Posts
Breakfasts
1. Fortified whole-grain cereal with low-fat milk
and blueberries
Fights
depression
The cereal’s fortified with vitamin B, which
studies have linked to good mental health [1]. Plus recent research suggests people who
slurp down vitamin D in a serving of milk don’t just build strong bones —
they’re also less likely to
get depressed. And those berries may be
blue, but they keep us from feeling that way [2]. So get crunching tomorrow morning. Even a
soggy bowl says smile!
2. Banana-almond-flax smoothie
Fights
depression and stress
Slurp some happiness on the go with a smoothie
that does wonders for the mood and the taste buds. The potassium in
bananas is a super stress-buster; plus nuts and flaxseed are great sources
of omega-3s, which may help fight depression [3].
3. Buckwheat pancakes with sliced banana
Beats
stress
Whether they’re for breakfast or dinner, pancakes can almost always
brighten up a bad day. And there’s science behind it, too: Buckwheat
pancakes pack flavonoids that may help reduce stress
(at least in mice).
Top the stack with some sliced banana, filled with potassium, another stress-buster!
4. Full-fat Greek yogurt with honey and granola
Fights
depression, boosts pleasure
This positivity parfait packs a
bunch of happy ingredients: protein from a creamy cupful of Greek yogurt increases
levels of pleasure-boosting
neurotransmitters, and the yogurt’s probiotics may be a tasty way
to fight depression [4]. Honey really is a spoonful of sweetness,
with compounds that may fight depression by reducing
inflammation in the brain. (Throw on some berries for extra
healthy points!)
Salads
5. Salmon salad with vinaigrette
Fights
depression
When a bad mood hits, try a forkful of fish to feel
better. Keep things cheery and green with this salmon salad,
chock-full of omega-3-filled ingredients (like salmon and olive oil) that can
help prevent symptoms of depression [5]
[6]. Swap plain ol’ lettuce for spinach leaves for a bunch
of mood-boosting B
vitamins.
6. Warm quinoa,
spinach, and shitake salad
Fights depression and anxiety
Quinoa’s not
only an awesome vegan protein source — it’s also a complex
carbohydrate that can help prevent depression and anxiety by
increasing levels of
serotonin in the brain. And beyond the B vitamins in
spinach, mushrooms are a source of selenium, a compound that may
help fight depression [7]. This superfood-packed
salad‘s got all the goods!
7. Beet, citrus, and avocado salad
Boosts
energy
This colorful
concoction brightens up the mood and the dining table. A bowlful of beets helps increase
happiness with tons of folate; the vitamin C in citrus fruit
recharges the body; and the flavonoids in a squirt of lemon juice
benefit the brain.
Tell a bad day to beet it!
8. Wild seaweed salad
Fights
depression and anxiety
Vegetarians and carnivores alike can enjoy
the positive feelings that come from a bowl of this snazzy salad.
Seaweed’s a source of
iodine, which can help fight depression; brown rice is a complex
carb that helps stabilize mood
with serotonin; and the omega-3s in EVOO, flavonoids in
lemon, and anthocyanins in honey may all boost mood [8].
Main Dishes
9. Poached eggs and asparagus
Fights
depression and anxiety
Eggs are a (perhaps surprisingly) good source of
vitamin D, which may be important for fighting
depression; they also provide mood-boosting
vitamin B. And asparagus is filled with
tryptophan, which increases levels of serotonin in the brain and
helps prevent depression and anxiety [9].
10. Brown rice and black beans
Fights depression
and anxiety
Beans aren’t just good for the
heart — they’re good for the mind, too, since the selenium in them can help reduce
inflammation in the brain [10]. Plus brown
rice can boost mood by regulating
serotonin levels. Try this great
recipe for happiness.
11. Almond-crusted barramundi fish
Fights
depression
The name of this meal
is fun to say, but that’s not all that’s great about it. Barramundi fish
and almonds
are excellent sources of omega-3s,
which can help reduce depression and anxiety. Serve it with a side of spinach
for a dose of B vitamins
that also help create a positive mood. (Can’t find barramundi fish in the local
grocery store? Try sea bass
instead, although it doesn’t have quite as many omega-3s.)
12. Seared lamb chops with anchovies
Fights
depression and beats stress
Go
classier — and happier — than chicken wings and use grass-fed meat in this dinner
recipe. Lamb is packed with conjugated
linoleic acid (CLA), a compound that reduces stress
hormones, and anchovies provide depression-fighting omega-3s.
13. Turkey burger with sweet potato fries
Fights
depression and anxiety
Step up the traditional burger ’n
fries with a meal that’s easier on the belly and the brain. The tryptophan in
turkey increases levels of serotonin, a neurotransmitter that
regulates mood. Plus sweet potatoes
are filled with mood-boosting B vitamins. Fry them in olive oil for some extra
omega-3 happiness power!
Pasta
14. Spaghetti with steamed mussels
Fights
depression and anxiety
Mussels — and most types of
shellfish — are loaded with B vitamins, important for a good mood [11] Try this recipe,
which features whole-wheat pasta and EVOO. Certain food
combinations have a lot to do with mood: A meal that includes carbs,
protein, and fat (like this one) can stop a case of the Debby Downers in its
tracks.
15. Whole-wheat pasta with cauliflower and collards
Fights
depression
This vegetarian pasta
dish has complex carbs, which help regulate mood, plus a
serving of healthy veggies. Pack an extra punch with purple
cauliflower — it not only looks cool, it also prevents depression
with a hefty dose of B vitamins.
16. Walnut-miso noodles
Fights
depression, anxiety, and stress
Everything
about this dish
screams healthy, happy, and delicious. Whole-wheat
pasta is a complex carb that increases
serotonin levels, and walnuts pack omega-3s
that fight depression
and anxiety. And chop up some chard for a tasty topping that’s a great source of
magnesium, which can improve snooze time and reduce stress
levels, especially for ladies [12] [13].
Soups and Stews
17. Chicken soup with vegetables
Boosts
alertness
Try a bowlful of the good stuff
for the soul and for a smile. Chicken packs the
protein that helps us stay alert and ready to tackle the day. And orange
you glad vegetables like carrots and squash also improve mood.
Loud slurping required.
18. Lentil and vegetable stew with kale
Fights
depression
Curl up with a cup of lentil stew
on a rainy day to keep things sunny inside. Kale
and the little legumes are great sources of
folate, important for a good mood [14].
Side Dishes
19. Braised collards with tomatoes
Fights
depression
This picture-perfect side dish
features B vitamins and
lycopene, which may fight depression by reducing inflammation in the brain [15]. Substitute cherry tomatoes for
the whole tomatoes in this recipe,
since it’s easier to eat more of the lycopene-packed skin that way.
20. Fresh corn and blue potato hash
Fights
depression
Don’t worry, these potatoes
aren’t moldy, but they are delicious ways to get happy. Blue potatoes (and
their skins) are loaded with anthocyanins and iodine, nutrients that reduce
inflammation in the brain and help regulate mood. This creative
recipe adds an extra bonus with the mood-boosting B vitamins in
spinach.
Snacks and Desserts
21. Trail mix with nuts and dark chocolate
Boosts
alertness and beats stress
This crunchy combo
is filled with monounsaturated
fats that help prevent blood sugar crashes, a major cause of
grouchiness. Plus they can increase levels of serotonin, a neurotransmitter
that regulates mood (and digestion) [16]. And a
smidge of dark chocolate
can prevent sluggishness with high levels of theobromine,
a stimulant similar to caffeine. Plus even a few bites of the sweet stuff can reduce levels
of sneaky stress hormones.
22. Granola bars with chocolate
Fights
depression and anxiety
These homemade treats
may look like cookies, but they’re actually nutritious ways to perk up. They’re
filled with ingredients that fight depression and anxiety, like the omega-3s in
flaxseed and anthocyanins in honey [17]. Even
better, dark chocolate’s a stress-buster
and oats are a source of soluble fiber that helps prevent mood
swings.
23. Chocolate chia seed pudding
Fights
depression and anxiety
Ch-ch-ch-chia! And chocolate! A
more nutritious alternative to the standard pudding cup, this recipe’s
a double whammy for a good mood. Chia seeds
are a source of those depression-and-anxiety-reducing Omega-3s, and dark cocoa
powder helps keep bad moods in check.
Beverages
24. Coffee with cinnamon
Boosts
energy
There’s no Red Bull required to make it through a long afternoon.
Coffee’s a natural
stimulant, brightening a dismal day by boosting energy and
metabolism.. A cup o’ Joe may also create feel-good feelings (in humans and in
rats) by increasing levels of the neurotransmitters dopamine and serotonin [18]. And a sprinkle of
cinnamon’s all it takes to put some more pep in that step.
25. Green tea and honey
Relieves
anger and anxiety
Sip a cup of the green stuff
at breakfast, before bedtime, or during a relaxing afternoon break. Green tea’s
a great source of theanine, which helps reduce anger
and improve concentration. Add a spoonful of honey to reap the benefits of
anxiety-reducing anthocyanins [19].
Sources: Greatist.com, and others
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