Foods don’t have superpowers, but some are so special they’ve been named “superfoods.” Though there isn’t an official definition, superfoods are generally “loaded with vitamins, minerals, and antioxidants relative to their calorie content,” says Lauren Twigge, RDN. They’re also sometimes called “functional foods,” she adds.
So, why should you care about superfoods? On top of their nutrient density, superfoods offer benefits beyond their nutrition, such as the ability to boost mood, according to Twigge. That’s right—diet can play a role in overall mood, which can come in handy in winter when people are more likely to experience seasonal depression.
How it works is different than you might think. It has to do with your gut. “The link between food and mood lies in the strong connection between the brain and the gut, often referred to as the gut-brain axis,” explains Patricia Bannan, RDN. So, many foods that are beneficial for gut health are also beneficial for brain health and mood, and vice versa.
Here are the best superfoods for mood, according to registered dietitians and medical literature.
Greek Yogurt
Dairy is often associated with building strong bones, but it’s good for your brain too, Twigge points out. “Milk contains a variety of brain-boosting nutrients, including calcium, vitamin D, zinc, B-vitamins, and protein,” she explains. “Vitamin D can promote feelings of positivity and reduce feelings of depression.”
If you’re not a big milk drinker, try Greek yogurt—a cultured milk product you can enjoy on its own or in smoothies and savory dips. “Greek yogurt is packed with active cultures that promote a healthy microbiome, which is closely linked to mood regulation,” Bannan says. She points to a 2014 study wherein yogurt was shown to reduce stress. Other studies have found that yogurt can alleviate anxiety.
Salmon
Fatty fish like salmon are known for their brain benefits. “Salmon is an excellent source of omega-3 fatty acids, particularly EPA and DHA, which are crucial for brain health and mood regulation,” Bannan says. “Omega-3s support the production of serotonin—a neurotransmitter that helps stabilize mood.” They’ve even been shown to reduce depression.
Rich in protein, salmon is a great choice as a main dish. You can grill or bake it, Bannan notes, but if you’re short on time, pre-cooked salmon is also an option. Add smoked salmon to whole-grain toast, or use canned salmon to make burger patties if you need a mood boost.
Wild Blueberries
Blueberries are some of the most antioxidant-rich foods, and research suggests that antioxidants, like carotenoids, may offer some protection against mood disorders such as depression. There are different berry types to choose from, but for brain and mental health, you may want to consider wild blueberries, notes Maggie Moon, RD.
“Wild blueberries contain flavonoids—antioxidants that boost blood flow to the part of the brain that regulates emotions—which may downshift symptoms of depression,” Moon explains. She also points to a 2017 study, which found that a cup and a half of wild blueberries gave kids and young adults a mood lift for the day.
Keeping your freezer stocked with a bag of wild blueberries is an easy and convenient way to get more of those beneficial antioxidants. Moon suggests adding wild blueberries to smoothies, oatmeal, or baked goods.
Pistachios
There’s a lot of hype surrounding walnuts and almonds, but pistachios have a lot to offer too. For one, they’re a great source of plant-based protein and fiber, which help stabilize blood sugar levels and prevent energy dips, Bannan points out. “They also contain healthy fats for hormone and brain health, and vitamin B6, which plays a critical role in producing serotonin and other neurotransmitters that promote a healthy mood,” she adds. Pistachios specifically have been shown to improve cognitive performance and mood.
A handful of pistachios makes for a great snack you can take on-the-go. Try adding them to oatmeal, yogurt, salads, and roasted vegetables, Bannan suggests. You can also enjoy pistachio-crusted fish, or incorporate pistachios in desserts and baked goods.
Peanut Butter
The creamiest and most nostalgic sandwich filling, peanut butter is an underrated source of mood-regulating nutrients. It’s particularly high in the B vitamin niacin, Moon notes. Not only is niacin deficiency associated with depression, it also “supports neurotransmitter production,” Moon explains. Peanut butter has even been linked to enhanced memory function and stress response.
Some superfoods are pricier than others, but peanut butter is an affordable way to make healthier choices at lunch. Plus, there’s so much you can do with it. Moon recommends stirring a big spoonful of peanut butter into oatmeal or yogurt. You can also pair peanut butter with apple slices, spread it onto toast, or incorporate it into sauces and salad dressings.
Eggs
You can’t go wrong with eggs for breakfast, but between egg whites and whole eggs, the former is surely the better choice, right? Gram for gram, egg whites do pack more protein than the yolks, but here’s why the whole egg is actually a superfood. The yolk is where the mood-boosting vitamin D and lutein are, Moon points out. “Vitamin D helps make the feel-good neurotransmitter serotonin,” she explains. “Lutein is an antioxidant that research suggests may be able to relieve stress and improve mood.”
A classic breakfast food, eggs are easy to whip up in the morning. Take your pick—scrambled, fried, sunny side up, etc. If you want to meal prep breakfast ahead of time, opt for egg muffins, hard-boiled eggs, or breakfast burritos, Moon suggests. “Alternatively, you can add eggs to grain bowls at lunch,” she says.
Pumpkin Seeds
When you carve pumpkins in the fall, don’t throw out the seeds. Doing so could mean missing out on some mood-boosting nutrients. “Pumpkin seeds are rich in magnesium, which may help reduce anxiety, and zinc, which supports neurotransmitter function and a healthy mood,” Bannan explains. “They also provide healthy fats for hormone regulation, and prebiotics for gut health, which is essential for mood stability.” Pumpkin seeds have been shown to reduce depressive symptoms, but most of the research has been via animal studies, and human trials are needed in order to reach an informed conclusion.
Ideas to eat more pumpkin seeds include sprinkling them on salads and soups, or blending them into smoothies, Bannan notes. You can also roast them yourself for a crunchy, salty snack.
Oatmeal
There’s a reason why oatmeal is a mainstay at breakfast—oats get your day started with complex carbohydrates, fiber, vitamins, and minerals. “Complex carbs provide steady energy and fuel for the brain,” Bannan says. “Oats also provide anxiety- and stress-reducing magnesium and B vitamins.” Additionally, the fiber in oats can reduce exhaustion and anxiety, research shows.
You can’t go wrong with a bowl of oatmeal in the morning, but oats are more versatile than they get credit for. “Adding oats to smoothies gives them a creamy texture,” Bannan says. You can also make your own granola. For a convenient breakfast, try overnight oats, or prepare a big batch of baked oatmeal ahead of time.
Dates
Fruit is naturally sweet, but dates are extra sweet. They’re sometimes called “nature’s candy” because they’re high in naturally occurring sugars and have a chewy texture that makes them enjoyable to snack on. “Medjool dates are a good source of the antioxidant selenium, which a meta-analysis suggests helps reduce symptoms of depression,” says Moon.
Since they’re sweet on their own, dates don’t need a lot of help in the flavor department. Still, there’s plenty of ways to get creative with them. “Add them to smoothies, or blend them with a little warm water to make date paste that can be used to naturally sweeten chilis, grilled cheese sandwiches, or yogurt parfaits,” Moon suggests. You can try the viral “date snickers” recipe, which consists of dates filled with peanut butter and drizzled with dark chocolate. Just be sure to remove the pits first.
Walnuts
Nuts in general are mood-boosting superfoods, Twigge notes. Walnuts are a classic example, thanks to high amounts of fatty acids, such as ALA.
“The essential fatty acids in walnuts can support brain health and reduce inflammation,” explains Nicole Ibarra, RD. “Walnuts also contain vitamin B6, one of the precursors to GABA, which is a neurotransmitter in the brain that promotes calmness.” There’s also research to suggest that walnuts have mental health and cognitive benefits. For example, people who eat walnuts tend to have lower depression scores, according to a 2019 study.
“A handful of walnuts is a brain healthy snack,” Ibarra says. “You can also pair walnuts with fruit, or add them on top of salads or oatmeal,” she adds. And as surprising as it may sound, walnuts and mushrooms make for a meaty alternative to beef in recipes like this Bolognese sauce.
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