10 foods to improve your mood

Top 10 mood boosting foods

1. Oily varieties of fish

You’ve probably heard that we should include fish in our diets twice a week, with at least one portion being the oily variety, such as salmon, mackerel or sardines, or that fish is ‘brain food’. There’s convincing evidence to support this. Studies suggest regular consumption reduces age-related brain loss and may improve memory – it’s the long-chain omega-3 fatty acids that appear to be responsible for this. These essential fats do this by promoting electrical signalling between nerve cells, allowing the brain to communicate more quickly and easily. It’s also thought they may help improve mood.

To get more fish into your diet, try our sardines on toast recipe for a super speedy lunch. For dinner, make masala mackerel or our healthy salmon pasta recipe.

2. Dark chocolate

Full of feel-good compounds including protective plant flavonoids, chocolate with a cocoa content of at least 70% appears to increase calmness and lift mood.

Choose a product with minimal added sugar – be sure to read labels and enjoy one or two small squares only. If you fancy baking, our healthy chocolate cake recipe combines good-quality dark chocolate with sweet potatoes, dates and wholemeal flour.

A chocolate cake on a glass cake stand with a slice taken out of it

3. Eggs

Vitamin D, the ‘sunshine vitamin’ is associated with better moods. It's found in only a few food sources, such as oily fish, fortified breakfast cereals and spreads. Egg yolks are one of the most reliable sources of vitamin D – pair with plenty of green veg in this vibrant spring greens shakshuka or make a batch of our bacon and egg muffins.

4. Fermented foods

Fermented foods such as yogurt, kefir, kimchi, sauerkraut and kombucha, may improve the health of the gut by changing the balance of gut bacteria, which may influence levels of the feel-good hormone, serotonin.

Check out our best kefir recipes for ideas on how to use this gut-friendly drink. Make your own ferments with our kimchi recipe or homemade sauerkraut, then put them to use in toasties, salads and rice dishes.

Tall glass container filled with sauerkraut

5. Bananas

Bananas are a useful source of vitamin B6, which is important for making feel-good brain chemicals including dopamine and serotonin. Combined with fibre, they’re also a good source of natural sugars which may help stabilise energy levels. Some of the fibre they provide is in the form of resistant starch, a type favoured by our beneficial gut bacteria.

Our healthy banana pancakes are sure to be a crowd-pleaser and our healthy vegan banana bread recipe is a great bake to snack on all week.

A loaf of banana bread with two slices ready to serve

6. Pumpkin seeds

A useful source of the amino acid tryptophan, which is needed for the production of serotonin, these little seeds also provide zinc and the relaxing mineral, magnesium.

Blitz up pumpkin seed butter to spread on rye bread or use a generous handful in these banana and pumpkin seed muffins.

7. Walnuts

Walnuts are an especially valuable plant-based source of omega-3 fatty acids – munching just a few a day may improve mood and even reduce depression. They’re easy to enjoy just as a snack but we love adding them to recipes too. This baked halibut with fennel recipe gets welcome crunch from a walnut pangrattato, whilst this cauliflower, walnut and apple salad recipe requires no cooking at all.

Baked halibut with fennel, lemon and walnut pangrattato on a baking dish with wedges of lemon

8. Poultry

Chicken and turkey are excellent sources of protein, including the amino acid tryptophan that is needed for serotonin production. They also provide vitamin B12, which may delay the onset of low moods.

Get inspired with our turkey mince recipes for everything from healthy turkey curry to meatballs and stir fries. We’ve got over 50 healthy chicken recipes to try too – we love the Mediterranean chicken traybake with olives, feta and tomatoes.

9. Beans and pulses

Beans and pulses have plenty of positives to shout about. They are high in fibre, a good source of plant-based protein and an excellent source of B vitamins. The B group of vitamins plays an important role in nerve signalling allowing proper communication between the brain and the nervous system. B vitamins may help mood by increasing the production of feel-good dopamine and serotonin.

There is more too: beans and lentils are a good source of zinc, magnesium and non-haem iron which may lift spirits and reduce fatigue. Try our healthy bean salad with kidney beans and cannellini beans for a mood-boosting supper or cosy up with a squash and lentil soup.

10. Coffee

Many of us have experienced the caffeine boost from a cup of coffee. The mechanism behind caffeine’s power is that it prevents a naturally occurring compound called adenosine from attaching to brain receptors – this keeps us more perky and alert. However, did you know that caffeine also increases the release of mood-boosting dopamine? To make a perfect coffee at home, follow our coffee expert’s flat white recipe or try a creamy cappuccino.