Eat Your Way to a Better Mood

We’ve all had those days when nothing seems to be going our way, and we just can’t seem to shake that feeling of being down in the dumps. It’s easy to get stuck in a rut. But what if you could eat yourself out of it? That’s right—certain foods have been shown to naturally boost your mood and help you stay upbeat and lively.

Let’s look at four mood-boosting foods you should add to your diet today.

Vitamin B12

Vitamin B12 is an essential vitamin necessary for healthy brain functioning. Medical experts have established a link between low levels of vitamin B12 and depression, fatigue, and confusion. Eating foods high in vitamin B12 is one way to ensure that your body is getting enough of this vital nutrient.

Some great sources of vitamin B12 include salmon, eggs, beef, yogurt, tuna, and fortified breakfast cereals.


Dopamine is a neurotransmitter responsible for regulating pleasure and motivation in the brain. Low dopamine levels can lead to feelings of lethargy or sadness.

Fortunately, several foods contain dopamine-boosting nutrients, such as tyrosine (an amino acid) and phenylalanine. These include lean meats like turkey, fish like salmon and tuna, nuts like almonds and walnuts, certain cheeses like cheddar cheese, and dairy products.


Folate is an essential nutrient for mental health because it helps the body produce serotonin—the “happy hormone” responsible for regulating our moods. Low folate levels have been linked with depression and other mental health issues such as anxiety and bipolar disorder.

Folate-rich foods include dark leafy greens like spinach and kale, legumes such as black beans, citrus fruits, oranges, and mushrooms.

Vitamin D

Vitamin D is important in improving mood because it helps regulate serotonin levels in the brain. Low levels of vitamin D have been linked with depression and other mental health issues such as anxiety disorders or Seasonal Affective Disorder (SAD).

Good sources of vitamin D include fatty fish (salmon), egg yolks, beef liver, cheese, orange juice, sardines, and cod liver oil.

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