Foods to Soothe Your Mood

Spotlight On Some Foods That Soothe & Potentially Boost Mood 

by TKP Registered Dietitian Toni Toledo

Food and mood are so intricately linked that they’ve inspired a new area of brain study called Nutritional Psychiatry, which examines how what we eat impacts how we feel. As a dietitian, I find it fascinating that we can empower ourselves to feel partly — or sometimes entirely — better based on our dietary habits. 

The foods we eat can make or break everything from our work and productivity to our mental state and physical health. To boost our mood and brain energy levels, I have shared 30 foods for you to check out and even put some of them on your grocery list: 

Complex carbs 

1. Pumpkin seeds
   2. Apples
   3. Chickpeas 
   4. Strawberries 
   5. Oatmeal 

Complex carbs pack in more nutrients than simple carbs and, due to their higher fiber content, take longer to break down.  They also help stabilize blood sugar levels, which can stabilize our mood. Fluctuations in blood glucose can cause our mood to change quickly, leaving us irritable, low on energy and feeling downright dreadful.  Who likes that? No one.  

Lean protein 

6. Eggs
   7. Salmon
   8. Lentils 
   9. Chicken 
   10. Lean beef 

Protein is necessary for healthy energy levels. It takes longer to digest than carbs, keeping our blood sugar balanced and providing lasting energy.  It also impacts hormones that control satiety (sense of fullness or satisfaction), so when we eat enough of it, you can ward off “hanger.” 

Healthy fats 

11. Avocados
    12. Olives
    13. Tofu 
    14. Dark chocolate 
    15. Sardines 

Omega-3 fatty acids are part of cell membranes, particularly in the brain, and eating foods like salmon and sardines has been shown to boost mood and ease depression. Beyond omega-3s, the unsaturated fats found in foods like avocados, olives and nuts may help stave off inflammation and reduce blood pressure which are important for brain health, as well.   

Folate 

16. Spinach
    17. Asparagus
    18. Brussel sprouts 
    19. Pomegranates 
    20. Shellfish 

The B vitamin folate plays a role in the production of dopamine and impacts other mood-related neurotransmitters, helping us keep calm and carry on. It has also been shown to help regulate sleep patterns, especially as we age.  Folate deficiency has been linked to a number of brain issues, including dementia and depression. 

Vitamin C 

21. Oranges
    22. Lemons
    23. Kiwi 
    24. Bell peppers 
    25. Tomatoes 

Vitamin C is an antioxidant which helps the body’s ability to make neurotransmitters, including dopamine and serotonin, which both work to stabilize mood.  Our body needs vitamin C to maintain and repair all tissues, so it helps wounds and cuts heal. Plus, our adrenal glands require vitamin C to make stress hormones, including cortisol. The more stressed we are, the more cortisol we produce — and the more vitamin C we need. 

Melatonin 

26. Tart cherries
    27. Grapes
    28. Barley 
    29. Broccoli 
    30. Pistachios 

Tryptophan, as well as nutrients like calcium and vitamin B6, help produce melatonin, but we also get this “sleep hormone” from the foods listed above.  Eating foods rich in melatonin before bedtime can help us take full advantage of the natural increase in this hormone that happens in the evening. 

So, there you have it—a list of fun, delicious and nutritious foods that you can enjoy while capitalizing on how they help us feel soothed and potentially help us with our mood.