10 Good Mood Foods for Depression (and Healthy Recipes!)

Have you ever heard the statement “the gut and the brain are connected?” Or wondered how nutrition and mental health are related and what foods may help support your mental wellbeing? If so, this article on good mood foods for depression is for you!

When we talk about the nutritional value of foods, we often think about how they affect our bodies. But the food we eat directly impacts our mental well-being, too. Nutrition plays as large a role in our mental health as it does in our physical health.

Depression is the most common mental health disorder in America. There are many ways to support this mood disorder, including medication and various types of therapies, but incorporating healthy foods into your diet is another way you may be able to help manage symptoms of depression.

While there’s no one single diet to prevent or cure depression, specific eating patterns and certain foods may help support brain health, stabilize your mood, and improve energy levels. On the other hand, research suggests that diets high in heavily processed foods, added sugars, and trans and saturated fats may increase the risk of depression.

Leafy vegetables

Load up a salad with your favorite lettuce, spinach, or kale. Or cook up a side dish full of nutrient-rich greens. Leafy vegetables contain magnesium, which may help with mood. And as you’ll see from this Warm Sweet Potato and Farro Salad with Kale, they can be delicious, too!

Farro

Speaking of farro, you’ll find this is another good mood food that’s worth adding to your diet. It’s high in fiber, protein rich, and heart healthy, plus it has a low glycemic index to keep you energized for hours so you don’t feel like you’re dragging. This Mediterranean Farro Salad is hearty, colorful, and flavorful—and it may soon become your favorite new way to eat this healthy whole grain.

Salmon

Salmon is an excellent source of healthy dietary fats. It’s rich in omega-3 fatty acids and vitamin D, which support brain function, reduce inflammation in the body, and have been linked to better mood and lower depression risk. For a quick and easy warm-weather meal, give this Grilled Salmon with Asparagus a try. It’s simple to make and tastes delicious.

Olive oil

Olive oil is another source of omega-3 fatty acids, a polyunsaturated fat that is an essential nutrient in our diet. Omega-3 fatty acids can influence the systems in our body that regulate serotonin and dopamine, hormones that affect mood and emotions. Use olive oil to cook with instead of butter or seed oils. It’s also the perfect base for salad dressings, like this Sesame Maple Vinaigrette.

Probiotic-rich foods

Foods like yogurt, kefir, kimchi, and sauerkraut contain probiotics, a type of fiber that helps maintain the gut’s microbiome, which in turn is good for your mental and physical health. Some people don’t like the pungent taste of many probiotic-rich foods, but adding yogurt to recipes is a great way to make your gut happier. These Strawberry Lime Protein Frozen Yogurt Popsicles are a delicious way to fit more probiotics into your life, with no pungent taste in sight.

Nuts

Nuts, like almonds, walnuts, cashews, and pistachios, support mood due to their omega-3 fatty acids and antioxidants that reduce inflammation. Along with a few nuts, enjoy some fruit, cheese, and whole-grain crackers for a well-rounded and satisfying snack plate. Or grab a handful of this mood-boosting and heart-healthy Cranberry Almond Trail Mix.

Turkey

Turkey contains tryptophan, an amino acid that helps your body produce a chemical that regulates mood called serotonin. This flavorful Turkey Piccata is a great way to fit more tryptophan-rich turkey into your meal rotation, without having to cook up a whole bird.

Avocado

Avocados are a source of brain-healthy monounsaturated fatty acids, folate, potassium, and tryptophan, which may help relieve symptoms of depression. And who knows? Taking a Chicken Avocado Wrap to the office for lunch may even help boost your mood through the workday just because it tastes so good!

Berries

Berries are rich in antioxidants, which protect your body from cell damage. Less oxidative stress in the body better supports brain health and mental wellbeing. There are loads of ways to enjoy berries, from eating them straight out of your hand to incorporating them into this satisfying Mixed Berry Smoothie.

The foods you eat can influence your health in so many ways. From keeping your heart healthier and your weight manageable to helping you feel energized and happier, incorporating a variety of healthy foods that support your gut microbiome may just be one of the best things you can do for your overall well-being.

These good mood foods for depression may not be a cure for what ails you, but there’s no doubt that they’ll make you feel better in the long run compared to a diet filled with highly processed foods that contain nothing but fat, salt, sugar, and empty calories. So why not try to add more of these mood-boosting foods to your diet? You have nothing to lose and everything to gain!

Written by Monica Senour, MS, RDN, LDN

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