If you're one to eat your feelings away or simply crave food that makes you feel good, the winter weather probably isn't helping you feel much better. Maybe you started the year with ambitious health goals but aren't exactly thrilled by your new 'clean eating' routine. Don't worry, we've got you covered. Believe it or not, the key to a better mood isn't just a pep talk or an attitude adjustment. It might actually be on your plate.

Studies linking nutrition and mental well-being have emerged in the past decade. Certain foods are associated with increased serotonin in our brains, a chemical known as the 'happy hormone' that plays an important role in regulating mood. Low levels of serotonin can lead to mood instability. Besides serotonin, nutrient-rich foods contribute to a happier you by providing essential vitamins and minerals that support overall mental health.

Dark chocolate isn't just a delicious treat—it's a powerful mood booster. A systematic review found that dark chocolate can positively affect one's mood thanks to its unique components: tryptophan, theobromine, and phenylethylalanine. Tryptophan helps produce serotonin, while theobromine acts as a weak stimulant to improve mood. Phenylethylalanine aids in dopamine production, which works as an antidepressant.

Bananas are often considered a 'good mood food,' not just for their sweetness. While direct serotonin from bananas doesn't cross into the brain, bananas are rich in vitamin B6, which is essential for serotonin production in the body. A single medium-sized banana provides about 25% of the daily recommended intake of vitamin B6, helping to regulate your mood indirectly. Including bananas in your diet can thus support your overall happiness.

Coconut can transport your taste buds and mood to a tropical state with its medium-chain triglycerides, which help boost energy levels. Additionally, a 2017 study suggested that these fats might reduce anxiety. On the flip side, coffee isn't just a beloved beverage worldwide—it’s also a mood enhancer. Studies have shown that coffee consumption is associated with a decreased risk of depression and improved mood, making it a great way to start your day on a positive note.

Avocados are packed with choline and healthy fats that regulate the nervous system and mood, with studies linking their consumption to reduced anxiety. Similarly, berries are rich in antioxidants called flavonoids, which can lower depression symptoms and slow cognitive decline. Including these nutrient powerhouses in your diet can significantly contribute to a better mental state and overall happiness.

When you're not feeling your best, reaching for a pack of cookies might offer temporary satisfaction but won't support your long-term mental health. Instead, opt for nutrient-rich foods like dark chocolate, bananas, coconut, coffee, avocado, berries, fermented foods, and mushrooms to give you a lasting happiness boost. By making mindful choices about what you eat, you can improve your mood and achieve a happier, healthier you.