What you eat can affect how you feel.
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Foods dont have superpowers, but some are so special theyve been named superfoods.
Theyre also sometimes called functional foods, she adds.So, why should you care about superfoods?
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It has to do with your gut.
So, many foods that are beneficial forgut healthare also beneficial forbrain healthand mood, and vice versa.
Here are the best superfoods for mood, according to registered dietitians and medical literature.
Vitamin D can promote feelings of positivity and reduce feelings of depression.
She points to a 2014 studywherein yogurt was shown to reduce stress.
Other studieshave found that yogurt canalleviate anxiety.
Salmon
Fatty fish likesalmonare known for their brain benefits.
Omega-3s support the production of serotonina neurotransmitter that helps stabilize mood.
Theyve evenbeen shownto reduce depression.
Rich inprotein, salmon is a great choice as a main dish.
Addsmoked salmonto whole-grain toast, or use canned salmon to makeburger pattiesif you need a mood boost.
Moon suggests addingwild blueberries to smoothies, oatmeal, or baked goods.
Pistachios
Theres a lot of hype surrounding walnuts andalmonds, butpistachioshave a lot to offer too.
Pistachios specificallyhave been shownto improve cognitive performance and mood.
A handful of pistachios makes for a great snack you might take on-the-go.
Try adding them tooatmeal, yogurt, salads, androasted vegetables, Bannan suggests.
you’re free to also enjoy pistachio-crusted fish, or incorporatepistachios in dessertsand baked goods.
Its particularly high in the B vitamin niacin, Moon notes.
Not only is niacin deficiency associated with depression, it also supports neurotransmitter production, Moon explains.
Peanut butter has even been linked toenhanced memory function and stress response.
Plus, theres so much it’s possible for you to do with it.
Moon recommends stirring a big spoonful ofpeanut butter into oatmealor yogurt.
The yolk is where the mood-boosting vitamin D and lutein are, Moon points out.
Vitamin D helps make the feel-good neurotransmitter serotonin, she explains.
Lutein is an antioxidant that research suggestsmay be able to relieve stress and improve mood.
A classic breakfast food, eggs are easy to whip up in the morning.
Take your pickscrambled, fried, sunny side up, etc.
Alternatively, you’re free to add eggs to grain bowls at lunch, she says.
Pumpkin Seeds
When youcarve pumpkinsin the fall, dont throw out the seeds.
Doing so could mean missing out on some mood-boosting nutrients.
it’s possible for you to alsoroast them yourselffor a crunchy, salty snack.
Complex carbs provide steady energy and fuel for the brain, Bannan says.
Oats also provide anxiety- and stress-reducingmagnesiumand B vitamins.
Additionally, the fiber in oats can reduce exhaustion and anxiety, research shows.
Adding oats to smoothies gives them a creamy texture, Bannan says.
you might also make your own granola.
For a convenient breakfast, try overnight oats, or prepare a big batch ofbaked oatmealahead of time.
Dates
Fruit is naturally sweet, but dates are extra sweet.
Since theyre sweet on their own, dates dont need a lot of help in the flavor department.
Still, theres plenty of ways to get creative with them.
Just be sure to remove the pits first.
Walnuts
Nutsin general are mood-boosting superfoods, Twigge notes.
Walnuts are a classic example, thanks to high amounts of fatty acids, such as ALA.
The essential fatty acids in walnuts can support brain health and reduce inflammation, explains Nicole Ibarra, RD.
Theres also research to suggestthat walnuts have mental health and cognitive benefits.
For example, people who eat walnuts tend to have lower depression scores, according to a 2019 study.
A handful of walnuts is a brain healthy snack, Ibarra says.
