Mood-Boosting Foods

Getty ImagesFeeling down in the dumps? Believe it or not, a dietary deficiency could be the culprit. Whether you're anxious, depressed or just plain irritable, chances are there's a food that can lend a hand and give you a much-needed lift. Eat your cares away with these 9 super mood boosters.

Eggs

If you're in a fog, you can't get things done, which can lead to frustration and eventually depression. Protein increases your alertness and energy. If you're not getting enough of it, pop a hard-boiled egg in your mouth. Not only will it wake you up, but it'll also give you a dose of vitamin D, another proven mood lifter that increases serotonin in the brain.

Whole Grains

Carbohydrates trigger the release of insulin into the bloodstream, which relaxes you and soothes stress. If you have refined carbs, like regular pasta or high-sugar snacks, you get the initial happy buzz, but a huge crash later on. Complex carbohydrates like brown rice, quinoa and oats burn more steadily and hence keep you feeling better longer.

Spinach

Folic acid deficiency decreases the serotonin levels in your brain, which can cause depression. A side order if spinach will give you more than half of your daily allowance of this happiness-boosting nutrient. As an added bonus, spinach contains magnesium, a mineral with relaxing and calming effects.

Salmon

A deficiency of selenium can cause anxiety and irritability. A serving of salmon will give you about three-fourths of your daily allowance. Also, salmon is loaded with omega-3 fatty acids, which plays a role in brain function and is said to regulate mood and alleviate depression.

Chocolate

Chocolate contains phenylethylamines, a neurotransmitter that releases endorphins in the brain and makes you feel giddy. The reason people love chocolate so much isn't just chemical, though. The sweet flavor stimulates the brain's pleasure centers. Stick with heart-healthy dark chocolate for all of the benefits with none of the guilt.

Turkey

While most holiday naps are caused by overindulgence and not tryptophan, this nutrient does have some feel-good properties -- it makes you feel relaxed and calm. You don't need a Thanksgiving dinner to wind down, though -- chicken, tuna and even soybeans pack the same tryptophan punch.

Lentils

Lentils pack a double whammy when it comes to mood. Not only are they a complex carbohydrate, but they're also high in folate, and it's said that deficiencies in folate are associated with depression and mania. Plus, on a lighter note, when it comes to cold-weather comfort food, hearty lentil soup always hits the spot.

Berries

Fruits give you that happy sugar buzz, but nature's candy is not created equal. Melons and grapes are low in fiber, meaning they'll give you the same crash you'd get from refined sweets. Blueberries, blackberries and raspberries are all high in fiber, meaning they'll not only give you the initial high, but they'll help you sustain it.

Comfort Foods

Sometimes, we need instant gratification. We had a bad day at work, or our significant other dumped us, or we have a killer case of PMS -- and all we want is a pint of Ben & Jerry's Chocolate Chip Cookie Dough ice cream or an entire pepperoni pizza. Don't underestimate the feelings of comfort and security we get from our favorite foods. It's okay to indulge occasionally--just start thinking about healthier ways to cope before the inevitable crash.