Refined sugar, trans fats, fast foods and artificial sweeteners can have an awful effect on your mood, and even make you feel depressed or anxious. So, it goes without saying that it’s best to avoid them. However, there are some foods that can have the opposite effect and can actually make you feel happier and boost your overall sense of well-being.

Oily Fish

Omega 3 fatty acids can be found in fish like salmon, sardines, and mackerel, and eating these regularly could improve your overall brain function by ensuring that your neurotransmitters are functioning normally. And with improved brain function comes improved mood.

Lentils

Lentils, as well as other legumes, are fantastic because they help stabilize blood glucose levels, which helps to improve your energy and avoid mid-afternoon slumps—which in turn boosts your overall mood.

Spinach

A deficiency in B vitamins can result in depression, and it’s important to eat B3, B6, and B12 regularly (which can be found in leafy greens like spinach).

Banana

Bananas are not only a great source of fiber but they are also filled with potassium, B vitamins, and the amino acid tryptophan. According to NetDoctor, Vitamin B6 helps convert the tryptophan to the feel-good hormone serotonin.

Dark Chocolate

Perhaps the most well-known mood booster is chocolate, and that’s because it contains antioxidants and can even improve blood flow and reduce blood pressure. In moderate quantities, dark chocolate can actually be good for your health, and according to Eating Well, a study conducted by Nestlé Research Center in Switzerland found that those who ate small amounts (1.4 ounces) of dark chocolate every day for two weeks became less stressed.

Oats

Another wonderful food if you’re looking for a little boost is oats. Oats have a low glycaemic index (GI) and are therefore released slowly into the bloodstream (so there is no spike in sugar) because of this, you’re more likely to have a stable mood.

Coconut

According to Eating Well, coconut can actually help if you’re feeling stressed and the scent of it has a sort of calming effect on the body, which reduces the heart rate. The publication notes that people who took part in a study at Columbia University found that their blood pressure returned to normal much faster, after having breathed a coconut fragrance—so you don’t even need to eat this food in order for it to boost your mood, apparently.

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