Foods to Boost Your Mood

This article was originally published on October 25, 2009 and expired on November 7, 2009. It is provided here for archival purposes and may contain dated information.

At the Family Issues Update that was recently held, Carol Schlitt, our U of I Extension nutrition and wellness educator, discussed how foods affect your mood.

Here are 10 foods that have been shown to boost your mood:

1. Oily fish including salmon, mackerel, tuna and sardines.
2. High-protein foods like lean meat, milk products, fish, beans, nuts and soy products.
3. Dairy products (milk, yogurt, cheese) can reduce stress, improve mood, enhance memory and promote sleep.
4. Berries promote brain health and help keep blood-sugar levels stable.
5. Spinach contains folate, which can help ward off depression.
6. Turkey is high in tryptophan, which can have a calming (and sometimes sleepy) effect.
7. Low-fat yogurt is a great source of protein and lysine, which can help you stay calm.
8. Sweet potatoes are complex carbohydrates that help stabilize your blood sugar levels, and your mood.
9. Brazil nuts contain selenium, which helps elevate your mood.
10. Cottage cheese is a rich source of vitamin B12, which can help defend against depression.

Source: Annette Campbell, Extension Educator, Communications & Marketing and Interim County Director, Franklin County, mdcampbe@illinois.edu