Omega-3 rich fish like salmon and tuna improve mood and help combat depression by acting as anti-inflammatory agents and supporting brain structure/function.
Dark chocolate boosts mood with lower odds of depression due to cocoa polyphenols, potent antioxidants that improve inflammatory profiles and contain psychoactive ingredients.
Fermented foods benefit mood through the gut-brain connection. High intake of probiotic foods lowers depression severity, especially in men, revealing the bidirectional relationship
Brazil nuts, rich in selenium, support immune function and thyroid hormone production. High selenium intake linked to lower depression prevalence, while deficiencies are common in depressed individuals.
Fight winter blues with B vitamin-rich dark leafy greens (kale, spinach, Swiss chard). They produce mood-affecting brain chemicals. Low B vitamin levels, like B12, B6, and folate, may relate to depression.
Coffee boosts mood by inhibiting adenosine receptors, increasing alertness and attention. Caffeine's effects counter tiredness, providing a positive impact.
Slowly absorbed complex carbs like beans and legumes reduce cravings for unhealthy carbs, stabilize blood sugar, and enhance the microbiome, preventing mood swings and irritability.
Carbs can boost mood if consumed in the right types and amounts. Comfort foods, like whole grain bread, potatoes, and pasta, provide ease of digestion and absorption, making us feel better.
Pumpkin seeds (pepitas) are magnesium-rich, supplying nearly half of daily requirements. Insufficient magnesium intake (affecting 50% of Americans) is linked to depression.
Tea contains L-theanine, an amino acid, linked to reduced stress, anxiety, and improved mood. Blue Zones, where people live longest, commonly consume tea.