A Doctor's Favorite Foods to Boost Your Mood

Have you ever eaten pineapple without a smile on your face?

Not only is pineapple delicious, but it also contains serotonin—one of our brain's key "feel-good" hormones. That’s right, the foods we eat contain essential nutrients and chemicals that can help boost our mood!

I love talking about the concept of good mood foods.

These are foods that contain nutrients or compounds that positively impact the brain's neurotransmitters responsible for happiness and emotional well-being.

These include:

• Vitamins and minerals that support brain function

• Amino acids

• Foods that naturally contain serotonin

Let’s dive into some of my favorite categories of good mood foods.

B-Vitamins: Energy and Mood Boosters

B-vitamins play a vital role in producing brain neurotransmitters that regulate mood and energy levels, both of which significantly impact overall well-being.

B-Vitamin Rich Foods:

• B1: fish, nuts, seeds, beans, asparagus, squash, whole grains (especially the germ)
• B2: dairy, eggs, poultry, fish, tomato, kidney beans, artichokes, sweet potatoes
• B3: meat, poultry, fish, whole grains, avocado, mushrooms, potatoes
• B5: meat, poultry, mushrooms, avocado, sunflower seeds, dairy, lentils
• B6: meat, poultry, fish, potatoes, eggs, carrots, spinach, sweet potatoes, bananas
• Biotin (B7): Egg yolk, nuts, seeds, mushrooms, bananas, broccoli, avocados
• Folate (B9): leafy greens, sunflower seeds, beans, asparagus, beets, broccoli, whole grains
• B12: Animal foods only! Meat, seafood, poultry, dairy, eggs (plant-based eaters should consider fortified foods like nutritional yeast and B12 supplements)

Magnesium: Relax and Unwind

Magnesium helps induce relaxation and calm while supporting serotonin and dopamine production—essential for mood regulation.

Magnesium-Rich Foods: dark leafy greens, nuts, seeds, beans, dark chocolate (cacao), avocado, bananas, fish.

Bonus Tip: Try an Epsom salt bath for 15-20 minutes to boost your magnesium levels naturally!

Vitamin D: The Sunshine Vitamin

Vitamin D plays a crucial role in mood and brain health. Deficiencies are often linked to depression and other mood disorders.

Vitamin D-Rich Foods: salmon, sardines, beef liver, fortified dairy and soy products, egg yolks, mushrooms grown in UV light.

Sun Exposure: 10-15 minutes per day without sunscreen on the hands and face can help boost Vitamin D levels, though supplementation is often needed, especially in northern regions during fall and winter.

Omega-3s: Brain Support and Anti-Inflammatory Power

Omega-3 fatty acids support brain structure, reduce inflammation, and improve neurotransmitter function.

Omega-3 Rich Foods: salmon, shellfish, and other wild-caught fish.

Plant-Based Sources: algae oil, seaweed, flaxseed, chia seeds, hemp seeds, walnuts.

Serotonin-Boosting Foods: Feel Good Naturally

Serotonin, our “happiness hormone,” requires tryptophan to be produced.

Tryptophan-Rich Foods: salmon, eggs, turkey, chicken, organic tofu.

Foods Containing Serotonin: pineapple, kiwi, Chinese cabbage, bell peppers, tomatoes, spinach, hazelnuts.

Dopamine-Boosting Foods: For Focus and Motivation

Dopamine, the neurotransmitter tied to pleasure and motivation, requires the amino acid L-tyrosine for production.

L-Tyrosine-Rich Foods: salmon, eggs, almonds, avocados, beets, dark chocolate, green tea, oats, lima beans, pumpkin seeds, sesame seeds, watermelon, probiotic-rich dairy products like kefir.