Fatty fish like salmon, mackerel, and trout are rich in omega-3 fatty acids, which play a crucial role in brain health. Omega-3s are linked to lower levels of depression and may help regulate neurotransmitters like serotonin.
Dark chocolate contains antioxidants and compounds that can increase the production of endorphins, the "feel-good" hormones. It also contains a small amount of caffeine, which can provide a mild energy boost.
Berries, such as blueberries, strawberries, and raspberries, are rich in antioxidants and vitamin C. These nutrients may help combat oxidative stress and inflammation in the body, potentially improving mood.
Nuts and seeds, particularly almonds and pumpkin seeds, are good sources of magnesium. Magnesium is involved in the production of serotonin, a neurotransmitter that contributes to feelings of well-being.
Leafy greens like spinach, kale, and Swiss chard are high in folate (vitamin B9). Folate deficiency has been linked to a higher risk of depression, and adequate intake may support the production of neurotransmitters like serotonin and dopamine.