Best Mood-Boosting Foods for Your Mental Health

Mental health struggles are real—and can really put a damper on your mood. According to the National Center for Health Statistics, 12% of Americans over the age of 18 struggle with regular feelings of worry, nervousness or anxiety, and about 5% report regular feelings of depression. While there’s no substitute for seeking mental health support, there are strategies you can implement to improve your mood and support your overall health.

Enter, eating more good-mood foods. Thanks to the role of the gut-brain axis in the body, the foods you eat on a daily basis can help—or hinder—your mental health.  Roxana Ehsani, M.S., RD, CSSD, shares, “The fascinating thing about food is that it’s oh so powerful. While fruits and veggies can improve mood and overall well-being, nutrient-poor foods are linked to higher rates of depression.”, 

Plus, the effects of food on your mood can be seen in both the short and long term. Kelly Jones, M.S., RD, CSSD, LDN, adds, “In the short term, choosing foods that limit large blood sugar fluctuations may, in turn, limit fluctuations in mood. In the long term, adequate intake of fiber and other fermentable carbohydrates, monounsaturated fats and omega-3s, as well as essential vitamins and minerals, can play a role in supporting mental health.” Read on to get the five best foods nutrition experts recommend eating more of to support mental health. 

1. Bananas

If you don’t have a banana sitting on your counter right now, here’s your invitation to pick some up. Bananas are not only a great source of complex carbohydrates, but they’re also filled with nutrients like dietary fiber that support a healthy gut, vitamin B6 that helps support the feel-good hormones dopamine and serotonin, and potassium, an important nutrient that supports healthy blood flow., , 

Eating carbs—the right types of carbs—such as those found in fruits, can support cognitive health and a better mood. Ehsani adds “Bananas are sometimes viewed as ‘bad,’ but in reality, they contain good-for-you nutrients that can support mental health. A happier, healthier gut is linked to a better mood.”

2. Kefir

The gut-brain axis plays a crucial role in cultivating a better mood. Feeding your gut with the right foods can further the relationship. One example? Incorporating probiotic-rich foods, which help nourish the good bacteria already present in your gut. 

Ehsani recommends kefir, a fermented dairy beverage rich in live and active cultures that can support digestive health and have a positive impact on your mood. “Regularly drinking kefir or adding it to smoothies, overnight oats or even soups for creaminess may help support a healthier mood by nurturing beneficial gut bacteria.” 

3. Grapes

It’s no surprise that fruits and vegetables are great mood-boosting foods, thanks to the antioxidants and fiber they provide. But grapes in particular have received attention when it comes to their cognitive benefits, thanks to some newer research. Jones, shares, “While a variety of fruits and vegetables are recommended, recent data suggested the antioxidant and anti-inflammatory properties of grapes, given their high polyphenol content, may support overall cognition and mental well-being when consumed regularly.” Prefer white over red? That’s OK; both provide those beneficial polyphenols (the red just offers a different variety).

4. Nuts

The role of regular nut consumption in promoting heart health has been well established, but newer research suggests that nuts may also play a role in supporting a better mood and reducing depression rates, thanks to the antioxidants and healthy fats they provide. 

“When it comes to mental health, I most often recommend almonds and walnuts. Almonds are an excellent source of both vitamin E and magnesium, two nutrients Americans do not eat enough of, which can impact mental health., Walnuts contain ALA, or alpha-linolenic acid, an omega-3 fatty acid that has been shown to support mental health,” says Jones. Whether you eat a combination of these two or rotate a variety of nuts daily, adding more nuts of all kinds into your daily routine is a step in the right direction for your mood. 

5. Salmon

Offering nutrients that have been shown to support mental health, like the omega-3 fatty acids DHA, docosahexaenoic acid, and EPA, eicosapentaenoic acid, as well as vitamin D, salmon is an A-lister when it comes to foods for your mood. “Since our brain is composed of about 60% fat, it thrives on healthy fats. Salmon contains a wealth of these omega-3s and is an excellent source of vitamin D. Consuming omega-3-rich foods like salmon can lead to improved mood and lower risk of depression,” says Ehsani.

Plus, most Americans fall short of meeting the recommended intakes of Vitamin D. Given the role vitamin D has been shown to play in mental health, eating more high sources of vitamin D foods, like salmon, is a great way to gradually increase your intake. Jones also recommends considering vitamin D-fortified dairy and nondairy milk alternatives, like soy milk. 

Other Strategies to Support Mental Health

The important thing about taking care of your mental health is that it goes hand in hand with supporting your physical health too. While diet plays a crucial role in balancing and supporting your mood, other lifestyle aspects also come into play. Here are some additional tips that Ehsani and Jones encourage clients to consider, beyond nutrition, as they work to achieve a better mental health balance:

• Move regularly. “Regular physical activity of any kind—walking, dancing, yoga or strength training—can boost endorphins, those feel-good chemicals that can help lift your mood,” says Ehsani. Find an exercise you enjoy doing and make it a regular part of your routine. 
• Prioritize sleep. If you find yourself feeling more moody on days you don’t log enough zzz’s, you’re not alone. Fitting in quality sleep not only helps support your energy levels but also helps regulate your emotions. Jones suggests putting limits on cell phone use before bed to support better sleep health. 
• Focus on stress management. Stress is inevitable, but it doesn’t have to derail your life. Finding outlets to help manage stress so it doesn’t completely throw your day off course is imperative to a healthy mental state. Whether it’s practicing deep-breathing exercises or calling a friend, Ehsani reminds us that supporting your mental well-being can take various forms.
• Opt outside. Exposure to more daylight and sunlight has been shown to reduce the risk of depression. Whether it’s 5 minutes or 50, whatever you can spare, make a conscious effort to get outdoors and soak up nature’s natural source of vitamin D. 

Our Expert Take 

Food plays a crucial role in mental health, offering support for blood sugar balance and cognitive health, which are essential factors in determining your mood both in the short and long term. While fruits and vegetables have been shown to support mood due to their fiber and antioxidant content, other foods also offer some impressive benefits, such as fermented foods like kefir, as well as foods rich in omega-3 fatty acids, like walnuts and salmon. 

Eating a diet rich in a variety of foods on a routine basis is important to help boost your mood, but that’s not the only strategy experts recommend. In addition to seeking medical advice, dietitians also recommend regular exercise, consistent sleep, managing stress and getting outside regularly.