Mood-Boosting Foods and How To Cook with Them

We’ve all heard the notions of how certain foods can boost our moods, with many believing food has a direct impact on how we feel. Increasingly, more research is emerging that supports these notions.

Low-glycemic index (GI) diets are rich in vegetables, fibre, protein, and healthy fats have been linked to improved general mood and mental health benefits. Alternatively, diets with high-GI foods have been linked to increased risk of mental health disorders, depression, and psychological distress.

We’ve rounded up the top nine mood-boosting foods so you don’t have to, from salmon to dark chocolate, along with easy recipes to cook with them at home.

Mood-boosting foods

A low-GI diet high in fibre-rich vegetables, lean proteins, and healthy fats is linked to better mental wellbeing. Key nutrients with a proven impact on mood include:

B vitamins: Support brain function and reduce fatigue
Omega-3 Fatty Acids: Linked to reduced depression and improved cognitive health
Fibre: Promotes stable blood sugar and gut health, both tied to mood regulation

Everyday favourites are also linked to mood improvements. But remember, food is not the only factor in mood. Stress, sleep quality, and environment all play a role. Speak with a registered dietician or your GP before making any significant dietary changes.

Top 9 mood-boosting foods

1. Fatty fish

Fish like salmon, mackerel, deep-sea tuna and sardines are great examples of fatty fish, rich in omega-3s.

2. Dark chocolate

Chocolate, especially dark chocolate, is rich in flavonoids and magnesium that may aid in stress relief.

3. Fermented foods

Fermented foods, like yoghurt, kimchi, and sauerkraut, are rich in probiotics that improve gut health, among others.

4. Bananas

Popular with many top-performing athletes, bananas are rich in vitamin B6, tryptophan, and natural sugars for energy.

5. Oats

Whether you like them for breakfast or a sneaky overnight pudding, oats are high in fibre, help to stabilise blood sugar, and slowly release energy.

6. Berries

Blueberries, strawberries, blackberries, you name it. Berries are packed with antioxidants that reduce inflammation and stress.

7. Nuts and seeds

Nuts, like almonds and walnuts, and seeds, like pumpkin and sunflower, are filled with healthy fats, vitamin E, and magnesium.

8. Coffee

One of the most popular daytime beverages, coffee is packed with caffeine that fuels your brain, improves focus and alertness, and boosts your mood. Less is more; too much caffeine can have potentially harmful effects.