With Mother’s Day right around the corner on: Sunday May 10th 2026, many of us will be talking about what restaurants we will be eating at or what foods we will be preparing. With foods on our mind, it’s a good time to remember that some foods can improve moods and eating other foods can lead to anxiety or depression. Let’s start out with some of the foods that you should avoid:

Foods That You Should Avoid

Highly processed foods more information can be found here: https://en.wikipedia.org/wiki/Ultra-processed_food
Sugary Snacks
Drinks that have Added Sugars
Fried Foods
Excess Caffiene
Alcohol

Foods That Can Improve Moods:

Studies have shown that certain foods and types of foods can have a positive impact on your mood, due to their effects on brain chemistry, inflammation, and energy levels. Here’s an overview of foods that are commonly linked to improved mood:

Complex Carbohydrates

Whole grains (oats, brown rice, quinoa, whole wheat bread)
Legumes (beans, lentils, chickpeas)
Starchy vegetables (sweet potatoes, squash)

Complex carbs help regulate blood sugar and increase serotonin, a neurotransmitter that boosts mood. Folic Acid and Vitamin B9 can be found beans and lentils. Studies show these foods can reduce depression.

Healthy Fats

Fatty fish (salmon, sardines, mackerel)
Avocado-3 fatty acids are linked to reduced depression and anxiety.
Nuts & seeds (walnuts, chia, flaxseed)

Omega-3 fatty acids are linked to reduced depression and anxiety.

Proteins

Lean meats (chicken, turkey)
Eggs
Milk
Tofu and tempeh
Greek yogurt.

Foods with Proteins contain amino acids, which are building blocks for neurotransmitters like serotonin and dopamine. Tryptophan has been known to reduce anxiety and depression. It can be found in milk,eggs, tofu, soybeans and turkey.

Fruits and Vegetables

Berries (blueberries, strawberries)
Bananas
Leafy greens (spinach, kale)
Broccoli

Fruits and vegetables are high in vitamins, minerals, and antioxidants, which help reduce inflammation and protect brain health. Fruits like bananas, cherries, kiwi, pineapples, plums and tomatoes, have been shown to boost one’s mood.

Fermented Foods

Yogurt with probiotics
Kefir
Kimchi
Sauerkraut
Miso Soup

Fermented foods support gut health, which is closely linked to mood and mental health.

Dark Chocolates

Foods with dark chocolates contain antioxidants and can stimulate endorphin production. Choose varieties with at least 70% cocoa for maximum benefit.

Tips for using Foods to improve moods

Try to combine proteins, healthy fats and complex carbohydrates for stable energy and mood.
Stay hydrated; dehydration can make you irritable or tired. Drink plenty of water before and after meals
Try to eat regularly to avoid low blood sugar.
Focus on whole, minimally processed foods, plenty of fruits and vegetables, healthy fats (especially omega-3s), and fermented foods for the best mood boost.

If you want to read more about the nutritional elements mentioned above you can explore these resources:

Foods That Can Help Improve Moods