Mood Boosting Food

We have all had our Bridget Jones moments, sitting on the sofa singing "All by Myself" with a giant spoon and a tub of chocolate ice cream. But is ice cream really the ultimate cure for low mood, or are there healthier ways to feel better?

Everything we eat affects how we feel. Here are five powerful and delicious foods that can lift your mood, support your brain, and give your body the fuel it needs to rebuild balance from within.

With mental health issues affecting one in four adults in England each year and waiting lists for therapy reaching record lengths, self-help approaches have never been more important. The NHS now spends over £18.99 billion on mental health services in 2025, but more than 16,000 people have been waiting more than 18 months for treatment. That means what we can do at home to support our mental wellbeing really matters.​

Exercise, mindfulness, good sleep, staying connected, and eating nourishing foods all play a role in how we feel. Here are some of the best foods that naturally support a healthy mind.

Fish

Countries where people eat more fish tend to have lower rates of depression. This has been linked to omega 3 fatty acids, which are found in oily fish such as salmon, mackerel, sardines, and herring. These healthy fats support brain function, energy regulation, and cell health.

There are three key types of omega 3 fatty acids: EPA, DHA, and ALA. ALA is found in plant oils, while EPA and DHA are mainly in seafood. Because our bodies cannot make enough of these nutrients, eating more fish can help improve both mood and brain health.

Try making miso lime salmon with sesame, garlic, and ginger, served with stir-fried vegetables. It is a dish that tastes good and does good.

Nuts

Nuts are packed with powerful nutrients. Walnuts in particular are one of the best options for supporting mental health. They contain ALA, a form of omega 3, and selenium, a mineral linked to improved mood.

Low selenium levels have been associated with increased oxidative stress, which may contribute to fatigue and anxiety. Selenium also helps the body convert ALA into EPA and DHA, improving overall balance.

You can sprinkle nuts on porridge, salads, or desserts. For a simple, nourishing snack, try dates stuffed with walnuts.

Turkey

Turkey, chicken, and other protein-rich foods contain tryptophan, an essential amino acid the body uses to make serotonin, often called the happiness hormone. Low serotonin can lead to low mood and anxiety.

It helps to pair tryptophan-rich foods with carbohydrates rather than too much other protein, as carbohydrates help the body absorb tryptophan more efficiently. Pumpkin and squash seeds are great vegetarian sources too.

A traditional Sunday roast with turkey, roasted potatoes, and vegetables is therefore not only comforting but also scientifically satisfying.

Lentils

Lentils may look modest, but their nutrients are far from it. They contain zinc, folic acid, and fibre, which all play roles in mental wellbeing.

Research shows that people with depression often have lower zinc and folate levels, and that supplementing these nutrients can reduce symptoms and improve omega 3 levels in the brain.

Fibre also helps to support stable blood sugar levels and a healthy gut, which in turn benefits mood. Your gut microflora, sometimes called the second brain, helps produce serotonin. A spicy lentil dahl with turmeric and curry leaves is an easy way to add these benefits to your diet.

Chocolate

I could hardly end this article without a nod to our beloved cocoa plant. Yes, a lot of chocolate is not ideal, especially with its sugar content, but a lovely little square of that melt-in-the-mouth dark chocolate yumminess can trigger the brain to release endorphins, giving you that warm and fuzzy feeling, akin to feeling in love! There are also other stimulants within cocoa, theobromine and phenylethylamine, which are also thought to influence your levels of serotonin.

Final Thoughts

Whilst I would love to give you the food formula for good mental health, it is rarely a one size fits all. There is no single food that can cure low mood, but eating a balanced diet can make a real difference. Focus on variety, fibre, healthy fats, and whole foods.

If your mental health ever feels too heavy to manage alone, please reach out. You can find free and confidential help through NHS Talking Therapies or contact NHS 111 for urgent support.

Small daily choices build the foundation for better mental health. A handful of nuts, a piece of salmon, and a mindful meal shared with someone you care about can do far more than we often realise.