15 Healthful Foods That Support Your Mood

This is the third part of a four-part series about healthful foods that support your mood. Which food should you eat in order to be happy, and fight depression? Let’s have a look!
Enhance Your Mood with These Healthful Foods
1. Caviar

Caviar is very rich in omega-3 fatty acids, which help fight depression.
2. Mackerel
Eating mackerel twice a week reduces brain inflammation which helps enhance your mood.
3. Sardines
Sardines are oily fish. The consumption of these types of fish has been found to reduce anxiety by as much as 20%.
4. Anchovies
They are not only a rich source of omega-3 fatty acids, but they also contain many vitamins and minerals. Some people may not like the taste but we must agree that anchovies are healthful foods that are good for your mood.
5. Herring
Studies have found that societies that eat lots of fish like herring have lower depression rates.
6. Flax seeds
They are the perfect vegetal source to provide omega-3 fatty acids, which have been known to be mood-lifting and possibly help combat depression
7. Algae (including Seaweed and Spirulina)

Spirulina is one of the best healthful foods that support your mood because it contains vitamin B-12 and tryptophan.
8. Whole grains
Whole grains are a source of vitamin B-12 and are therefore good to fight depression.
9. Lettuce
A recent study has validated lettuce for the treatment of anxiety, depression, and insomnia.
10. Wild tuna
Wild-caught fish, especially the more oily types like tuna are great to fight depression. Don’t forget that only fresh tuna counts as oily fish because the canning process reduces the long-chain omega-3 fatty acids. Also, keep in mind that tuna is high in mercury compared to other fish, a single serving of some types of tuna may surpass the maximum amount of mercury that you can safely consume per week
11. Mushrooms
Mushrooms contain a number of nutrients, including potassium and B vitamins, that can boost physical as well as mental health.
12. Tempeh

Tempeh is a good vegetarian source of protein as well as provides vitamin B-12.
13. Quinoa
Quinoa is a complex carbohydrate and a complete protein, which keeps your blood sugar, and your energy levels steady. This is important to regulate your mood.
14. Zucchini
Zucchini contains high levels of magnesium, needed by your brain to regulate mood and ease depression symptoms.
15. Bell Pepper
Bell peppers are full of vitamin C which will help you fight off anxiety and depression.
SOURCES
National Library of Medicine: Eat a variety of healthful foods: old advice with new support
WebMD: Can caviar cure depression?
Nutritionist Resource: Eat your way out of depression
WebMD: Heath benefits of anchovies
National Library of Medicine: Mercury in canned tuna: white versus light and temporal variation
National Library of Medicine: Protective Effects of Spirulina platensis
BMC Medicine: A randomized controlled trial of dietary improvement for adults with major depression
Food and Nutrition: Healthful Foods From Around the Globe
Food and Health: 10 Cheap and Healthful Foods
UC Davis Heath: Top 15 healthy foods you should be eating
Medical News Today: What are the most healthful foods?
Medical News Today: What foods are good for helping depression?
Healthline: Mushrooms May Help Lower the Risk of Depression: Here’s Why