Here are 5 foods that can help improve your mood.

“The link between food, mood, and anxiety is receiving increasing attention,” says Dr. Uma Naidoo, a Harvard-trained nutritional psychiatrist, professional chef, and author of “This is Your Brain on Food.”

She is a pioneer in the field of nutritional psychiatry, a growing discipline that studies how even small changes in diet can have a significant impact on mental health.

For example, reducing processed foods and increasing green vegetables, lean protein, and healthy fats in meals can improve mood in a positive way.

Your mind and gut are always "communicating" with each other.

“We now have a lot of data showing that a healthy diet can improve mood,” said Dr. Wolfgang Marx, senior researcher at the Centre for Food and Mood at Deakin University (Australia) and president of the International Association of Nutritional Psychiatrists.

"Numerous observational studies have shown that healthy diets, particularly Mediterranean-style diets, are associated with a reduced risk of depression. Conversely, diets high in ultra-processed or highly inflammatory foods are associated with an increased risk of depression."

At the heart of these findings is a growing understanding of the gut-brain axis, a term that underscores the role of a well-nourished gut in mood regulation.

“Information from the food we eat is transmitted to the brain and impacts our overall mental health,” says Dr. Naidoo. “More than 90% of serotonin receptors—a neurotransmitter that affects mood and cognition—are located in the gut. That shows just how strong the connection between food and mood is.”

Foods that should be increased in intake.

It's not hard to identify the group of foods that help improve mood: whole, colorful foods, sometimes called "superfoods."

“People with diets rich in healthy foods are associated with positive mental health,” Dr. Naidoo said. “Conversely, diets high in sugar and processed foods are often associated with poor mental health symptoms, such as depression and anxiety.”

However, don't think that every food is a "miracle cure."

“No single nutrient or compound improves mental health,” Dr. Marx said. “We encourage eating a diverse range of nutrient-rich foods. Focus on your overall diet over time, rather than just looking at one meal or one food group.”

Here are some recommended foods:

1. Salmon

"Omega-3 fatty acids have been shown in clinical trials to help improve symptoms of depression," Marx said.

Good sources of omega-3s include: salmon, mackerel, sardines, walnuts, chia seeds, and flax seeds.

2. Complex Carbohydrates

"Choose complex carbohydrates such as whole grains, legumes, and starchy vegetables," says Sheeren Behairy, a member of the Board of the Center for Nutritional Psychology.

"They provide a steady supply of energy to the brain and help boost serotonin production, leading to feelings of calm and happiness."

3. Vegetables and fruits

“Fruits and vegetables are packed with antioxidants, vitamins, and minerals that support overall health, including brain health,” Behairy says. “Choose a variety of colors to get the most nutrients.”

4. Foods rich in tryptophan

"Tryptophan is the amino acid that is a precursor to serotonin," Behairy explained.

You can find them in chicken, eggs, milk, nuts, and seeds.

Combining tryptophan-rich foods with carbohydrates also helps increase serotonin production.

5. Fermented foods (such as pickles)

"Probiotics promote a healthy gut microbiome, which can have a positive impact on mood," Behairy says.

Dr. Naidoo also mentioned a study in the journal Psychiatry Research, which showed that probiotic-rich foods such as pickles and sauerkraut are associated with reduced symptoms of social anxiety.

Pickled vegetables are a regular part of meals in many families. (Source: Vietnam+)

Maintain a long-term plan.

Good willpower helps us start eating healthier, but to achieve results, it's important to maintain it long-term.

"Small but sustainable changes will have a much better effect than occasionally eating 'clean' and then reverting to uncontrolled eating," says Dr. Naidoo.

Expert Behairy also agrees: “Sustainable, long-term dietary changes yield better results. It’s important to maintain a healthy lifestyle over time, rather than expecting immediate effects.”