At some point, you’ve probably heard the phrase, “You are what you eat.” Said differently: To be well, you need to eat well. It may sound simple, but this truth sits at the core of overall wellness. Food has the power to energize us, balance us, and bring us back to center. And when it comes to mental health, what’s on your plate plays a bigger role than you might think.
Eastern medicine has long praised food as medicine—and now Western science is catching up. Research shows that the food we eat is directly correlated to many aspects of our well-being, including brain health and mood regulation. In other words, you can eat to boost your mood.
Why Food Has Such a Powerful Impact on Your Mood
Did you know that your brain uses more than 20% of the body’s energy stores? Although it makes up only a small percentage of your body weight, it requires substantial fuel to stay focused and balanced. Food truly is fuel—and eating the rainbow is key for mental health.
Beyond supporting memory, focus, and energy, what we eat directly affects how we feel. Our bodies can’t make serotonin (the mood-regulating neurotransmitter) without nutrients like iron and tryptophan, found in oats, milk, and bananas. Nor can we produce myelin—the fatty substance that insulates brain cells—without foods high in vitamin B12 like seafood, beef, and dairy. By incorporating nutrient-dense foods, you can stabilize your mood, improve your focus, and support brain health.
As always, consult your doctor before making dietary changes.
The Surprising Connection Between Your Gut and Brain
We can’t talk about mood without mentioning the gut-brain axis—the biochemical signaling that takes place between your digestive system and central nervous system. This two-way communication occurs via the vagus nerve, and research shows it plays a significant role in mental health.
A balanced gut microbiome can support serotonin production (about 90% of which is made in the digestive tract), while an imbalance can contribute to inflammation and mood disorders like depression and anxiety. When you support your gut through brain-healthy whole foods and probiotics, you also support your mind.
Explore more: How to Improve Gut Health
How to Keep Your Blood Sugar—and Mood—Steady
Just as the gut and brain are connected, so are blood sugar and mood. When your blood sugar levels fluctuate, your energy and emotions often follow suit. The result? Irritability, fatigue, poor concentration, and mood dips. Ever gone through a breakup and reached for lower-quality comfort foods? Same.
But, the question remains: Can indulging in more comfort foods contribute to depression? New research is helping to pave the way toward greater clarity.
One small trial published from Deakin University’s Food and Mood Centre indicated that dietary intervention can improve baseline depression. Furthermore, multiple studies have found a correlation between a diet high in refined sugars and impaired brain function—and even a worsening of symptoms of mood disorders, such as depression.
By eating balanced meals that include protein, fiber, and healthy fats, you can keep your blood sugar—and your mood—stable throughout the day.
12 Everyday Foods That Boost Your Mood
Adding vibrant produce, nuts, seeds, nourishing fats, and sustainably sourced protein is one of the best ways to support mental health. These ingredients fight inflammation in the brain and provide essential nutrients that stabilize energy and mood. The good news: they’re easy to find, delicious, and simple to integrate into everyday meals.
1. Bananas
Bananas contain tryptophan, a protein that the body converts into serotonin, known to improve mood and promote relaxation. They’re also rich in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin.
Try: A blood-sugar balancing Chocolate Banana Almond Butter Smoothie
2. Beans
Beans are packed with fiber and nutrients like folate, potassium, magnesium, and iron. Fiber helps regulate blood sugar, which stabilizes mood and energy. Plus, beans’ complex carbs support steady fuel for your brain.
Try: This Kale & White Bean Salad paired with Roasted Tomato and White Bean Soup for a feel-good dinner.
3. Berries
Loaded with anthocyanins, berries support brain function and reduce inflammation. They’re also high in antioxidants that promote nervous system health. Studies even show similar effects to certain mood-stabilizing medications—nature’s sweetest remedy.
Try: These Raspberry Chocolate Chunk Cookies for a one-two punch (in the best way).
4. Dark Chocolate
Chocolate lovers, rejoice. Dark chocolate contains polyphenols and resveratrol, antioxidants that boost serotonin and endorphin levels. These “feel-good” brain chemicals relieve stress and improve mood, while flavonoids enhance memory and focus.
Try: Keeping this Dark Chocolate Bark with Bee Pollen, Rose Petals, and Pink Salt on hand for a post-meal treat.
5. Grass-Fed Beef
High-quality protein is essential for neurotransmitter production. Grass-fed beef, in particular, contains higher levels of omega-3 fatty acids—linked to lower rates of depression and improved brain function.
Try: A Farmers Market Steak Salad that hits all the right notes.
6. Kimchi (and Other Fermented Foods)
Fermented foods like kimchi, kefir, miso, and kombucha contain probiotics that nurture the gut microbiome. Because the gut produces many of the same neurotransmitters as the brain, a thriving gut can directly improve mental well-being.
Try: This Savory Cottage Cheese Bowl that’s the definition of “eat the rainbow.”
7. Leafy Greens
Spinach, kale, and Swiss chard are rich in vitamins A, C, E, and K, plus minerals that fight inflammation. Research in JAMA Psychiatry links severe depression with brain inflammation—making leafy greens a must for both physical and emotional resilience.
Try: The Mediterranean Kale Salad that’s perfect for meal prep.
8. Lentils
Lentils and other legumes are loaded with tryptophan and zinc, both of which play key roles in mood regulation. They also provide steady energy and plant-based protein—perfect for keeping you balanced throughout the day.
Try: A Lentil Chili that’s just as comforting as the real thing.
9. Matcha
Matcha is rich in L-theanine, an amino acid that helps increase dopamine and serotonin in the brain. It promotes calm focus without the crash of coffee. Studies also link higher green tea consumption with lower cognitive decline. And, the healthier your brain is, the lower your risk of suffering from depression will be.
Try: Making a Matcha Latte at home, or this Strawberry Matcha Smoothie.
10. Oats
Complex carbs and fiber make oats a slow-digesting superfood for steady energy and stable mood. Iron-rich and satisfying, oats help prevent blood sugar spikes that can trigger irritability or fatigue.
Try: This crowd-pleasing Banana-Cashew Baked Oatmeal.
11. Walnuts (and Other Nuts)
Nuts are rich in healthy fats and amino acids that support serotonin production. A long-term study linked moderate nut intake to a 23% lower risk of depression—proof that small habits make a big difference.
Try: This Walnut & Honey Olive Oil Cake and thank me later.
12. Wild-Caught Salmon
Oily fish like salmon and mackerel are high in omega-3 fatty acids, which support serotonin production and reduce inflammation. Studies show countries with the highest fish intake have the lowest rates of depression and mood disorders.
Try: Camille’s go-to quick dinners (and mine, too), Hot Honey Salmon With Coconut Crunch or Citrus Salmon Salad With Avocado & Arugula.
The Bottom Line: Eat for a Happier, Healthier Mind
The connection between food and mood is clear: what nourishes your body also nourishes your mind. By filling your plate with nutrient-dense, whole foods—especially those rich in omega-3s, B vitamins, and antioxidants—you’re giving your brain the fuel it needs to thrive.
This post was last updated on October 20, 2025, to include new insights.