Eat Happy: Foods to Beat Depression and Boost Your Mood

Eat Happy: Foods to Beat Depression and Boost Your Mood

The more volatile the environment, the more vulnerable people are to emotional ups and downs. Nutritional consumption is the most ignored part of mental wellness. Yes, food has a far-reaching influence on our health and mood.  When we are depressed, it is simple to overeat and use food to conceal our inner pain.

When we are depressed, it is simple to overeat and use food to conceal our inner pain. And sweets and fast food are frequently used as a bulwark against depression.

Numerous studies have found that persons who consume natural foods are much less likely to suffer from depression than those who eat sugary or processed foods. Natural foods provide nutrients that can protect the brain against the symptoms of depression.

It has been scientifically shown that food contains some natural "happy compounds," and that by consuming "happy elements," we may boost our mood and prevent depression.

In this edition, we focus on foods that are easy to make people happy. When you're in a deep emotional slump, eating the appropriate meals can help lessen sadness and improve your life.
Good food heals the soul
Only love and food, can not live up to


Dark Chocolate

According to studies, the smooth taste of chocolate is not the main reason for your happiness.

Chocolate contains phenylethylamine, flavonoids, and magnesium, which can improve mood and attention and make individuals feel more energetic. As a result, several specialists recommend dark chocolate as a natural antidepressant.

 But it's crucial to remember that it's ideal to buy dark chocolate with less added sugar and at least 70% cocoa if you're trying to improve your mood rather than pack on excess weight. 



Greek Yogurt

Greek Yogurt: Benefits and How to Shop

Greek yogurt differs from conventional yogurt in that the lactose-containing whey is removed during manufacturing. The flavor is similar to both yogurt and cheese.

Greek yogurt is much higher in protein, calcium, probiotics, and vitamin B12 than regular yogurt while being lower in fat, carbs, and sugar. It also has a deeper flavor than regular yogurt.

The brain is prompted to release feel-good neurotransmitters by calcium. Additionally, the satiety brought on by high fiber and the serotonin and dopamine released in the intestines by probiotics all work to elevate mood.

Therefore, the next time you're in a terrible mood, you might as well choose Greek yogurt with rich fruits to UP your body and mood rather than consuming cakes and pastries.




According to research, asparagus is a good source of tryptophan and folic acid, the precursors to serotonin, the brain's primary mood-regulating neurotransmitter.

In addition, asparagus includes asparagus saponins, which help the body make more serotonin, a neurotransmitter that influences nearly every aspect of brain function, from mood and energy levels to memory and attitude on life.

Serotonin levels are raised by antidepressants like fluoxetine hydrochloride, which is an example.




Research has shown that Omega-3 fatty acids, amino acids, B vitamins, vitamin D, and minerals like zinc, magnesium, and iron all support mental health. The brain depends on nutrition to function properly.

Amino acids are one of them, and the brain needs them to make hormones and neurotransmitters. Additionally, avocados are a great source of tryptophan, a biological precursor to serotonin, a mood-enhancing substance.

If you want to make an avocado milkshake, you'll need a fresh juice blender, if you add some other fruits such as banana or pearl and milk, the shake will have more flavor.




Coconut contains powerful antioxidant qualities that can help prevent cardiovascular illnesses in addition to being delicious.

Most significantly, coconut contains polyphenols and medium-chain triglycerides that support brain function, lift mood, and combat depression.

Additionally, the lauric acid in coconut oil will mix with glycerin once it enters the body to form glyceryl laurate, an antiviral compound that boosts immunity and fights viral infection.

Therefore, you can include coconut in your regular diet to improve your health and happiness, whether you consume coconut milk, shredded coconut, or natural coconut chips.



Pumpkin Seeds

Potassium and magnesium ions, which function as natural neuroleptics and can also assist control blood pressure and heart rhythm, are abundant in pumpkin seeds. The zinc ions in it will help to stabilize mood because zinc is an essential mineral for neurodevelopment.

Additionally, the finest food source of tryptophan is pumpkin seeds. helps the brain produce serotonin and is a powerful food for reducing stress and fighting depression.

So the following time you eat pumpkin, save the seeds, wash, dry, and fried them till cooked for a nutritious snack. Additionally, you can include pumpkin seeds in pastries to boost your mood whenever you need it.




Mussels, also known as sea rainbows or mussels, have a balanced nutritional profile and are a good source of different amino acids, unsaturated fatty acids, and other inorganic components required for life. Active ingredients like taurine, EPA, and DHA among them play significant roles in disease resistance, detoxification, and immunological boosting.

Mussels are also high in vitamin B12, a substance that the body may easily become deficient in and which can aid maintain mental acuity and reduce mood swings.

Mussels are a source of trace minerals like zinc, iodine, and selenium that support the thyroid gland's healthy function because they are a high-protein, low-fat shellfish. The thyroid gland controls mood.




Known as a powerful superfood, cruciferous vegetables include mustard greens, radishes, broccoli, cauliflower, cabbage, and kale.

Sulforaphane, which is abundant in cruciferous plants, has anti-inflammatory and antidepressant properties in addition to protecting our neurological system and reducing body inflammation.

Cruciferous vegetables can be sliced ahead of time to allow the enzyme to become active before cooking because rapid heating will cause it to lose its activity and sulforaphane cannot be separated from it.



Cherry Tomatoes

Tomatoes are a good source of vitamin C, lycopene, rutin, lycopene, and fruit acids, all of which help lower blood cholesterol and stave off coronary heart disease, prostate cancer, and atherosclerosis. 

Lycopene, an essential antioxidant that safeguards the brain and battles inflammation that leads to depression, is also abundant in tomato peel. Therefore, compared to a huge tomato that is peeled and eaten, a cherry tomato that is consumed intact has a stronger antidepressant impact.

You can simmer tomatoes or prepare them with healthy fats to increase the body's ability to absorb lycopene, making for a more efficient use of nutrients.



Grass-Fed Beef

Contrarily, livestock kept on pasture had higher amounts of the beneficial fat called conjugated linoleic acid, also known as "happy fat," which helps battle stress hormones and prevent fat storage.

grass fed beef,

Grass-fed beef has less overall fat and is higher in heart-healthy omega-3 fatty acids than meat raised on grains.

Grassfed Beef,

Additionally, iron, a mineral that is essential for regulating your mood, is abundant in grass-fed beef, because the highest iron concentrations are found in the brain regions related to emotion and memory.



Green Tea

L-theanine, a non-protein amino acid, is found in green tea. In addition to giving the tea a sophisticated flavor, it can pass the blood-brain barrier and directly influence brain activity, which has a favorable effect on mood.

green tea,

 Green tea, scented tea, black tea, and oolong tea all contain theanine in varying amounts. The amount of theanine is correlated with the type of tea leaves, according to studies. Green tea that has not been fermented ranks higher than fermented black and oolong tea.

You might require a set of Zisha teapot, infuser or tea cups to prepare an excellent cup of tea.

If you would love to have more instructions about how to make a cup of good tea, please see this Blog Would you like a cup of tea chapter 1.




According to studies, depression is more prevalent in nations with low seafood intake, such as the United States and Germany, than in nations with high seafood consumption, such as Japan, South Korea, and Iceland.

Omega-3 fatty acids, which are good for you, are abundant in deep-sea fish, which supports brain development. The health of the brain is directly correlated with Omega-3 fatty acids, particularly DHA.

DHA, also referred to as brain gold, can enhance brain neuronal transmission, boost the expression of brain-derived neurotrophic factors, and help the growth of the brain.

Increased consumption of omega-3-rich meals, such as salmon, can both slow down brain aging and ease the maintenance of mental and emotional stability.

The simplest method of cooking salmon is to fry it, so if you're searching for a useful frying, the an air fryer is ideal.

For some easy air fryer recipes, please see Healthy air fryer recipes blog




Bananas are full of nutrients and have long been referred to as "happy fruits." It also has anti-depressant, relaxing, and sleeping properties because to the vitamin B6, niacin, and magnesium in it.

Tryptophan, which is abundant in bananas and speeds up the manufacture of serotonin in the brain, has been shown to significantly boost mood. It has no negative side effects and is just as effective as antidepressants.

As a result, eating bananas properly can increase vitamin intake, alleviate depression, lift spirits, and make individuals feel happier.





As a typical green vegetable on the menu, spinach is incredibly high in magnesium. Magnesium is a trace element that promotes relaxation in the body and mind.

In addition to being a good source of the antihypertensive compound vitamin C, spinach is also a good source of the nutrients iron and folic acid. Social anxiety and dementia with early onset are two mental illnesses that can be brought on by a folic acid deficiency.

At the same time, spinach's abundance in A, C, and B vitamins can help you combat anxiety, stress, and sadness. It is a wise choice for removing problems and preventing depression.




There is no doubting that coffee gives you more energy. Additionally, a Harvard Medical School study found that daily coffee drinkers are 32% less likely to experience sadness than non-drinkers.

The antioxidant and anti-inflammatory properties of coffee may be the cause. According to study, persons who are depressed have lower levels of antioxidants and greater levels of oxidative stress markers in their blood. Coffee is a rich food source of antioxidants. 

The health of the intestines is benefited by coffee as well. Prebiotics in coffee give the gut bacteria nutrition they need to produce more fatty acids and neurotransmitters, both of which are good for mental health.

If you need something to get you going in the morning, consider investing in a classic espresso coffee maker.



Citrus Fruits

It tastes and smells fresh and invigorating, which can successfully increase hunger and uplift the spirit. It is rich in water, sweet and sour citrus, with a hint of bitterness and a distinctive fragrance.

Citrus fruits, including oranges, grapefruits, and lemons, are also high in vitamin C, which not only strengthens the body's defenses but also serves as a crucial building block for the production of feel-good chemicals like dopamine and adrenaline.




Sugar-rich pumpkin is a powerful serotonin stimulator. Its B vitamins and iron aid in the transformation of blood sugar into vital brain power.

Top 20 pumpkin recipes | BBC Good Food

Additionally, the body may turn pumpkin's abundant -carotene into vitamin A, which slows the loss of retinal function. And beta-carotene can make you seem radiant and boost the health of your skin. 




Natural honey mostly contains glucose and fructose, but it also contains kaempferol and quercetin, two compounds that can alleviate depression and lower brain inflammation.

Honey contains rosmarinic acid, which has an anti-inflammatory effect, and tryptophan, an amino acid that helps the body make serotonin, regulates the nervous system, eases emotional stress, boosts appetite, and aids in sleep.

Therefore, to ensure that it is both delicious and healthful, in addition to drinking honey water, honey can also be used in place of sugar and jam, smeared on bread, or as a dipping sauce.



Pickled vegetable 

Foods that have undergone fermentation, such as pickled kimchi, sauerkraut, tempeh, and miso soup, all include beneficial bacteria known as "probiotics" that can maintain mental stability and a healthy gut.

It should be mentioned that while fermented foods are healthy for digestion, they are also high in sodium, so you should limit your intake. It should only be consumed in moderation and can be added to meals as a supplement.

How To Quick Pickle Any Vegetable | Kitchn

A nutritious diet can help us feel better, enabling us to face environmental changes and keep a positive outlook at all times. It can also significantly lower our chance of developing different chronic diseases and malignancies.

Quick Pickled Vegetables 



Eggs are a necessary component of the daily diet and are rich in many nutrients, such as vitamin B, iodine, zinc, and omega-3 fatty acids, all of which can help to maintain a positive outlook.

Olive Oil-Fried Eggs Recipe | Martha Stewart

Additionally, because eggs are strong in protein, they will keep us feeling full for a long time after eating, giving us energy and elevating our mood to an exceptionally calm and joyful state.

A cracking new look at the egg | Financial Times

A nutritious diet can help us feel better, enabling us to face environmental changes and keep a positive outlook at all times. It can also significantly lower our chance of developing different chronic diseases and malignancies.

Close your eyes and think about what makes your life worth living—these things are your soul food!

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