Do you have Sunday anxiety? You’re not alone. Being happy is a goal for almost everyone (and not just on Sunday nights). Whether it’s therapy, exercise, or meditation, we all want to bring more peace and joy into our lives. When we think about what makes us happy, our diet isn’t usually at the top of the list (unless your favorite fast food restaurant brings joy to mind).

What we eat can play a role in how we feel. Over the last decade, studies have been published linking diet and mental wellbeing, finding that certain foods are linked to increased levels of serotonin in our brains. Serotonin, also known as the “happy hormone,” is a chemical that plays an important role in regulating our mood. Low levels of serotonin can cause mood swings.

For more mental health resources, see: Simple ways to improve your mental health without therapyand check out our list of Ways to manage anxiety without medication.

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8 foods that increase your happiness

Here are our favorite foods for an energy boost.

1. Dark chocolate

You’ve seen the typical movie scene where a girl in sweatpants sits on the couch eating a tub of chocolate ice cream. It turns out Hollywood was onto something. A systematic review found that dark chocolate can positively affect mood. There are three main compounds in chocolate that are associated with happiness: tryptophan, theobromine, and phenylethylalanine. Tryptophan is an amino acid that the brain uses to produce serotonin. Theobromine is a mild stimulant that can improve mood. Phenylethylalanine is another amino acid that the body uses to produce dopamine, which acts as an antidepressant.

2. Bananas

If there was ever such a thing as a “feel-good food,” it’s probably bananas, but maybe not in the way you think. Although bananas contain serotonin, it can’t cross the blood-brain barrier (think of the BBB as a wall that filters what can and can’t get into our bloodstream and brain). Bananas may play a crucial role in regulating your mood in a more indirect way. Your body needs vitamin B6 to produce serotonin, and bananas are particularly rich in this nutrient. A single medium-sized banana contains up to 0.4 mg of vitamin B6, which is about 25% of the recommended daily intake.

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3. Coconut

If you’re suffering from winter blues and dreaming of warmer days, coconut can put your taste buds and mood in a tropical mood. Coconut is rich in medium-chain triglycerides, which can boost your energy. Another reason coconut is considered a mood food is because a 2017 animal study found that MCTs from coconut milk can reduce anxiety. More research is needed to fully understand the connection between anxiety and coconut in humans.

4. Coffee

This article is for the 1 billion coffee drinkers in the world. Now you can justify your coffee consumption (in moderation, of course), because coffee is making the world happier one sip at a time. A 2016 meta-analysis concluded that coffee consumption was significantly associated with a lower risk of depression. Another small study concluded that coffee—both caffeinated and decaffeinated—significantly improved subjects’ mood compared to those who drank a placebo beverage.

5. Avocado

Other generations may say avocado toast is to blame for millennials not owning homes, but one thing is for sure—avocados make us happier. This smooth and creamy fruit is packed with nutrients, including choline, which your body uses to regulate your nervous system and mood. A 2020 study found that the healthy fats in avocados are linked to a reduction in anxiety in women. Another good reason to eat more avocados is that they’re rich in vitamin B, which is linked to lower stress levels.

6. Berries

Did you know that eating more fruit is also linked to better mental health? A 2016 meta-analysis found that eating more fruits and vegetables is strongly linked to improved mental health. Berries in particular are rich in antioxidants, also known as flavonoids, which may reduce symptoms of depression. Another study that gave subjects blueberry juice showed promising results linking blueberry consumption to slower cognitive decline that comes with aging.

7. Fermented foods

Foods that go through a fermentation process, like sauerkraut, kimchi, kefir, kombucha, and yogurt, help you maintain a healthy gut and can also improve your mood. The fermentation process creates probiotics, which in turn support healthy bacteria in your gut. So what does your gut have to do with your mood? A lot. Up to 90% of the serotonin produced by your body is produced in gut cells. Eating fermented foods promotes better serotonin production.

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8. Mushrooms

Mushrooms are rich in vitamin D, which has antidepressant properties and can boost mood. If you’re vegan or vegetarian, you’re in luck because mushrooms are the only non-animal food source with a significant amount of vitamin D that’s bioavailable (the body can absorb it easily). To get the most benefit from mushrooms, expose them to sunlight for a few hours before cooking.

Too long, didn’t read?

When you’re not feeling well, your first instinct is to reach for the packet of biscuits. While these may give you a certain level of satisfaction, they’re probably not good for your mental health in the long run. Instead, opt for nutrient-dense foods like the ones on this list to boost your happiness.