Food is fuel for the body. All organs and important body functions rely on a delicate balance of vitamins, nutrients, and minerals from daily foods and beverages for optimal functioning. In fact, adding or eliminating certain foods from your daily meals can significantly impact your cognitive functioning and mood. This article lists the top six sources of foods and beverages that help boost a positive mood. Check them out.

Fatty fish
Fatty fish are rich in one of the most essential nutrients required to counter inflammation. Healthy omega-3 fatty acids in salmon and tuna, mainly EPA and DHA polyunsaturated fats, promote excellent anti-inflammatory responses. A good EPA and DHA balance helps ward off depression and lowers the risk of people experiencing anxiety. These regulatory fats even help one develop personality traits and govern impulse controls, which are automatic responses associated with emotions. Salmon is also a rich source of amino acids, vitamin D, and vitamin B12. These nutrients, combined with folate, help lower the risk of depression and boost mood. Apart from salmon, sardines are a rich source of healthy omega-3s, vitamin D, B12, proteins, and selenium. Alternatively, vegetarians can source their daily dose of omega-3s from avocados. Avocados are also rich in vitamins B6, E, and C and fibers that are necessary for synthesizing neurotransmitters to improve brain activity and promote a good mood.

Nuts and seeds
Almonds are a rich source of vitamin E, one of the most crucial nutrients for improving neurotransmitter function. It is rich in antioxidants that counter free radical damage to healthy cells and help improve memory and cognition. Almonds also contain healthy proteins, magnesium, and fiber that combine with other nutrients to boost mood and cognitive function. Chia seeds can be added to almonds to create a potent mix of nuts and seeds that boosts mood. These versatile seeds contain healthy omega-3 fatty acids to counter inflammation and boost calcium, fiber, proteins, iron, and magnesium retention to lower stress and naturally combat anxiety. Chia seeds can be consumed in their seed form, toasted, or added to many recipes to boost daily intake. In addition, one can also add walnuts and sunflower seeds to boost vitamin E, magnesium, and vitamin B6 intake, all essential nutrients that help improve mood and cognition.

Fresh fruits and vegetables
An iron deficiency can trigger changes in cognition, leading to stress, anxiety, and depression symptoms developing, thus affecting overall mood. Fresh fruits and vegetables can counter common nutritional deficiencies without introducing supplements. For example, dark leafy greens, such as spinach, kale, mustard greens, collard greens, Swiss chard, and broccoli, are all excellent foods to help boost mood. These veggies boast a high intake of natural antioxidants that combat stress and reduce inflammation, affecting brain health. Blueberries, blackberries, strawberries, plums, apricots, and apples can help lower cortisol levels, reduce stress, and control anxiety to boost mood. Antioxidants found in a small bowl of fruits and vegetables prevent excessive oxidative stress from damaging healthy brain cells, thus curbing the risk of mood changes.
Lean proteins
Chicken and turkey meats are rich sources of lean proteins that are better substitutes for red meats like beef, lamb, and pork. Turkey is especially rich in an amino acid called tryptophan, which combines with other nutrients to help produce the serotonin necessary for maintaining a good mood. Low serotonin levels can trigger mood swings, depression, and anxiety, among other known discomforts. Turkey meats also help overcome a zinc deficiency known to trigger changes in mood and behavior triggered by any underlying disorder. Alternatively, eggs can supplement lean proteins and healthy omega-3 fats. Eggs are also rich in natural vitamin D and B12, which help improve cognitive function. In addition, choline found in eggs boosts neurotransmitter activity to boost mood, and selenium helps prevent oxidative stress by boosting antioxidants in the system. Eggs also naturally help preserve brain function. A number of plant-based sources of lean proteins for vegetarians are available, such as beans, lentils, tofu, peas, quinoa, sprouted grains, oats, hemp seeds, and chia seeds.

Fermented foods
A balance of healthy gut bacteria is also necessary to support overall metabolism and cognitive function. Fermented foods can help boost healthy gut bacteria production and ensure a healthy outlook. In fact, about 95% of serotonin is produced in the gut. Yogurt, sauerkraut, and kimchi, among other popular fermented products made at home or bought from the store, are loaded with healthy probiotics. Probiotics naturally help boost serotonin levels, the primary hormone that helps regulate and boost mood. Recent studies have shown the efficacy of including more probiotic-rich foods in daily nutrition to lower the risk of mood swings and behavioral changes that cause anxiety and depression.

Polyphenol- and caffeine-containing foods
Many studies indicate that consuming chocolate in small quantities can help boost mood. Dark chocolate particularly helps lower the odds of clinical depression and mood swings, which are inherent risks. Dark chocolate contains active cocoa polyphenols that boast antioxidant properties and prove effective in keeping inflammation at bay. Drinking coffee also has some benefits when it comes to boosting your mood. Caffeine has been linked to the extended release of neurotransmitters that help regulate hormones that control mood. Moderate consumption of coffee also increases alertness and focus due to the stimulants in the beverage. Alternatively, green tea has also been shown to boost mood somewhat. Green tea contains healthy compounds like catechin (a rich antioxidant) and L-thiamine (amino acids) that regulate cortisol levels to lower stress and improve mood.

Note that two people won’t experience the same benefits when it comes to changes in daily nutrition. Advancing age, underlying health complications, personal preferences, and even ongoing treatments for chronic disease will affect the efficacy of these changes in daily nutrition.