries are packed with mood-boosting compounds and are rich in vitamins, minerals and antioxidants that may help reduce inflammation associated with mood disorders.
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| EGGS: Don’t underestimate the humble egg. The little ovals of happiness contain tryptophan and are high in choline (a B vitamin) and protein. Choline is linked to supporting brain health, including mood, and protein gives the body energy. |
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| BANANAS: This convenient fruit is nature’s mood stabilizer. Think of it as a therapist you can carry in your lunch bag. Bananas are high in Vitamin B6 and contain tryptophan, an amino acid your body uses to produce 5-HTP and serotonin, which can help regulate mood and sleep. One banana won’t make a huge impact, but adding them to your regular diet can be beneficial. |
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| NUTS AND SEEDS: Nuts and seeds are rich in healthy fats, magnesium, and Vitamin E, which support brain health. Magnesium is particularly beneficial for its role in mood regulation. |
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| AVOCADOS: Avocado is a mood-boosting fruit that’s all about healthy fats. Recent studies show they have a positive effect on your gut bacteria and contain a significant amount of folate, which assists our brain in the creation of serotonin and dopamine. |
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| COFFEE: Your morning cup of coffee does more than wake you up. It’s liquid motivation in a mug. Coffee contains caffeine, which can give you a boost, but it also contains phenolic antioxidants. These compounds promote the growth of beneficial gut bacteria, which helps improve brain health, reduce fatigue and enhance mood. Just make sure you stick to a couple of cups a day and avoid consuming it later in the day to prevent sleep disruption. |
