Some foods contain natural compounds that can influence neurotransmitters like dopamine, serotonin, and GABA, potentially lifting your mood. Foods known to help boost mood include bananas, oats, berries, and nuts, along with others.
You might be curious whether eating healthy can actually improve your mood. While research on the link between nutrition and mental health is still developing, some studies suggest there’s a connection between what you eat and how you feel.
Of course, food isn’t the only thing that affects mood. Other factors include:
- stress
- environment
- lack of sleep
Before making any major diet changes to improve your mood, it’s a good idea to talk to a registered dietitian. You might also want to consider other lifestyle adjustments.
1. Fatty Fish
Fatty fish like salmon and albacore tuna are packed with two key omega-3s—docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)—which a 2022 research review linked to lower depression levels.
An older 2018 review of clinical trials found that taking omega-3s from fish oil could help reduce depression scores.
Adults should aim for at least 250 to 500 milligrams (mg) of combined EPA and DHA daily.
Since a 3.5-ounce (100-gram [g]) serving of cooked salmon provides 1,841 mg of EPA and DHA, eating salmon (along with tuna or herring) a few times a week is an easy way to get these healthy fats.
2. Dark Chocolate
Dark chocolate might boost your mood by releasing a mix of feel-good and health-supporting compounds, including:
- polyphenols
- flavonoids
- vitamins
- minerals
- oleic acid
More research is needed to confirm whether chocolate has enough of these compounds to actually lift your mood.
For the best benefits, go for dark chocolate—it’s higher in flavonoids and lower in added sugar than milk chocolate. Stick to 1 to 2 small squares (with 70% or more cocoa solids) at a time since it’s calorie-dense.
Also, choose dark chocolate with less added sugar.
3. Fermented Foods
Fermented foods can support gut health and possibly improve mood. Good options include:
- kimchi
- yogurt
- kefir
- kombucha
- sauerkraut
Fermentation produces probiotics, live microorganisms that help grow good gut bacteria and may increase serotonin levels.
Your gut microbiome plays a role in brain health, and some research links healthy gut bacteria to lower depression rates. Still, more studies are needed to fully understand how probiotics affect mood.
4. Bananas
Bananas are rich in vitamin B6, which helps produce mood-boosting neurotransmitters like dopamine and serotonin.
One ripe banana (115 g) contains 18 g of sugar and 5.3 g of fiber.
Since fiber slows sugar absorption, bananas help maintain steady blood sugar levels, which supports better mood control. Low blood sugar can make you irritable or moody.
Pairing bananas with protein or fat (like peanut butter or a balanced breakfast) can further stabilize blood sugar.
Slightly underripe bananas (with a bit of green on the peel) are also great sources of prebiotics, a type of fiber that feeds good gut bacteria. A healthy gut microbiome is linked to lower mood disorder risks.
5. Oats
Oats are packed with fiber—10 g per 100 g serving of rolled oats.
A 2019 study in postmenopausal women found that higher fiber intake was tied to better mental health quality of life, including fewer depressive symptoms.
Oats are also rich in iron, with 100 g providing 54% of the daily need for adults over 51.
Iron deficiency (a common nutrient shortage) can cause:
- fatigue
- sluggishness
- mood swings
A 2020 study suggested older adults with low iron may experience worse moods, but more research is needed.
6. Berries
Eating more fruits and veggies is linked to lower depression rates.
While the exact reason isn’t clear, a diet high in antioxidants may help control inflammation tied to mood disorders.
Berries are loaded with antioxidants and phenolic compounds, which fight oxidative stress. They’re especially high in anthocyanins, the pigment that gives some berries their deep purple-blue color.
A 2023 study found that diets rich in anthocyanins were tied to lower depression scores in adults, whether or not they had major depressive disorder.
If fresh berries aren’t available, frozen ones offer similar benefits.
7. Nuts and Seeds
Nuts and seeds are great sources of:
- plant-based protein
- healthy fats
- fiber
They also provide tryptophan, an amino acid that helps produce serotonin. Good sources include:
Nuts:
- almonds
- cashews
- walnuts
Seeds:
- pumpkin
- sesame
- sunflower
Nuts and seeds are staples in the MIND and Mediterranean diets, which support brain health by emphasizing whole foods and limiting processed ones.
A 10-year study of 15,980 people found the Mediterranean diet was linked to a 23% lower depression risk.
Some nuts and seeds (like Brazil nuts, almonds, and pine nuts) are also high in zinc and selenium, which are important for brain function. Low levels of these minerals may be tied to higher depression rates, but more research is needed.
8. Coffee
The caffeine in coffee blocks adenosine (a natural compound that promotes tiredness) from attaching to brain receptors, boosting alertness and focus.
Coffee also increases the release of mood-lifting neurotransmitters like dopamine and GABA.
A 2019 study of 70 adults found that both caffeinated and decaf coffee improved mood, with caffeinated coffee having a stronger effect. Still, more research is necessary.
9. Beans and Lentils
Beans and lentils are:
- high in fiber
- a great plant-based protein
- packed with B vitamins
B vitamins help regulate mood by increasing key neurotransmitters like:
- serotonin
- dopamine
- GABA
Low levels of certain B vitamins—especially B12, B6, and folate (B9)—have been linked to mood disorders like depression.
The Takeaway
If you need a mood boost, several healthy foods might help.
Next time you’re feeling low, try reaching for berries, oats, fermented foods, or others