10 Superfoods That Can Lift Your Mood When You're Feeling Low, According to Registered Dietitians

While foods don’t have magical powers, some are so nutrient-rich that they’ve earned the title ‘superfoods.’ There isn’t a strict definition, but superfoods are typically packed with vitamins, minerals, and antioxidants in relation to their calorie content, according to Lauren Twigge, RDN. Often referred to as ‘functional foods,’ these items do more than just nourish the body. Superfoods can also improve mood, which is especially important during the winter months when seasonal depression is more common. This connection between food and mood is rooted in the gut-brain axis, a strong relationship between the brain and gut, as Patricia Bannan, RDN, explains. Many foods that support gut health also promote brain health and overall well-being, creating a positive feedback loop.

Here’s a list of the best mood-boosting superfoods, as recommended by dietitians and supported by medical research.

Greek Yogurt

Dairy is well-known for strengthening bones, but it also benefits brain health, as noted by Twigge. “Milk is rich in several brain-boosting nutrients, such as calcium, vitamin D, zinc, B-vitamins, and protein,” she explains. “Vitamin D plays a key role in uplifting mood and alleviating feelings of depression.”

If you’re not fond of milk, consider Greek yogurt—a cultured dairy product that can be enjoyed on its own, blended into smoothies, or incorporated into savory dips. “Greek yogurt is loaded with live cultures that support a healthy gut microbiome, which is closely tied to mood regulation,” says Bannan. She cites a 2014 study showing that yogurt can help reduce stress. Other research suggests that yogurt can reduce anxiety.

Salmon

Fatty fish like salmon are renowned for their brain-boosting properties. “Salmon is an outstanding source of omega-3 fatty acids, particularly EPA and DHA, both essential for brain health and maintaining stable mood,” explains Bannan. “Omega-3s help increase serotonin production, a neurotransmitter responsible for mood stabilization.” They have even been shown to help reduce depression.

Packed with protein, salmon makes an excellent main dish. Bannan suggests grilling or baking it, but if you're pressed for time, pre-cooked salmon is also a convenient option. For a quick mood boost, try adding smoked salmon to whole-grain toast or using canned salmon to prepare burger patties.

Wild Blueberries

Blueberries are among the richest sources of antioxidants, and studies indicate that antioxidants like carotenoids might help protect against mood disorders such as depression. There are various types of berries to choose from, but for supporting brain and mental health, wild blueberries are particularly beneficial, according to Maggie Moon, RD.

“Wild blueberries are packed with flavonoids—antioxidants that improve blood flow to the brain’s emotional regulation center, potentially easing symptoms of depression,” explains Moon. She also highlights a 2017 study showing that consuming a cup and a half of wild blueberries helped lift the mood of children and young adults for the entire day.

Keep a bag of wild blueberries in your freezer for an easy way to boost your intake of these beneficial antioxidants. Moon recommends adding wild blueberries to smoothies, oatmeal, or baked goods.

Pistachios

While walnuts and almonds often steal the spotlight, pistachios have plenty of benefits of their own. They are an excellent source of plant-based protein and fiber, which help maintain stable blood sugar levels and prevent energy crashes, as noted by Bannan. “Pistachios also provide healthy fats that support hormone and brain health, along with vitamin B6, which is essential for producing serotonin and other neurotransmitters that contribute to a positive mood,” she adds. Research shows that pistachios can enhance cognitive function and elevate mood.

A handful of pistachios makes for a convenient and satisfying snack. Bannan suggests adding them to oatmeal, yogurt, salads, or roasted vegetables. You can also use them to crust fish, or incorporate pistachios into desserts and baked treats.

Peanut Butter

The creamiest and most nostalgic of sandwich spreads, peanut butter is an often-overlooked source of mood-boosting nutrients. It’s rich in the B vitamin niacin, which Moon points out is crucial for mood regulation. Niacin deficiency is linked to depression, and it also “aids in neurotransmitter production,” she explains. Peanut butter has even been associated with better memory function and an improved stress response.

While some superfoods may be expensive, peanut butter is an affordable option to make healthier choices at lunchtime. Plus, it’s incredibly versatile. Moon suggests adding a generous spoonful of peanut butter to oatmeal or yogurt. You can also pair it with apple slices, spread it on toast, or use it in sauces and salad dressings.

Eggs

Eggs are a great choice for breakfast, but when deciding between egg whites and whole eggs, many assume the former is the healthier option. While egg whites provide more protein per gram than yolks, the whole egg is actually the superior option. The yolk contains essential mood-boosting nutrients like vitamin D and lutein, says Moon. “Vitamin D is essential for producing serotonin, the feel-good neurotransmitter,” she explains. “Lutein is an antioxidant that research shows may help reduce stress and elevate mood.”

Eggs are a timeless breakfast favorite, easy to prepare any way you like—scrambled, fried, sunny side up, and more. For a meal prep-friendly option, consider making egg muffins, hard-boiled eggs, or breakfast burritos, Moon recommends. “You can also add eggs to grain bowls for a nutritious lunch,” she adds.

Pumpkin Seeds

When you carve pumpkins this fall, don’t toss out the seeds—they’re packed with nutrients that can support your mood. According to Bannan, pumpkin seeds are high in magnesium, which may help reduce anxiety, and zinc, which is important for neurotransmitter function and maintaining a positive mood. “They also offer healthy fats for hormone regulation, and prebiotics that support gut health, crucial for mood stability,” she says. While animal studies have shown that pumpkin seeds may alleviate depressive symptoms, more human trials are needed to draw definitive conclusions.

To incorporate more pumpkin seeds into your diet, Bannan suggests sprinkling them on salads or soups, or blending them into smoothies. You can also roast them yourself for a crunchy, savory snack.

Oatmeal

There’s a reason oatmeal is a staple breakfast item—oats are packed with complex carbohydrates, fiber, vitamins, and minerals to kickstart your day. “Complex carbs deliver consistent energy, fueling both the body and brain,” explains Bannan. “Oats are also rich in magnesium and B vitamins, which help reduce anxiety and stress.” Moreover, research suggests that the fiber in oats can help fight fatigue and anxiety.

A bowl of oatmeal in the morning is always a good choice, but oats are surprisingly versatile. “Adding oats to smoothies creates a creamy texture,” says Bannan. You can also use them to make homemade granola. For a quick breakfast, try overnight oats or prepare a large batch of baked oatmeal in advance.

Dates

Fruit is naturally sweet, but dates take it to the next level. Often referred to as “nature’s candy,” dates are rich in naturally occurring sugars and have a chewy texture that makes them a delightful snack. “Medjool dates are a great source of the antioxidant selenium, which, according to a meta-analysis, may help alleviate depression symptoms,” says Moon.

Dates are sweet enough on their own, so they don’t require much added flavor. However, they can still be used creatively. “You can blend them into smoothies, or mix them with warm water to create date paste, which works as a natural sweetener for dishes like chilis, grilled cheese sandwiches, or yogurt parfaits,” suggests Moon. For a fun treat, try the viral “date snickers” recipe, where dates are filled with peanut butter and topped with dark chocolate. Just don’t forget to remove the pits first.

Walnuts

Nuts in general are excellent for boosting mood, according to Twigge. Walnuts are a prime example, packed with healthy fatty acids like ALA.

“The essential fatty acids found in walnuts can help support brain health and reduce inflammation,” explains Nicole Ibarra, RD. “Walnuts also contain vitamin B6, a precursor to GABA, a neurotransmitter that helps promote calmness in the brain.” Additionally, research suggests that walnuts may offer cognitive and mental health benefits. For example, a 2019 study found that individuals who consume walnuts tend to have lower depression scores.

“A handful of walnuts is a great snack for brain health,” says Ibarra. “They also pair wonderfully with fruit, or can be sprinkled on top of salads or oatmeal,” she adds. Surprisingly, walnuts combined with mushrooms create a meaty alternative to beef in dishes like Bolognese sauce.