The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids ( 14).ĭuring this process, probiotics are created. summaryĭark chocolate is rich in compounds that may increase feel-good chemicals in your brain.įermented foods, which include kimchi, yogurt, kefir, kombucha, and sauerkraut, may improve gut health and mood. You should still stick to 1–2 small squares (of 70% or more cocoa solids) at a time since it’s a high calorie food.

Regardless, it’s high in health-promoting flavonoids, which have been shown to increase blood flow to your brain, reduce inflammation, and boost brain health, all of which may support mood regulation ( 11, 13).įinally, chocolate has a high hedonic rating, meaning that its pleasurable taste, texture, and smell may also promote good mood ( 7, 8).īecause milk chocolate contains added ingredients like sugar and fat, it’s best to opt for dark chocolate - which is higher in flavonoids and lower in added sugar. However, some experts debate whether chocolate contains enough of these compounds to trigger a psychological response ( 11, 12). Its sugar may improve mood since it’s a quick source of fuel for your brain ( 11, 12).įurthermore, it may release a cascade of feel-good compounds, such as caffeine, theobromine, and N-acylethanolamine - a substance chemically similar to cannabinoids that has been linked to improved mood ( 11, 12). summaryįatty fish like salmon are rich in omega-3 fatty acids, which may lower your risk of depression.Ĭhocolate is rich in many mood-boosting compounds. Given that a 3.5-ounce (100-gram) serving of salmon provides 2,260 mg of EPA and DHA, eating this fish a few times per week is a great way to get these fats into your diet ( 10). While research is mixed, one review of clinical trials showed that in some studies, consuming omega-3’s in the form of fish oil lower depression scores ( 8).Īlthough there’s no standard dose, most experts agree that most adults should get at least 250–500 mg of combined EPA and DHA per day ( 9). Omega-3s contribute to the fluidity of your brain’s cell membrane and appear to play key roles in brain development and cell signaling ( 5, 6, 7).

Omega-3 fatty acids are a group of essential fats that you must obtain through your diet because your body can’t produce them on its own.įatty fish like salmon and albacore tuna are rich in two types of omega-3s - docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) - that are linked to lower levels of depression ( 5, 6, 7).

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