When we are upset or sad, or in the need for a mental boost, we usually have a list of “feel-good” foods that we turn to. For women, this is usually chocolates or ice-cream, also known as “comfort food” or “breakup food”; for men, it is more commonly a drink with friends, or something deep-fried. In all scenarios, when we are feeling down, we reach for fattening and unhealthy foods that can be harmful to our bodies in the long run. 

However, there are some special foods that can actually boost your mood, without harming your body or your digestive system. These are a natural food that is much, much better than a box of doughnuts or a packet of chips but has special nutrients in them that can give your brain the “feel-good” feeling you are looking for in a bar of chocolate. 

  • Nuts

All kinds of nuts aren’t just delicious, they are also packed with multiple minerals and vitamins, fibre, healthy fats, and proteins – all of which are good for you. A handful or 1 ounce of mixed nuts is all you need once a day to get your mood going, especially in the morning if you are feeling drowsy, irritable and tired. Mixed nuts or trail mixes are great snacks to keep in your bag for whenever you are feeling down or in need of a snack fix, but too much can build up on calories. 

Nuts are rich in healthy fat, so more than a few handfuls every day can actually add unwanted calories to your body. However, just the right amount of mixed nuts in your morning cereal or as a snack can be the perfect pick-me-up snack for men and women of all ages. 

  • Omega-3 Rich Foods 

Any kind of food that is rich in Omega-3 fatty acids are great comfort food that can help you feel better. You can find this nutrient in wild Alaskan Salman, Mackerels, Sardines and other similar oily fish, anchovies, walnuts, purslane, canola oil, and Omega-3 enriched eggs and cereals. 

The deficiency of Omega-3 fatty acids is actually directly responsible for depresses and a low mood. A large proportion of our brain is made of these fatty acids which we need to replenish regularly, with fish, nuts and other nutritious food. It is especially salmon, sardines and mackerels that keeps our brain cells in a flexible state so that our neurotransmitters can work more effectively, and improves our mood in the process. 

  • Bananas  

Bananas are all you need for instant energy (but in a good way) as well as a mood-elevator. The mood-boosting carbohydrates in bananas aids to properly absorb tryptophan in our brain, and the Vitamin B6 in bananas aids in the conversion of this tryptophan into a mood-elevating hormone, known as serotonin. 

As bananas help in the production of serotonin in our brain, this food is often prescribed or advised to patients suffering from anxiety disorders, insomnia, and depression. However, bananas are quite high in natural sugar; too many bananas in a day can lead to a lot of calories that can add to your weight.  

  • Turkey and Chicken Meat 

Both chicken and turkey breasts are both responsible for increased production of tryptophan and amino acid, two chemicals our body uses to make serotonin – the hormone that causes happiness and relaxation in our brain. These kind of lean meat aren’t at all unhealthy for us, rather contain all the necessary proteins, vitamins and minerals our body needs to function properly. 

Chicken and turkey meat – especially the breasts – also produce the melatonin hormone, which is responsible for regulating sleep. Lean meats for dinner, a few hours before sleeping, can actually guarantee a good night’s sleep. 

Besides, these lean poultry meats also contain tyrosine, another amino acid that can reduce feelings of depression and sadness is a person. Regular meat intake can help avoid feeling blue even when you are surrounded by problems in your life; you can add poultry to your meals more than five to six times in a week, or more if taken in limited amounts. 

  • Oats  

Oats have a low Glycemic Index (GI), which means it slowly releases energy into your bloodstream, giving you a content feeling over time. Oats also keep our mood and our blood sugar level stable, as opposed to sugar and processed grains which suddenly gives us a rush, but leaves us feeling unfulfilled and craving for more. 

Besides, oats contain selenium, which is a mood-boosting mineral that can help you feel content and happy about yourself. Oats are a great breakfast for men and women of any age, especially if you mix some yogurt, honey, berries or nuts with it. 

  • Selenium-Rich Foods  

Not just oats, there are a number of other foods that are high in selenium – the mood-boosting mineral. Some other selenium-rich foods include: 

  • Oysters, 
  • Brazil nuts, 
  • Clams, 
  • Pork tenderloins and lean pork chops, 
  • Whole-wheat pasta, 
  • Crab and lean lamb meat, 
  • Plain whole-wheat bagels, 
  • Eggs, tofu, and soy, 
  • Dark and light chicken meat, 
  • Sunflower seeds, 
  • Low-fat Cottage Cheese and low-ft yogurt, 
  • Pinto beans, 
  • Brown rice and flour tortillas, 
  • Freshwater and Salt-water fish, and
  • Albacore Tuna meat, etc. 

Low selenium intake can be directly linked to a bad mood and low energy; this mineral plays an important role in our brain’s function to keep us happy and feeling content. 

  • Chocolates 

Many of us already know this, but chocolates do help us to feel better in a trying situation. Although it is mostly women who turn to massive bars of chocolate when they feel low, a little amount of chocolate is actually good for both men and women to reduce stress. 

However, not all chocolates are good for our health. Most chocolates are extremely fattening and high in calories, but dark chocolate (70% or more cocoa) is also rich in antioxidants and good for our heart. The right amount of chocolate we should eat is actually around 1.4 ounces per day; any more than that would mean additional weight gain. 

  • Green Tea 

Green tea might have a bitter taste that not everyone likes, but a single sip can actually be soothing. Drinking green tea regularly and in a limited amount can actually be very good for our health, especially when we are feeling anxious, sad or stressed. Up to two to three cups of green tea, every day is prescribed for the elderly to reduce their depression and melancholy feelings, but this tea is nutritious and beneficial for men and women of all ages. 

When we are feeling particularly low, we wouldn’t always have to make a bad decision when it comes to food. There are plenty of healthy and nutritious food out there that can help us fight sadness and anxiety, and give us contentment, even help us fight stress.