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Mood-Boosting Foods to Help Your Happy

We all feel sad, upset or even angry once in a while. It is normal to not always be in the best of moods, but many don’t know that the food items you consume can play a very important role in your mood. In fact, there are many mood-boosting foods that can help to change your overall mood and outlook on life.

mood boosting foods

You are probably well aware of how immediately satisfying it can be to indulge in comfort foods or sweets when you are upset. However, you probably also know that the blood sugar crash you experience after can result in irritability and actually make your mood worse. This is why it is important to choose mood-boosting foods when you are feeling down.

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Mood-Boosting Foods to Help You Feel Better

There are several different foods that you can eat to boost your mood. So, if you are ever feeling down and want a boost, give some of these items a try.

Omega-3 Fatty Acids

Omega-3 fatty acids have been said to play a role in your brain function. If you want to boost your mood, try eating foods that are rich in Omega-3s.

Foods to Try:

  • Mackerel
  • Wild Alaskan salmon
  • Sardines
  • Anchovies
  • Mackerel
  • Walnuts
  • Chia and flax seeds


Probiotics are not just for your digestive health. In fact, they can help both your digestion and help boost your mood.

pickling onions

Foods to Try:

  • Kefir
  • Yogurt
  • Buttermilk
  • Korean kimchi
  • Sauerkraut
  • Miso
  • Tempeh
  • Pickled veggies (try this pickled onion recipe)
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Whole Grains

When it comes to improving your mood, whole grains can help. This is because they are high in vitamins and minerals that can help to regulate your mood.

Foods to Try:

  • Quinoa (like these quinoa crackers)
  • Steel-cut oatmeal
  • Amaranth
  • Brown rice
  • Bulgur
  • Millet
  • Wild rice


Kale, spinach and other green vegetables are high in folate which is said to help with your mood. If you are feeling down, try to incorporate more leafy greens and vegetables in your diet.

making a kale salad that's high in folate

Foods to Try:

Foods Rich in Vitamin D

Often referred to as the sunshine vitamin, it is no wonder that Vitamin D may have the ability to better your mood. Choose foods that are high in Vitamin D to give yourself a mood boost.

Foods to try:

  • Egg yolks
  • Food items that are fortified with vitamin D such as some soy milk, cow milk, and some orange juices.
  • Cheese

Don’t forget there is nothing better than sunshine. Get outside, go for a walk and soak it up.

These mood-boosting foods can totally help to change your outlook on the day if you consume enough of them regularly. Try to consume foods high in omega-3 fatty acids, probiotics, Whole grains, folate, and vitamin D, especially if you are feeling down.

Don’t forget, if you’re looking to establish healthy habits (like adding more vegetables to your diet in fun and tasty ways) be sure to secure a spot in the 30 Days to a Healthy Habits Challenge.

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Feeling a little down and discouraged? These mood-boosting foods can totally help to change your outlook on the day, see how many you can add to your diet!

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Randa's meal plan was great and so easy to follow! Having all of this on hand made my week easier...


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Randa's meal plan was great and so easy to follow! Having all of this on hand made my week easier and less stressful plus I know that what my family and I are eating is healthy so it's a win-win!
Randa Nutrition