Mood Boosting Foods: Healthy Foods To Beat A Low Mood

One of the most overlooked aspects of mental health is nutrition. Food plays a significant role in our physical health, as well as our mental and emotional health.

When you are struggling, it can feel a bit overwhelming to think about eating the right foods. However, some small changes in your diet may help to decrease your symptoms and have a positive effect on your daily life.

Here’s a look at specific vitamins and mineral, foods they can be found in and how they can help improve our mood.


Foods rich in magnesium can help support sleep and play a role in reducing stress, anxiety and depression.

Foods that include magnesium: Spinach, watercress, avacados, peppers, broccoli, brussel sprouts, green cabbage, almonds, brazil nuts, cashews, peanuts, macadamias, pistachios, walnuts, pecans, pumpkin seeds, sunflower seeds, poppy seeds, oats, bran, long grain rice, buckwheat, barley, quinoa, plain yoghurt, baked beans, bananas, kiwi fruit, blackberries, strawberries, oranges, raisins and chocolate.


Zinc play an important role in supporting a healthy immune system. Low levels of zinc can cause a variety of ailments including poor appetite weakened immune system, lack of motivation and depression.

Foods that include zinc: Oysters, mussels, shrimp, fortified breakfast cereal, cashews, walnuts, almonds, mozzarella, swiss cheese, cheddar cheese, low fat yoghurt, chickpeas, kidney beans, baked beans, lima beans, lentils, miso, chicken, turkey, lamb, pork, minced beef, pumpkin seeds, sesame seeds, spinach, mushrooms, squash, asparagus, broccoli, blackberries and kiwi fruit.


Tryptophan is an amino-acid that the body uses to help make serotonin, which is known to modulate mood, emotion, sleep and appetite.

Foods that include tryptophan: Skinless turkey, skinless chicken, plain yoghurt, milk, eggs, cheddar, gruyere, swiss cheese, cottage cheese, almonds, pistachios, pecan, hazelnuts, peanuts, soy nuts, poppy seeds, pumpkin seeds, sesame seeds, lentils, chickpeas, kidney beans, lima beans, soya, spinach, watercress and cabbage.

B Vitamins

These vitamins help the process your body uses to get or make energy from food, so not getting enough B-vitamins in your diet can make you lethargic and even depressed. A lack of B6 or B12 can also cause anaemia.

Foods that include B vitamins: Oats, brown rice, rice bran, wheatgerm, mushrooms, leafy green vegetables such as cabbage, brussel sprouts, broccoli and spinach, courgette, squash, peanuts, beef liver, beef kidney, pork, turkey, chicken, tuna, salmon, sunflower seeds, beans and peas.

Plus... Drink Plenty

Dehydration can cause headaches, mood changes, lethargy, poor concentration and slower responses. Try to drink about 1.2 litres (6-8 glasses) a day and more if you are very active or it is a hot day.