Let’s face it.

Everyone needs mood boosting food… those that improve energy, combat depression can maintain a balanced diet. 

You know, those superfood stuff.

The hard part about eating healthy is that it gets expensive. 

Even worse, add the expense to the cost of essential vitamins and supplements that need to be taken daily… now you’re going to go broke!

The good news is that you don’t need to look far to find good whole foods packed with nutrients.

These foods are all around you, and just need to know which food to eat.

Here’s the list of 15 mood boosting foods, let’s explore!

1. Dark Leafy Greens 

The mood boosting food is dark, leafy greens. 

These leaves are your friends, and include fiber, which balances your blood sugar, B vitamins for brain health, as well as iron.

Why should you eat them?

Studies show that iron deficiency is closely linked to anxiety and disrupted neurotransmitters, which provides even more reason to eat these nutritious veggies.

Be sure to get more iron in your diet.

Romaine Feta Salad

Print

Healthy fats from the olive oil will help your Ketogenic diet. Serves 4. Net Carb 4 g.

Prep Time 15 minutes

Total Time 15 minutes

Ingredients

• 8 cups of chopped romaine lettuce
• 1/2 large English cucumber, peeled and diced
• 1/3 cup of Feta cheese, crumbled
• 1/8 red onion, sliced lengthwise
• 1/4 cup of olive oil
• 2 tablespoons of red wine vinegar
• 1 1/2 tablespoons of fresh chopped dill
• 1/2 teaspoon of kosher salt
• Some fresh black pepper, to taste

Instructions

1. Mix veggies, add dressing, cheese and black pepper.

Nutrition Information

Yield

4

Serving Size

1
Amount Per Serving Calories 177Total Fat 16gSaturated Fat 4gTrans Fat 0gUnsaturated Fat 12gCholesterol 11mgSodium 387mgCarbohydrates 6gFiber 2gSugar 2gProtein 3g

Nutrition information isn’t always accurate.

2. Salmon 

Salmon provides Omega-3 fatty acids, which are exceptional for helping to boost your mood. The Omega-3 fatty acids act as crucial elements in the development of your nervous system and brain.

In geographical areas where the residents eat more fatty fish, they become less likely to get anxious or depressed, so it makes sense that it would be good for your mood! 

There are not many foods with high amounts of protein as well as vitamins B12 and D in omega-3 fatty foods “all in one” like salmon.

Delicious Grilled Keto Salmon Kebabs

Print

These nuggets of salmon is super delicious and ketogenic when seasoned with the right spices. Serves 4. Net Carbs 3 g.

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Ingredients

• 2 tablespoons of chopped fresh oregano
• 2 teaspoons of sesame seeds
• 1 teaspoon of ground cumin
• 1/4 teaspoon of crushed red pepper flakes
• 1-1/2 pounds of skinless, wild salmon fillet, sliced into 1-inch pieces
• 2 lemons, thinly sliced into rounds
• A can of cooking spray (olive oil)
• 1 teaspoon of kosher salt
• 16 bamboo skewers soaked in water for 1 hour

Instructions

1. Heat up the grill to medium-high heat, then spray its grates with olive oil.
2. Combine sesame seeds, oregano, red pepper flakes, and cumin in a bowl until well mixed. Set aside.
3. Thread the folded lemon and salmon onto the skewers until all the salmon is used up.
4. Then spray the fish with oil and then sprinkle some of the kosher salt on it.
5. Transfer to the grill and cook while turning frequently until the fish is opaque, about ten minutes.

Nutrition Information

Yield

4

Serving Size

1
Amount Per Serving Calories 259Total Fat 15gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 11gCholesterol 71mgSodium 602mgCarbohydrates 5gFiber 2gSugar 1gProtein 26g

Nutrition information isn’t always accurate.

3. Turkey

Full of tryptophan, turkey produces a neurotransmitter called serotonin.

When you have lower levels of tryptophan in your body, that can lead to less serotonin development as well as an increase in depression and anxiety.

• Turkey also has tyrosine, an amino acid that is related to neurotransmitters.
• Turkey is a healthy, low-fat protein option, so it is great for most people’s diets.
• Some other mood-boosting elements of turkey include vitamins B6 and B12, as well as zinc. Zinc deficiencies often lead to increased occurrences of depression and anxiety. 

Start adding turkey to your sandwiches, have roasted turkey for dinner, or use ground turkey in place of ground beef in different recipes.

4. Chia Seeds

Chia seeds act as another rich source of omega-3 fatty acids, as well as nutrients such as iron, calcium, fiber, and protein. Oh don’t forget, it also contains magnesium, which increases feelings of well-being. 

• Simply add more chia seeds into your diet is by adding them to your smoothie or protein shake.

Keto Chia Seed Pudding

Print

Keto Chia Seeds Pudding - This Ketogenic pudding with Chia Seeds contains NET 7 g carbs. The longer you put the mixture in fridge (overnight), the creamier it will be. #keto #chia

Prep Time 10 minutes

Total Time 10 minutes

Ingredients

• 1/4 cup of Chia seeds
• 1/2 cup of Almond milk

Instructions

1. Take ¼ cup of Chia seeds and pour any milk of your choice
2. Stir the ingredients
3. Place the bowl in fridge for 2 hours
4. Chop some kiwis, blueberries and almonds. Sprinkle cinnamon on the pudding and mix it well. Garnish with the fruits and nuts

Nutrition Information

Yield

1

Serving Size

1
Amount Per Serving Calories 261Total Fat 16gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 14gCholesterol 0mgSodium 12mgCarbohydrates 24gNet Carbohydrates 7gFiber 17gSugar 4gProtein 8g

5. Eggs

Eggs were previously thought to be a slightly unhealthy options because of the higher fat content, but many studies have shown that they don’t have the effect on your cholesterol than was once predicted.

Why should you eat eggs?

• They are high in vitamins B12 and D, as well as protein.
• Eggs have choline, which helps with your nervous system, mood, and makes neurotransmitters and selenium, an antioxidant.

Quick and Easy Keto Guacamole Deviled Eggs

Print

Quick and Easy Keto Guacamole Deviled Eggs - If you like avocados and eggs, here's the perfect combo. Lime juice, jalapeno, cilantro will mix into them very nicely. Serves 6. Net Carb 1 g. #keto #avocado #guacamole #egg

Ingredients

• 6 large hard boiled eggs
• 1 haas avocado
• 2-3 teaspoons of fresh lime juice
• 1 teaspoon of minced red onion
• 1 teaspoon of minced jalapeno
• 1 teaspoon of chopped fresh cilantro
• Fresh ground pepper and kosher salt, to taste
• 1 tablespoon of diced tomato
• A pinch of chile powder (for garnish)

Instructions

1. First, remove the shells from the eggs, then slice the eggs in two horizontally and remove the yolks.
2. Mash the egg yolks and avocado in a bowl, then add in the red onion, lime juice, cilantro, jalapeno, pepper and salt. Add in the tomato. 
3. Next, scoop the guacamole using a spoon into the twelve halved eggs and then sprinkle with some chile powder.

Nutrition Information

Yield

6

Serving Size

1
Amount Per Serving Calories 118Total Fat 9gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 5gCholesterol 187mgSodium 161mgCarbohydrates 3gFiber 2gSugar 1gProtein 7g

Nutrition information isn’t always accurate.

When you eat antioxidant-rich foods, it helps with your brain health and boosts your mood. 

6. Lentils

Next up is lentil, which supply folate, a vitamin that helps your nervous system develop, and those lack deficient folate experience higher rates of depression.

Lentis also contain fiber, which helps with blood sugar, protein, Vitamin B6, and iron and Vitamin B6 makes neurotransmitters such as dopamine and serotonin. 

Note: If you are not accustomed to eating lentils, just start small by adding some to salads or having soup with lentils in them.

7. Avocados

Avocados are…

• Higher in fat, but it is the healthy type of fat.
• They contain fiber and vitamins B6, E and C.
• Also contain Vitamin B5, which helps your neurotransmitters develop. 

Keto Chicken Avocado Salad

Print

Chicken, tomatoes and avocado for balanced ketogenic diet. Top off with olive oil, lemon, and basil for aroma and flavor.

Prep Time 15 minutes

Total Time 15 minutes

Ingredients

• 3 ripe tomatoes, sliced into wedges
• 12 ounces of cooked chicken breast
• 5 ounces of avocado, sliced
• 2 tablespoons of extra virgin olive oil
• 1 large lemon
• 1/2 cup of small fresh basil leaves
• Some kosher salt
• Some fresh black pepper

Instructions

1. Share the tomatoes into four bowls, then cut the chicken breasts into large chunks.
2. Place the chicken pieces over the avocado and tomato slices.
3. Add in the lemon juice, olive oil, fresh pepper and salt.
4. Add the basil as topping and serve.

Nutrition Information

Yield

4

Serving Size

1
Amount Per Serving Calories 285Total Fat 16gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 12gCholesterol 72mgSodium 217mgCarbohydrates 9gFiber 4gSugar 3gProtein 28g

8. Fermented Foods

In the past few years, research has shown a definite link between your brain and gut.

Over 90 percent of serotonin gets produced in your digestive system. So, to get your moods back on track, you will need to prioritize your gut health.

Some meta-analyses even say that probiotics can help with depression. 

Whether your fermented food item of choice is sauerkraut, kombucha, or even dairy-free yogurt, all of these foods are excellent sources of probiotics. 

Papaya Boat with Granola and Yogurt

Print

Ingredients

• 1/2 of Papaya
• 1 cup of Greek yogurt
• 9 Blackberries
• 5 Blueberries
• 2 Raspberries
• 1 tbsp of Chia seeds
• 1/3 cup of Toasted coconut
• 1/2 cup of Granola

Instructions

1. Scoop out the seeds from the center of the papaya
2. Fill the center with Greek yogurt and granola
3. Layer the yogurt with Chia seeds and then top with fruits and, toasted coconut flakes

Nutrition Information

Yield

2

Serving Size

1
Amount Per Serving Calories 340Total Fat 14gSaturated Fat 5gTrans Fat 0gUnsaturated Fat 8gCholesterol 6mgSodium 93mgCarbohydrates 38gFiber 9gSugar 20gProtein 18g

Nutrition information isn’t always accurate.

9. Chocolate

There is a reason you tend to feel better and happier after eating chocolate, and it is not just from the sugar.

• It contains compounds such as phenylethylamine (for endorphins) and anandamide, which researchers call the “bliss” chemical.
• Not only is chocolate a good source of antioxidants, but it can also improve cognition and mood. 
• For a healthier option, try to go for the darkest chocolate you are able to enjoy, looking for lower amounts of sugar in the chocolate.

10 Minute Chocolate Mousse

Print

This mousse is so easy to make, 10 minutes and you're done. Heavy cream whipping adds nice amount of fats to this dish.

Prep Time 10 minutes

Total Time 10 minutes

Ingredients

• 3 ounces of cream cheese, softened
• 1/2 cup of heavy cream
• 1 teaspoon of vanilla extract
• 1/4 cup of powdered zero-calorie sweetener
• 2 tablespoons of cocoa powder
• A pinch of salt

Instructions

1. Transfer the cream cheese into the bowl and mix using an electric mixer until fluffy and light. Add in the vanilla extract and heavy cream and mix using the mixer at low speed.
2. Next, add in the cocoa powder, sweetener, and salt and mix until well mixed. Set the electric mixer to high and mix three minutes until fluffy and light.

Nutrition Information

Yield

3

Serving Size

1
Amount Per Serving Calories 279Total Fat 24gSaturated Fat 15gTrans Fat 0gUnsaturated Fat 7gCholesterol 73mgSodium 144mgCarbohydrates 12gFiber 1gSugar 9gProtein 4g

Nutrition information isn’t always accurate.

10. Ghee

If you don’t like butter or can’t eat it due to a dairy allergy, you’re in luck.

You can instead use ghee, which is made from butter, but doesn’t have the same effect on your body and happens to be another great food source for improving your mood.

• Also known as clarified butter, ghee has a lot of nutritious fats as well as vitamin D.
• It also helps to heal the digestive tract, which allows your gut bacteria to develop. 

11. Sunflower Seeds

A great source of vitamins B6, E, and magnesium, sunflower seeds are a good mood booster for those with allergies to nuts.

Also, if you are allergic to fish, try Sunflower seeds and other nuts for sources of Omega-3 Fatty Acids.

Try adding sunflower seeds to your salads, or just having a handful of the seeds as a snack with a piece of fruit or cheese.

 12. Almonds

Almonds act as an amazing source of protein, vitamin E, fiber, and magnesium.

• Vitamin E in the almonds acts as an antioxidant, which helps fight damage caused by free radicals.
• This food item also improves your cognition and memory. 

Incorporate more almonds into your diet, from dipping apple slices in almond butter, to switching to almond flour in your baked goods when you want a healthier option.

Ketogenic Healthy Almond Pancakes

Print

Ketogenic Healthy Almond Pancakes Net Carbs 8 g per serving almond and coconut flour pancakes. Delicious and easy to make and all age friendly ketogenic breakfast.

Prep Time 10 minutes

Cook Time 15 minutes

Total Time 25 minutes

Ingredients

• 1 cup of almond flour
• 1/4 cup of coconut flour
• 2 tablespoons of low-calorie natural sweetener
• 1 teaspoon of salt
• 1 teaspoon of baking powder
• 1/2 teaspoon of ground cinnamon (if desired)
• 6 large eggs
• 1/4 cup of heavy whipping cream, at room temperature
• 2 tablespoons of melted butter
• 1 teaspoon of vanilla extract

Instructions

1. Combine the coconut flour, almond flour, sweetener, baking powder, salt, and cinnamon in a large mixing bowl. Then add in the heavy cream, eggs, vanilla extract and butter. Mix properly until a batter is formed.
2. Place a skillet over medium heat and oil it. Scoop the batter into the skillet and cook one side until browned and the edges become dry, about four minutes. Flip the other side and cook until browned, for three minutes.
3. Repeat until all the batter is used up. Serve.

Nutrition Information

Yield

4

Serving Size

1
Amount Per Serving Calories 414Total Fat 34gSaturated Fat 11gTrans Fat 0gUnsaturated Fat 20gCholesterol 311mgSodium 812mgCarbohydrates 12gFiber 4gSugar 3gProtein 17g

Nutrition information isn’t always accurate.

13. Bell Peppers

Before finishing off this list, we can’t forget about bell peppers.

• All colors of bell peppers are nutritious, low in fat, low in carbohydrates, and have lots of vitamins and minerals.
• Bell peppers have the antioxidant vitamin C, which helps the functioning of your nervous system and the improvement of your cognition.
• Vitamin C reduces your stress and helps with mood. 

14. Moringa 

The health benefits of Moringa are numerous when particularly taken in the form of powder or when consumed as tea, and has produced antioxidants to support neurological activity that are essential for the proper function of emotions

A recent research showcasing the Moringa plant treating the older adults develop their brain health.

15. Sardines

Last, but not least, are sardines. These are an acquired taste, but a good option if you enjoy the salty fish.

Sardines come with a bunch of mood-boosting elements, like Vitamin D. In addition…

• Vitamin B12
• Choline
• Prrotein
• Selenium
• Omega-3 fatty acids

Bottom Line?

The bottom line is that not that any specific food can boost mood. But the nutrients found in them lead to better mood.

If you saw the patterns of the same nutrient, such as the same vitamins and minerals, you should be actively consuming those.

Whether that change involves getting acquainted with kombucha or keeping a dark chocolate bar in your drawer “in case of emergency”, making tweaks to your diet now can pay dividends in the future.

You can see results even if you don’t overhaul your diet right away.

Just making one or two changes to your diet to include more mood-friendly foods can be just the thing to change your life for the better.