Important B vitamins to look out for include folate, vitamins B3, B6 and B12, and eating leafy green vegetables — such as spinach or broccoli — will help keep your levels up. Beans and Peas. Certain nuts and seeds are high in tryptophan, zinc, and selenium, which may support brain function and lower your risk of depression. Can Inositol Relieve Panic and Anxiety? Researchers attributed this boost in attitude to various phenolic compounds, such as chlorogenic acid.
However, the sugary, high calorie treats that many people resort to have negative consequences of their own. Recently, research on the relationship between nutrition and mental health has been emerging. Nonetheless, certain foods have been shown to improve overall brain health and certain types of mood disorders. Fatty fish like salmon and albacore tuna are rich in two types of omega-3s — docosahexaenoic acid DHA and eicosapentaenoic acid EPA — that are linked to lower levels of depression 5, 6, 7. Given that a 3. Furthermore, it may release a cascade of feel-good compounds, such as caffeine, theobromine, and N-acylethanolamine — a substance chemically similar to cannabinoids that has been linked to improved mood 11, However, some experts debate whether chocolate contains enough of these compounds to trigger a psychological response 11, Finally, chocolate has a high hedonic rating, meaning that its pleasurable taste, texture, and smell may also promote good mood 7, 8. Fermented foods, which include kimchi, yogurt, kefir, kombucha, and sauerkraut, may improve gut health and mood.
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Photo: Abigail Hopkins. More From Healthy mind. Flashpop Getty Images. Deficiency in these minerals, which are important for brain function, is associated with higher rates of depression — although more research is needed Experts say it’s because of their omega-3 fatty acids, a key mood-boosting nutrient and one our bodies don’t produce. Munch on nuts containing omega-3 fatty acids, such as walnuts and almonds, for the greatest long-term benefits.