Foods to Improve Your Mood


Eating foods like candy, fried foods, ice cream, and baked goods might be foods that make us feel good when we eat them because of how they taste, they can actually make you bloated and tired. The foods we eat can affect our moods and it is important that we keep certain nutrients in our diet in order to promote a healthier and happier mood.

Calcium paired with Vitamin D can help regulate mood that is associated with PMS found in collard greens, ricotta, milk, kale, and yogurt. Chromium increases serotonin which affects our serotonin, melatonin, and norepinephrine which controls our emotions and mood found in grape juice, broccoli, mashed potatoes, whole-wheat English muffins, and turkey breast. Folate paired with Vitamin B12 can treat depression as well found in black eyed peas, spinach, brussel sprouts, asparagus, and avocado. Having an iron deficiency can cause fatigue and depression. Iron-enriched foods include lentils, beef ribeye, fortified oatmeal, and dark meat from turkey.  

Magnesium can develop serotonin and lack of it can cause irritability. Foods with magnesium include cashews, almonds, peanuts, and edamame. Omega 3s deficiency can bring about mood swings and depression which is found in atlantic salmon, chia seeds, atlantic herring, and chinese broccoli. Vitamin B6 can regulate brain function that influences emotions found in yellowfin tuna, chickpeas, and chicken breasts.

Vitamin B12 can also regulate emotion found in sockeye salmon, mozzarella cheese, swiss cheese, and tuna. From being indoors too much and a lack of sunlight can cause Vitamin D deficiency as well as depression so it is important to eat Vitamin D-rich foods like eggs, swordfish, milk, and chanterelle mushrooms. Zinc can decrease depressive symptoms and improve the responses of antidepressants found in King Alaskan crab, roasted pumpkin seeds, and pork loins.

Bananas have carbs that help absorb amino acids in the brain and Vitamin B6 converts amino acid tryptophan in serotonin. Having a medium sliced banana can help boost mood. Berries provide glucose which decreases irritability. According to a study at the Nestle Research Center in Switzerland, eating 1.4 ounces of dark chocolate everyday can reduce stress hormones like cortisol in people who were highly stressed. A study in the British Journal of Psychiatry says that eating fruits and vegetables made others feel less depressed being absorbed to antioxidants, omega 3 fatty acids, and folate found. Eating these foods will keep you in a much better mood.


Smarmore Castle Private Clinic in County Louth, near Dublin was founded in 1988 as a residential rehabilitation hospital treating people suffering from drug and alcohol purposes. Smarmore Castle’s professional catering team provides only fresh and local produce as well as providing fresh fruits and snacks everyday. For more information, please call 041-214-5111. For those who live out of the country, the international number is 00353-41-214-5111.

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