SparkPeople Slideshows

12 Foods that Affect Your Mood

  • Stuffed Bell Peppers

    Bell peppers are chock full of vitamin C, which has been linked to curbing depression symptoms. This stuffed pepper recipe contains 170% of your daily value for vitamin C!

  • World's Best (and Easiest) Salmon

    Salmon is naturally high in vitamin B6, vitamin B12 and omega-3s, all of which play a part in mood stabilization. This easy salmon recipe has 40% of your daily value for vitamins B6 and B12!

  • Low-Fat Blueberry Bran Muffins

    Like salmon, bran boasts a high amount of mood-boosting vitamin B6. Bran is also a complex carbohydrate, helping to stabilize the blood sugar and mood while keeping you full. This filling muffin recipe has 6 grams of fiber and delivers 70% of your daily value for vitamin B6!

  • Sausage and Cheese Omelet

    Don't fear the yolk! Egg yolks are an excellent source of vitamin D, which plays a role in the brain's pleasure center. Studies have found that low vitamin D levels may contribute to depression, although more evidence is needed for a definite conclusion. This omelet recipe has 15% of your daily value for vitamin D!

  • Mood-Booster: Leafy Greens

    Green, leafy vegetables are high in folate, which studies have linked to depression relief. Leafy greens are also high in magnesium, a nutrient that has been associated with the levels of mood-stabilizing serotonin. Apart from greens, you can get your folate fix from yeast extract spread (Marmite), liver, dried herbs, sunflower seeds and dry roasted soybeans.

    Try it: This super-charged green smoothie has 53% of your daily value for folate!

  • Mood-Booster: Brazil Nuts

    Brazil nuts are high in selenium, a nutrient that is essential for proper brain function. Low selenium levels have been associated with poor mood, and some studies suggest that selenium has been helpful in relieving episodes of postpartum depression. Don't like brazil nuts? Sunflower seeds, tuna, shellfish, beef, poultry, eggs and mushrooms are also good sources of selenium.

    Try it: These nutty energy bars contain 76% of your daily value for selenium!

  • Mood-Wrecker: Caffeine

    Although there is no clear link between caffeine and depression, people who are sensitive to caffeine may experience effects that could exacerbate depression symptoms. For example, for those who are highly dependent on caffeine, stopping intake altogether may cause irritability and fatigue. Excessive caffeine consumption can also cause sleeping troubles, which could worsen depression symptoms. If caffeine causes you mood problems, switch to decaf coffee or tea, and stop consuming caffeine about four hours before bedtime.

  • Mood-Wrecker: Fried and Processed Foods

    Studies show that eating foods high in trans-fats (including fried foods and processed foods), increases the risk of depression. On the flip side, consumption of healthy fats (think olive oil, nuts, fatty fish and avocado) actually lowers the risk of depression. Step away from the chip bag and reach for a handful of nuts for a mood-booster.

  • Mood-Wrecker: Refined Sugars

    Eating sugary foods like candy and packaged snack foods might give you a temporary energy "high", but it won't last you very long before your blood sugar dips down, causing irritability and fatigue. If you have to have something sweet, reach for a piece of fruit, which will deliver the important vitamins, minerals and fiber that will boost you mood instead of bringing it down.

  • Mood-Wrecker: Artificial Sweeteners

    Some studies have shown that artificial sweeteners (especially aspartame) may exacerbate depression symptoms since they block serotonin production. Stay away from the fake sugars and use natural sweeteners like honey or agave nectar.

  • Mood-Wrecker: Alcohol

    Having a drink every once in a while is a normal way to socialize and let loose. However, be sure to keep your usage in check, as alcohol abuse may trigger depression and/or exacerbate the symptoms of existing depression or anxiety disorders. If you struggle with depression or find yourself relying on alcohol too much to have a good time, try to surround yourself with others who don't partake.

  • Mood-Wrecker: Salty Foods

    Sodium isn't just bad for your blood pressure—it might also wreck your mood. Although it has not been proven that too much sodium causes depression, some evidence shows that sodium levels and depression could be closely linked. There is also some evidence that salt activates the same neural pathways in the brain as drugs and other addictive substances. Put down the shaker and flavor your food with fresh herbs and (salt-free) spices, instead.
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12 Foods that Affect Your Mood

Written by Melinda Hershey, Health Educator

Feeling blue? Your diet could be to blame! Here are six foods to eat and six foods to avoid to keep your mood stable and your spirits high.

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Stuffed Bell Peppers

Bell peppers are chock full of vitamin C, which has been linked to curbing depression symptoms. This stuffed pepper recipe contains 170% of your daily value for vitamin C!