Studies show that following a healthy diet can make you happier — especially if you focus on certain nutrients that improve mood and mental well-being. According to scientists, eating well not only reduces the risk of disease but also strengthens your emotional health.
While many factors affecting happiness are outside our control, such as weather or life circumstances, one thing we can control is what we eat.
Nadormagazine spoke with nutritionist Abeer Abou Rajaili from the Diet of the Town clinic to highlight the foods that can enhance mood and increase happiness.
🍫 Dark Chocolate
When you have more dopamine, serotonin, and tryptophan in your brain, your risk of depression decreases, and your mood improves. So, if you’re feeling low, a small piece of dark chocolate may help — even if its taste is a little bitter.
🐟 Salmon
Salmon is rich in omega-3 fatty acids, particularly EPA and DHA, which have been proven to reduce inflammation and lower the risk of depression. Beyond boosting mental health, salmon also helps lower blood pressure and protect against heart disease.
🌰 Seeds and Nuts
Seeds and nuts are packed with tryptophan, an amino acid converted into serotonin in the body. This not only improves mood but also supports better sleep — essential for mental health.
Great choices include pumpkin seeds, chia seeds, flaxseeds, almonds, cashews, and pecans.
👉 For example, just one handful of walnuts — a nut that even resembles the brain — contains around 318 mg of tryptophan.
Studies confirm that eating a small portion of nuts daily can reduce the risk of heart disease and certain cancers.
🍓 Berries
Eating more fruits and vegetables is linked to lower rates of depression. While the exact mechanism is unclear, diets high in antioxidants may reduce inflammation connected to mood disorders.
Berries such as blueberries, blackberries, and strawberries are rich in antioxidants and phenols that combat oxidative stress.
A 2023 study found that diets rich in anthocyanins (the pigments found in berries) were associated with improved depression symptoms in both people with and without major depressive disorder.
☕ Coffee
Caffeine in coffee blocks adenosine, a natural compound that promotes tiredness, leading to increased alertness and focus.
Coffee also stimulates the release of neurotransmitters that boost mood, such as dopamine and GABA.
Both caffeinated and decaf coffee have been shown to improve mood, though caffeinated coffee has stronger effects. More research is still needed, but enjoying your daily cup can definitely brighten your day.
🍵 Green Tea
Green tea contains L-theanine, an amino acid that promotes relaxation, alongside a mild dose of caffeine that boosts energy and focus.
This unique combination helps you stay mentally alert and clear without the jitteriness or insomnia often caused by caffeine alone.
🍠 Sweet Potatoes
Rich in fiber and complex carbohydrates, sweet potatoes help stabilize blood sugar levels — which can positively influence mood.
They can be eaten roasted or boiled as a snack, or added to stews, soups, or casseroles. Beyond their delicious flavor, sweet potatoes may bring comfort and emotional balance.
📝 Expert’s Tip
Nutritionist Abeer Abou Rajaili concludes:
“Balance is key. Incorporating some of these mood-boosting foods into your diet, in moderation, can help enhance your emotional well-being and bring more happiness into your life.”
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