5 Foods to Boost Your Mood

Can’t seem to cheer up? Your diet could be deficient in some vital nutrients that have been shown to regulate mood and stress response.

“Food can be powerful,” nutritionist Joy Bauer told the Today Show. “Studies suggest that certain foods and food combinations can boost your mood and better your temperament.”

She suggests eating every four to five hours, limiting refined carbohydrates, increasing levels of soluble fiber and omega-3 fats, and pairing protein in meals and snacks with high-quality carbohydrates.

So instead of reaching for a calorie-laden, sugary treat that only offers a momentary fix (and a sugar crash later), try one of these five more nutritious – and more effective – options.

1. Sweet potatoes

When stress and sadness creep in, many of us crave the comfort of sweets and carbohydrates. A sweet potato can fulfill that longing to feel better with the added benefit of 260+ percent of the daily recommended amount of vitamin A (great for your immune system) as well as tons of vitamin C, magnesium, and fiber – all proven to improve mood and energy levels.

2. Spinach

A deficiency in folic acid or magnesium can worsen depression and fatigue. Fight those negative feelings with a cup of spinach, which supplies 40 percent of your daily needed magnesium and 25 percent of your needed folic acid. Also, the diabetes research unit at Leicester University reported earlier this month that a serving and a half of spinach or other green leafy vegetables each day can lower the risk of Type 2 diabetes. That should cheer you up.

3. Milk

Like your Thanksgiving turkey, milk has a significant amount of tryptophan, an amino acid that triggers your brain’s mood-boosting serotonin. Which is likely why women have long-been told that calcium will help alleviate PMS-related mood swings. Susan Kleiner, author of “The Good Mood Diet: Feel Great While You Lose Weight” suggests 6-8 ounces of fat-free organic milk every few hours throughout the day.

4. Oily fish

The National Institute on Aging in Baltimore recently reported that vitamin D deficiencies in older men and women contributed not only to heart problems, fractures, and frailty, but also to depression. A 3.5-ounce serving of oily fish, such as salmon, trout, fresh tuna, or orange roughy, will give you a day’s worth of vitamin D.

5. Bananas

Will a banana a day keep the blues away? Maybe. Bananas contain tryptophan, which helps kick-start serotonin, but also B vitamins, likewise important in creating serotonin, says the National Institutes of Health’s MedlinePlus. Want an extra boost? Have your bananas with B-6-intense peanut butter and wash them down with some B-12-rich milk to get vitamin levels – and your mood – back to normal.