HappinessMental Health

15 Superfoods for a Better Mood

Superfoods for a Better Mood Posted On
Posted By Alex Perez - Mental Health Writer, B.A.

This is the second part of a four-part series about superfoods for a better mood. Which food should you eat in order to be happy, and fight depression? Let’s have a look!

Eat These Superfoods for a Better Mood

1. Walnuts

They are one of the richest plant-based sources of omega-3 fatty acids. Only 30 grams a day will do to better your mood.

2. Asparagus

Superfoods for a Better Mood

They contain a valuable amount of mood-boosting nutrients like folate, chromium, or vitamins A, C, E, and K. The Chinese government has approved asparagus extract as a natural functional food for its anxiety-reducing properties

3. Eggs

Studies found that the consumption of animal products, especially eggs, may have positive effects on mental health.

4. Green Tea

Superfoods for a Better Mood

Studies show that drinking green tea lowers levels of the stress hormone cortisol while it betters the mood by increasing dopamine and serotonin.

5. Orange

The flavonoids contained in oranges are linked to an increase of several beneficial probiotic bacteria which affect your mental health positively.

6. Lemon

The consumption of lemon gives your body an instant dose of energy while it helps reduce anxiety and depression. Even the scent of lemon has a relaxing effect.

7. Chili Pepper

The capsaicin contained in chili peppers produces antidepressant-like effects.

8. Strawberry

They are packed with antioxidants. Their anti-inflammatory effects can improve mental health.

9. Sweet potato

Sweet potatoes are rich in magnesium, which can help reduce depression, stress, and anxiety.

10. Spinach

Superfoods for a Better Mood

Spinach has anti-stress and anti-depressive properties by lowering CORT and increasing glutamate and glutamine levels

11. Chickpeas

They are rich in Tryptophan, an amino acid that our body needs in order to produce serotonin.

12. Raspberries

They are true superfoods, they contain beta-carotene, flavonoids, antioxidants, and vitamin C and E.

13. Blueberries

They also contain the antioxidant flavonoid anthocyanin, which is associated with a reduced risk of depression.

14. Bilberries

A study has shown that the consumption of bilberries reduces symptoms of stress and depression.

15. Redcurrant

Redcurrants contain considerable amounts of vitamin B, especially vitamin B5 and B3. Consumption of these vitamins has calming effects.


US National Library of Medicine: Antidepressant foods: An evidence-based nutrient profiling system for depression

US National Library of Medicine: Lower Depression Scores among Walnut Consumers in NHANES

US National Library of Medicine: Orally administered whole egg demonstrates antidepressant-like effects in the forced swimming test on rats

US National Library of Medicine: Mechanisms Underlying the Anti-Depressive Effects of Regular Tea Consumption

MDPI: Flavonoid-Rich Orange Juice Intake and Altered Gut Microbiome in Young Adults with Depressive Symptom: A Randomized Controlled Study

National Library of Medicine: Fruit and vegetable consumption and prevalence and incidence of depressive symptoms in mid-age women: results from the Australian longitudinal study on women’s health

Elsevier: Capsaicin produces antidepressant-like effects in the forced swimming test and enhances the response of a sub-effective dose of amitriptyline in rats

National Library of Medicine: Anti-Stress and Anti-Depressive Effects of Spinach Extracts on a Chronic Stress-Induced Depression Mouse Model through Lowering Blood Corticosterone and Increasing Brain Glutamate and Glutamine Levels

National Library of Medicine: Effect of 4 weeks daily wild blueberry supplementation on symptoms of depression in adolescents

National Library of Medicine: Vaccinium myrtillus ameliorates unpredictable chronic mild stress induced depression: possible involvement of nitric oxide pathway

Harvard.edu: Superfoods or Superhype?

cnet: What are superfoods, exactly?

Live Science: What Are Superfoods?

Healthline: 16 Superfoods That Are Worthy of the Title

Medical News Today: What are superfoods and why should you eat them?

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