While no one food is a cure-all, and you should certainly consult a doctor if you think you’re exhibiting symptoms of depression, there are several foods that have been scientifically proven to give people a happiness boost. Some of these foods, like Brazil nuts, contain compounds that stimulate the production of certain feel-good hormones, while other foods, such as coffee, can actually block compounds that may make you feel lousy. As you may notice, many of the foods on this list are also considered superfoods and come with a myriad of health benefits that extend far beyond promoting a good mood. In other words, even if you don’t need help ditching the winter blues, these multifunctional foods should be on your radar. Keep reading to find out what foods will boost your mood, according to doctors and science. Two specific omega-3s—docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)—have been associated with lower levels of depression. According to a 2016 review of scientific data, DHA and EPA help modulate the mechanisms of brain cell signaling, including the dopaminergic and serotonergic pathways. In other words, they can boost your mood. If you’re not a fan of salmon or tuna, get your omega-3 fatty acids from foods like flaxseeds or tofu. RELATED: 5 All-Star Foods That Are High in Healthy Fats However, when shopping for your mood-boosting chocolate, Dr. Means points out that the cocoa content is key. “It’s ideal to get the darkest chocolate you can find, as this will have the least sugar and the most cocoa mass (excess sugar and subsequent spikes and crashes can lead to mood lability),” she explains. “I opt for 85 percent or above, and like organic brands such as Alter Eco and Green & Black’s.” “The positive impact of fermented foods on mood may be related to the close relationship between gut function and brain health, with a fascinating bidirectional relationship existing between the two,” Dr. Means shares. “One study showed that individuals with the highest intake of probiotic foods had significantly lower odds of depression severity and self-reported clinical depression. These effects were stronger in men.” Dr. Means adds: “There are several proposed mechanisms of why this might be the case, including the impact of fermented foods on blood sugar control and metabolic health, which impacts mood and the brain. Additionally, the enriched chemicals in fermented foods—unique flavonoids—may positively impact the microbiome to mitigate inflammation and oxidative stress, both of which can negatively impact the brain.” RELATED: Your Gut Needs Prebiotics and Probiotics—but What’s the Difference? This RD Breaks It Down “Healthy thyroid function is closely implicated in mood, as both hyper and hypothyroidism can have significant mood effects,” Dr. Means continues. “Optimal antioxidant and immune function is fundamental to mood status by ameliorating oxidative stress (which the brain is very sensitive to) and chronic inflammation, both of which can have negative effects on the brain.” Caffeine has also been scientifically proven to increase the release of mood-boosting neurotransmitters like dopamine and norepinephrine, but there’s evidence to suggest that coffee’s mood-boosting properties extend beyond the stimulant. In fact, a 2018 study of 72 adults found that both caffeinated and decaffeinated coffee significantly improved people’s mood, compared with a placebo beverage. This suggests that coffee may have other compounds that positively influence mood as well. RELATED: 5 Mistakes You’re Making With Coffee That Are Ruining Your Brew Need another reason to stock up on beans and lentils? Both foods are also good sources of tryptophan, which the body uses to make serotonin.
