Sometimes you just have one of those days where everything seems to go wrong. Nothing feels good. Nothing can improve your mood. The only thing you can think about is a nice hearty meal or a decadent dessert to drown your feelings in. This may seem like a great idea in the moment, but it'll only take you further down after. Skip the ice cream, bowls of cereal, and that entire box of pizza, and focus on eating your way to happiness [1] the healthy way. Battling emotions associated with depression is difficult. It's not an easy fix. But cleaning up your diet [2] and eating foods that can give you energy and a mood boost can really help. Luckily, we spoke to Dr. Saurabh Sethi [3] clinical instructor at Stanford University, for some recommendations. This is where you can start!
Avocados
The mitochondria may be the powerhouse of the cell, but avocados are the powerhouse of the entire human body! These beautiful babies are filled with loads of healthy fats. And believe it or not, even though protein gets all the talk these days, fats are just as important. Your brain needs fats in order to run smoothly. Avocados like to be called the happy fruit. According to Livestrong, "Avocados are rich in nutrients [5] necessary for serotonin to develop and reach optimal levels in the brain." More serotonin equals more serenity!
Dark Leafy Greens
According to Dr. Sethi, leafy greens like kale and spinach are great at fighting against inflammation. "According to a study published in JAMA Psychiatry [6], severe depression has been linked with brain inflammation [7]." Try incorporating a little bit [8] into each of your meals like adding it into your smoothies and omelettes. One study even found that a diet rich in leafy greens led to sharper memory [9] and slower decline. Give us all the greens, please!
Berries
Blueberries. Raspberries. Strawberries. Blackberries. You name it. These are an incredible source of antioxidants [10]. Dr. Sethi recalls one study done by the Journal of Nutritional and Environmental Medicine [11] that said, "After two years, those who were treated with antioxidants had a significantly lower depression score [12]." Not only that but berries are delicious, sweet, and refreshing, making them the perfect thing to snack on for a mood boost. Plus, the colors can only brighten your day.
Turkey
You might not have guessed this one because you all know far too well how turkey can make us feel on Thanksgiving. Sometimes it can make us really lethargic rather than energized, but this may all be a myth. Turkey meat is high in tryptophan. Our bodies need tryptophan to build up serotonin [13], a chemical that regulates both hunger and feelings of joy, according to CBS New York. [14] Turkey is also high in protein, so it's perfect for getting your body moving, which is sure to make you feel better.
Walnuts
The keto diet may just be onto something! First avocados, now walnuts. These nuts are extremely rich in omega-3 fatty acids, and, according to a study from the British Journal of Psychiatry cited by Dr. Sethi, this type of fat supports brain function [15] and reduces depression symptoms. If you're looking for a happy state of mind, try snacking on a few of these at a time.
Dark Chocolate
Because we're all looking for a reason to justify eating more chocolate, aren't we? Most of us turn to chocolate in times of mood swings, especially women when it's that time of the month and cravings hit. Well, there's some legitimacy to it because dark chocolate has been found to be a stimulator [16] of those same endorphins that give you feelings of happiness and pleasure. Of course, don't overdo it, because too much sugar can give you that opposite feeling. Just try to go for a higher percentage of cocoa like Alter Eco [17] or Lily's [18] dark chocolate bars.
Sweet Potatoes
These guys are not just called SWEET potatoes for their taste. It's because they're sweet to the mind, body, and soul. The bright orange color that gets us so excited to cut into these comes from beta-carotene. Beta-carotene can also be found in other veggies like carrots and it
helps to reduce any damage to the brain cells [19] according to The Health Architect.
Coconut
Coconut seems to be everywhere right now and you can never have enough of it because number one, it tastes amazing. Number two, it's so versatile. And number three, which probably should be number one, coconut is a mood-boosting food. Just like avocados, coconut can stimulate dopamine and serotonin synthesis. These two are key for lessening anxiety and increasing appetite, two common symptoms of depression [20]. MCT oil is the type of fat found in coconuts, and it can be easily added to any recipe. Just call it the happy ingredient!