healthy foods that boost mood

Healthy Foods That Can Boost Your Mood Immediately Plus Tips To Help You Stay Happy And Laugh More

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So you want to know more about healthy foods that boost mood?

It’s easy to get into a rut and eat the same foods day in and day out. But what if I told you that there are simple, healthy changes you can make to your diet that will help improve your mood and energy levels? 

It may seem like an impossible feat, but it is possible with some minor adjustments to what you’re eating. Here are six of my favourite healthy foods that boost mood!

Healthy Foods that Boost Mood

healthy foods that boost mood

Green leafy vegetables 

Dark, leafy greens are packed with vitamins and minerals to help boost your mood. They’re also high in fibre which will keep you feeling full longer! 

Try adding spinach or kale to a smoothie for an easy way to up the nutrient content of any meal.


Avocados are packed with good fats that help to boost your mood. They’re also high in fibre which will keep you full longer! 

Try making quick guacamole for an easy snack or salad topping. Avocado toast is another great option!


Oats are filled with B vitamins which can improve energy levels and make you feel more awake throughout the day. 

Add them to smoothies, oatmeal or overnight oats; they make for perfect breakfast food but can be enjoyed at any time of day if needed as well.

Dark chocolate 

Dark chocolate has antioxidants like flavonoids which reduce stress within blood vessels (meaning less inflammation) and decrease symptoms of depression by increasing serotonin production (which helps regulate mood). 

It also contains caffeine, which can improve your mood and energy levels. Try adding a few squares of dark chocolate to plain Greek yoghurt for an easy dessert that is healthy too!


Eggs contain B vitamins like vitamin b12 (which help produce red blood cells) that can boost brain health by preventing memory loss. They’re also high in protein, so they’ll keep you feeling satisfied longer throughout the day!

Try adding hard-boiled eggs into a salad with avocado and spinach for an easy, healthy lunch.


 Berries are high in fibre which will keep you feeling fuller longer. They have vitamins that can improve your mood! Try adding them into a smoothie, yoghurt or overnight oats for easy ways to up the nutrient content of any meal.

17 Tips to Boost Your Mood and Energy

Catch some sunlight 

Exposing yourself to bright light in the morning can improve mood and energy levels throughout the day. Set up a post by your window to take advantage of those early morning rays!

Avoid refined sugars 

Eating too many refined sugars can cause your mood to drop because it causes blood sugar dips throughout the day. Instead, try eating foods that are high in proteins and healthy fats to prevent mood drops!

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Drink water 

Staying hydrated can improve your mood, energy levels and overall health. Keep a reusable water bottle on you throughout the day to remind yourself to drink up!

Snack healthy 

Eating small meals and snacks can help improve your mood by preventing blood sugar dips throughout the day. Try adding in healthy snacks like almonds or hummus to give yourself a little energy boost when you need it!

Eat fruits and smoothies.

Eating a healthy, whole foods diet filled with fruits and vegetables can improve mood because they’re high in nutrients that boost your overall well-being. Add in some smoothies or juices for an easy way to get your daily servings.

Eat at least one serving of vegetables per day. 

Dark leafy greens should be priority number one here since they contain so many nutrients needed to boost your mood but don’t neglect other veggies like broccoli! I recommend eating at least three servings daily if possible.

Get enough sleep 

Studies show that getting an average of seven hours of sleep each night is crucial for regulating hormones (like insulin) and keeping energy levels stable throughout the day. 

For instance, try going to bed 15 minutes early each night and wake up at the same time every morning, even on weekends!

Exercise regularly 

Regular exercise can help regulate hormones in your body (which helps boost energy levels), improve heart health and alleviate stress. 

Aim for 30-45 minutes of moderate-intensity daily if possible; go for a walk or jog around your neighbourhood when you need a more leisurely option too!

Take a bath

Studies show that spending time in the bath is linked to increased mood and decreased stress levels. Throw in some bubble baths, salts or essential oils for an extra soothing experience!

Relax and unwind

ake time for yourself each day to relax and unwind. For example, you can try meditating, reading a book or watching your favourite TV series when you get home from work instead of scrolling through social media!

Make sure you’re eating enough. 

Many people don’t eat the recommended amount of calories needed daily, leading to fatigue and difficulty concentrating. If you’re struggling to meet your calorie needs, try adding an extra snack or meal to keep yourself full and focused.

Get enough fibre 

Eating foods high in fibre can help regulate blood sugars, improving mood and energy levels throughout the day! Snack on some chia pudding before a long study session for an easy way to increase your intake.

Exercise your mind 

Exercising the mind can improve memory and concentration levels which will help you be more productive throughout the day. That is to say, try playing some board games or doing a puzzle when you get home from work for an easy way to boost your brainpower!

Choose a day for self-care 

Take a day each week to relax and do something you enjoy. Go for a massage or get your nails done – it doesn’t have to be expensive or extravagant. All that matters is that you do something for yourself!

Interact with others

Spending time with friends and family is a great way to boost mood and energy levels. For example, try going for walks or organizing a potluck dinner when you feel like you need a mood boost!

Watch what you drink. 

I am not saying that all drinks are wrong, but some should be avoided, such as soda which contains caffeine and sugar that will spike blood sugar then drop it just as fast, leaving you feeling sluggish afterwards. 

For instance, Alcohol may seem like it’s relaxing when drunk but keep in mind that alcohol also dehydrates, so much more water is needed to recover from the effects of drinking, which causes a loss in energy.

Give up soda and alcohol for a week or two if you’re looking to feel better. It’s incredible how much better people feel after doing so!

Start taking supplements 

Many brands make mood-boosting vitamin supplements that can help reduce stress levels and improve your overall mood because they contain antioxidants like flavonoids that have been shown to decrease symptoms of depression by increasing serotonin production (which helps regulate mood) within blood vessels. 

Talk with your doctor about adding these into your routine if you think you need them!


In conclusion, foods can boost your mood, but so can several other factors in your life!  

Most importantly, start by cleaning up your diet by adding some of the food groups suggested in this article, and then start adding some of the tips comfortably and sustainably to you and your lifestyle. 

If improving your diet, starting a new activity or finding time for yourself is too overwhelming, try one thing at a time and slowly build from there!

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