Ever had one of those days where you just feel a little ‘off? While there’s no magic snack that can instantly turn your mood around, certain foods are packed with nutrients that may help your body produce more serotonin — the chemical that helps keep us feeling calm, happy, and balanced. Here are seven delicious options that could give your mood a gentle lift

Salmon

This tasty fish is rich in omega-3 fatty acids, which support brain health and can help maintain a steady mood. Salmon is also rich in vitamin D, which many people don’t get enough of — especially during the darker months

Eggs

Eggs are a great source of protein and contain tryptophan, an amino acid your body uses to make serotonin. Whether scrambled, boiled, or poached, they’re an easy (and versatile) way to start your day

Nuts and seeds

Almonds, walnuts, pumpkin seeds, and sunflower seeds aren’t just a satisfying snack — they also contain mood-supporting nutrients like magnesium and healthy fats. Keep a handful nearby for an afternoon pick-me-up

Dark chocolate

Good news for chocolate lovers: a small piece of dark chocolate may actually help boost your mood. It contains antioxidants and compounds that encourage your brain to release those “feel-good” chemicals

Fermented foods

Gut health and mood are more connected than you might think. Foods like yogurt, kefir, sauerkraut, and kimchi feed the good bacteria in your gut, which in turn helps support serotonin production

Leafy Greens

Spinach, kale, and other leafy greens are rich in folate, a B vitamin that plays a role in producing serotonin. Plus, they’re packed with other vitamins and minerals that make you feel good from the inside out

Bananas

Simple, sweet, and portable — bananas are a quick serotonin-friendly snack. They contain vitamin B6 and tryptophan, plus natural sugars that give you a gentle energy boost without the crash

The Bottom Line

While food alone won’t replace good sleep, exercise, or self-care, including these options in your diet can be a tasty way to support your body and your mood