Foods That Support Your Mind and Mood

Eating well can improve your physical, mental, and emotional wellness. The list below are some suggestions for foods that are high in vitamins and nutrients to boost your mood, help with depression and anxiety, improve your focus and energy, enhance your memory, or support sleep. (Think of this list as a starting place, not a complete list of healthy foods).

It’s also important to remember that there is no “magic bullet.” If we mostly eat processed food that’s full of salt, sugar, and fat, we probably won’t get a major lift from adding a piece of fruit or vegetable once in a while. Try to add these mood-boosting foods to your diet as part of a plan to make small but consistent lifestyle changes over time. Please note that some medications can interact with the foods you eat. Be sure to talk with your doctor about possible interactions or side effects for any prescriptions you take.

Take a look at this list and see what you already like. Eat more of those foods! Then see if there is something new you would like to try....and then try it!

Almonds raise the serotonin levels in your brain, which is associated with fewer down moods and depression. They’re also good for your brain and vascular system.
Avocados are high in carotenoids, which help your skin and eye health, and are full of healthy fats. They may improve your brain performance and prevent cognitive decline.
Basil is rich in flavonoids (antioxidants) and magnesium, which is associated with improved memory, learning skills, and sleep.
Bell peppers are high in carotenoids and folate (a B vitamin), which are mood boosters.
Carrots are high in carotenoids and good for learning and memory.
Chickpeas (or garbanzo beans) contain antioxidants. They are high in folate and magnesium, which support learning and sleep.
Dark chocolate is a heart-healthy mood booster that is full of flavonoids.
Dark leafy greens contain folate, which may help ease depression. Try these instead of iceberg lettuce in your salad.
Eggs contain tryptophan and protein, which together help regulate mood. Egg yolks also contain Vitamin D, which helps relieve mood disorders like seasonal affective disorder.
Cilantro/coriander boosts memory and is connected to decreased respiratory viral infections.
Coconut milk contains thiamine and Vitamin C, to help maintain energy and boost mood.
Cranberries contain lots of antioxidants, Vitamin C (mood booster), and Vitamin K (memory booster).
Garlic helps promote effective uptake of iron, especially in the brain. It boosts memory and supports the cardiovascular system.
Ginger is full of antioxidants and is associated with improved memory, especially after brain injuries.
Green tea has been associated with mental focus, forming new neurons in the brain, and decreasing cancer incidence. It also gives an energy boost.
Kale contains forty-five different antioxidant flavonoids and is rich in Vitamin K (memory).
Legumes (e.g., beans, lentils, peas) are full of complex B vitamins and folate. Beans and peas are also high in fiber, which help slow the absorption sugar in your bloodstream and increase your uptake of serotonin (both of which help with mood swings).
Mint can boost your alertness and memory.
Oatmeal is high in fiber, tryptophan, and folate.
Olive oil contains healthy monounsaturated fats. It is associated with stronger memory.
Oranges contain Vitamin C and folate, both of which are mood boosters.
Parsley contains a powerful flavonoid that is associated with improved memory.
Pomegranates contain unusually high levels of antioxidant polyphenols.
Pumpkin and pumpkin seeds boost neuroplasticity, which makes it easier to learn new skills.
Turkey provides mood-boosting omega-3 fatty acids and tryptophan. It also provides protein, which promotes steady mood and energy; B vitamins, which help memory; and zinc, which may help with depression.
Turmeric is a spice (can also be taken as tea) that contains curcumin, an anti-inflammatory compound that may help reduce symptoms of depression.
Wild salmon is full of Vitamin B-12, tryptophan, and omega-3 fatty acids, which increase mental energy and focus and decrease depression.
Walnuts contain antioxidants, B vitamins, zinc, and magnesium. Great for sleep, focus, and cognitive functioning.

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