HappinessMental Health

15 Healthful Foods That Support Your Mood

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Posted By Alex Perez - Mental Health Writer, B.A.

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

healthful foods

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)

healthful foods

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

healthful foods

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

Elsevier: The effects of health value on healthful food selection intention at restaurants: Considering the role of attitudes toward taste and healthfulness of healthful foods

WebMD: Can caviar cure depression?

Nutritionist Resource: Eat your way out of depression

National Institute of Health: Omega-3 Supplementation Lowers Inflammation and Anxiety in Medical Students: A Randomized Controlled Trial

American Academy of Neurology: Neuroinflammation drives anxiety and depression in relapsing-remitting multiple sclerosis

WebMD: Heath benefits of anchovies

National Library of Medicine: Tuna Consumption, Mercury Exposure, and Knowledge about Mercury Exposure Risk from Tuna Consumption in University Students

National Library of Medicine: Mercury in canned tuna: white versus light and temporal variation

National Library of Medicine: Intake of mercury from fish, lipid peroxidation, and the risk of myocardial infarction and coronary, cardiovascular, and any death in eastern Finnish men

National Library of Medicine: Protective Effects of Spirulina platensis

National Library of Medicine: Therapeutic Effects of Spirulina platensis Against Adolescent Stress-Induced Oxidative Stress

Global Journal of Medicine and Public Health: Spirulina as a main source of tryptophan for mental illness: Improving level of serotonin through tryptophan supplementation

BMC Medicine: A randomized controlled trial of dietary improvement for adults with major depression

Elsevier: Lettuce be happy: A longitudinal UK study on the relationship between fruit and vegetable consumption and well-being


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

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