Eating when you’re stressed or feeling low is usually not recommended—after all, that box of doughnut holes will likely just make you feel worse (and sick on top of it all) after the sugar high wears off. But certain foods have lasting powers to bust anxiety, fight depression, and turn around a bad day.

From yogurt parfaits to burgers with sweet potato fries to chocolate (yes, chocolate!), these meals are tasty ways to turn around a bad day in a few bites.


Fight depression with this breakfast!

1. Fortified whole-grain cereal with low-fat milk and blueberries

Fights depression. The cereal’s fortified with vitamin B, which studies have linked to good mental health Association+between+folate,+vitamin+B(6)+and+vitamin+B(12)+intake+and+depression+in+the+SUN+cohort+study.+Sanchez-Villegas,+A.,+Doreste,+J.,+Schlatter,+J.,+et+al.+School+of+Health+Sciences,+Department+of+Clinical+Sciences,+University+of+Las+Palmas+de+Gran+Canaria,+Las+Palmas,+Spain.+Journal+of+Human+Nutrition+and+Diet+2009;22(2):122-33.. Plus research suggests people who slurp down vitamin D in a serving of milk don’t just build strong bones—they’re also less likely to get depressed. And those berries may be blue, but they keep us from feeling that way. So grab a spoon in the morning. Even a soggy bowl says smile!

2. Banana-almond-flax smoothie

Fights depression and stress. Slurp some happiness on the go with a smoothie that does wonders for both mental health and taste buds. Nuts and flaxseed are great sources of omega-3s, which may help fight depression and anxiety Omega-3+supplementation+lowers+inflammation+and+anxiety+in+medical+students:+a+controlled+randomized+trial.+Kiecolt-Glaser,+J.K.,+Belury,+M.A.,+Andridge,+R.,+et+al.+Institute+for+Behavioral+Medicine+Research,+Ohio+State+University+College+of+Medicine,+OH.+Brain,+Behavior,+and+Immunity,+2011;25(8):1725-34..

3. Buckwheat pancakes

Beats stress. Whether they’re for breakfast or dinner, pancakes can almost always brighten up a bad day. And there’s science behind it too: Buckwheat pancakes pack flavonoids that may help reduce stress (at least in mice Germinated+Buckwheat+extract+decreases+blood+pressure+and+nitrotyrosine+immunoreactivity+in+aortic+endothelial+cells+in+spontaneously+hypertensive+rats.+Kim,+D.W.,+Hwang,+I.K.,+Lim,+S.S.,+et+al.+Phytotherapy+Research,+2009+Jul;23(7):993-8.).

4. Full-fat Greek yogurt with honey and granola

Fights depression, boosts pleasure. This positivity parfait packs a bunch of happy ingredients: Protein from a creamy cupful of Greek yogurt increases levels of pleasure-boosting neurotransmitters, and the yogurt's probiotics may be a tasty way to fight depression Major+depressive+disorder:+probiotics+may+be+an+adjuvant+therapy.+Logan,+A.C.,+Katzman,+M.+Nutrition+Research+Consulting,+Yonkers,+NY.+Medical+hypotheses+2005;64(3):533-8.. Honey really is a spoonful of sweetness, with compounds that may fight depression by reducing inflammation in the brain. (Throw on some berries for extra healthy points!)


Eat to beat anxiety and depression Photo: Martha Stewart

5. Warm quinoa, spinach, and shitake salad

Fights depression and anxiety. Quinoa’s not only an awesome vegan protein source—it’s also a complex carbohydrate that can help prevent depression and anxiety by increasing levels of serotonin in the brain. And beyond the mood-boosting B vitamins in spinach, mushrooms are a source of selenium, a compound that may help fight depression Selenium+and+clinical+trials:+new+therapeutic+evidence+for+multiple+diseases.+Sanmartin,+C.,+Piano,+D.,+Font,+M.,+et+al.+Department+of+Organic+and+Pharmaceutical+Chemistry,+University+of+Navarra,+Irunlarrea,+Pamplona,+Spain.+Current+Medicinal+Chemistry+2011;18(30):4635-50.. This superfood-packed salad's got all the goods!

6. Salmon salad with vinaigrette

Fights depression. When a bad mood hits, try a forkful of fish to feel better. This salmon salad is chock-full of omega-3-filled ingredients (like salmon and olive oil) that can help prevent symptoms of depression Fish-consumption+and+self-reported+physical+and+mental+health+status.+Silvers,+K.M,+Scott,+K.M.+New+Zealand+Institute+for+Crop+&+Food+Research,+New+Zealand.+Public+Health+Nutrition,+2002;5(3):427-31. Omega-3+supplementation+lowers+inflammation+and+anxiety+in+medical+students:+a+controlled+randomized+trial.+Kiecolt-Glaser,+J.K.,+Belury,+M.A.,+Andridge,+R.,+et+al.+Institute+for+Behavioral+Medicine+Research,+Ohio+State+University+College+of+Medicine,+OH.+Brain,+Behavior,+and+Immunity,+2011;25(8):1725-34.. Swap plain ol’ lettuce for spinach leaves to really bust your funk.

7. Beet, citrus, and avocado salad

Boosts energy. This colorful concoction brightens up the mood and the dining table to boot. A bowlful of beets helps increase happiness Does+diet+affect+our+mood?+The+significance+of+folic+acid+and+homocysteine.+Karakuła,+H.,+Opolska,+A.,+Kowal,+A.,+et+al.+Polski+Merkuriusz+Lekarski.+2009+Feb;26(152):136-41. with tons of folate; the vitamin C in citrus fruit reduces distress; and the flavonoids in a squirt of lemon juice benefit the brain. Tell a bad day to beet it!

8. Wild seaweed salad

Fights depression and anxiety. Vegetarians and carnivores alike can enjoy the positive feelings that come from a bowl of this snazzy salad. Seaweed’s a source of iodine, which can help fight depression; brown rice is a complex carb that helps stabilize mood with serotonin; and the omega-3s in EVOO and flavonoids in lemon may boost mood. That's some good-tasting good vibes!

Main Dishes

Buh-bye anxiety and depression!

9. Poached eggs and asparagus

Fights depression and anxiety. Eggs are a (perhaps surprisingly) good source of vitamin D, which may be important for fighting depression; they also provide mood-boosting vitamin B. And asparagus is a source of tryptophan, which increases levels of serotonin in the brain and helps prevent depression and anxiety Tryptophan+as+an+evolutionarily+conserved+signal+to+brain+serotonin:+molecular+evidence+and+psychiatric+implications.+Russo,+S.,+Kema,+I.P.,+Bosker,+F.,+et+al.+Department+of+Psychiatry,+University+Medical+Center+Groningen,+Groningen,+The+Netherlands,+World+Journal+of+Biological+Psychiatry,+2009;10(4):258-68.. Serve them any time of the day.

10. Brown rice and black beans

Fights depression and anxiety. Beans aren’t just good for the heart—they’re good for the mind too, since the selenium in them may pick you back up when you're feeling low. Plus brown rice can boost mood by regulating serotonin levels. Try this great recipe for happiness.

11. Almond-crusted barramundi fish

Fights depression. The name of this meal is fun to say, but that’s not all that’s great about it. Barramundi fish and almonds are excellent sources of omega-3s, which can help reduce depression and anxiety. Serve it with a side of spinach for a dose of B vitamins that also help create a positive mood. (Can’t find barramundi fish in the local grocery store? Try sea bass instead, although it doesn’t have quite as many omega-3s.)

12. Seared lamb chops with anchovies

Fights depression and beats stress. Go classier—and happier—than chicken wings and use grass-fed meat in this dinner recipe. Lamb is packed with conjugated linoleic acid (CLA), a compound that reduces stress hormones, and anchovies provide depression-fighting omega-3s.

13. Turkey burger with sweet potato fries

Fights depression and anxiety. Step up the traditional burger ’n fries with a meal that’s easier on the belly and the brain. The tryptophan in turkey increases levels of serotonin, a neurotransmitter that regulates mood. Plus sweet potatoes are filled with mood-boosting vitamin B6.

14. Lentil and vegetable stew with kale

Fights depression. Curl up with a cup of lentil stew on a rainy day to keep things sunny inside. Kale and the little legumes are great sources of folate, important for a good mood Folate+status+and+mood:+is+there+a+relationship?+Williams,+E.,+Stewart-Knox,+B.,+McConville,+C.,+et+al.+Northern+Ireland+Centre+for+Food+and+Health,+University+of+Ulster,+Northern+Ireland.+Public+Health+Nutrition,+2008;11(2):118-23.. Then go outside to jump in the puddles.


Pasta's got surprising mental health perks Photo: 101 Cookbooks

15. Walnut-miso noodles

Fights depression, anxiety, and stress. Everything about this dish screams healthy, happy, and delicious. Whole-wheat pasta is a complex carb that increases serotonin levels, and walnuts pack omega-3s that fight depression and anxiety.

16. Spaghetti with steamed mussels

Fights depression and anxiety. Mussels—and most types of shellfish—are loaded with B12, important for a good mood Characterization+of+vitamin+B12+compounds+from+edible+shellfish,+clam,+oyster,+and+mussel.+Watanabe,+F.,+Katsura,+H.,+Takenaka,+S.,+et+al.+Departmnet+of+Health+Science,+Kochi+Women’s+University,+Kochi.+International+Journal+of+Food+Sciences+and+Nutrition,+2001;52(3):263-8.. Try this recipe, which features whole-wheat pasta and EVOO. A balanced meal that includes carbs, protein, and fat (like this one) can stop a case of the Debby Downers in its tracks.

17. Whole-wheat pasta with cauliflower and collards

Fights depression. This vegetarian pasta dish has complex carbs, which help regulate mood, plus a serving of healthy veggies. Be generous with the cauliflower—it not only tastes good, it also brings vitamin B6 and folate.

Side Dishes

This easy side fights the blues Photo: Martha Stewart

18. Braised collards with tomatoes

Fights depression. This picture-perfect side features B vitamins and lycopene, which may fight depression A+tomato-rich+diet+is+related+to+depressive+symptoms+among+an+elderly+population+aged+70+years+and+over:+a+population-based,+cross-sectional+analysis.+Niu,+K.,+Guo,+H.,+Kakizaki,+M.,+et+al.+Journal+of+Affective+Disorders,+2013+Jan+10;144(1-2):165-70.. Substitute cherry tomatoes for the whole tomatoes in this recipe, since it’s easier to eat more of the lycopene-packed skin that way.

19. Fresh corn and blue potato hash

Fights depression. Don’t worry, these potatoes aren’t moldy, but they are delicious ways to get happy. Blue potatoes (and their skins) are loaded with anthocyanins and iodine, nutrients that reduce inflammation in the brain and help regulate mood. This creative recipe adds an extra bonus with the mood-boosting B vitamins in spinach.

Snacks and Desserts

We found the snack to bust stress (and it has chocolate!) Photo: New York Times

20. Granola bars with chocolate

Fights depression and anxiety. These homemade treats may look like cookies, but they’re actually nutritious ways to perk up. They’re filled with ingredients that fight depression and anxiety, like the omega-3s in flaxseed. Even better, dark chocolate’s a stress-buster and oats are a source of soluble fiber that helps prevent mood swings.

21. Trail mix with nuts and dark chocolate

Boosts alertness and beats stress. This crunchy combo helps stabilize blood sugar, blocking the risk of a sugar crash (and a major case of grouchiness). Plus nuts can increase levels of serotonin, a neurotransmitter that regulates mood (and digestion) Metablomics+unveils+urinary+changes+in+subjects+with+metabolic+syndrome+following+12-week+nut+consumption.+Tulipani,+S.,+Llorach,+R.,+Jauregui,+O.,+et+al.+Department+of+Nutrition+and+Food+Science,+University+of+Barcelona,+Barcelona,+Spain.+Journal+of+Proteome+Research,+2011;10(11):5047-58.. And a smidge of dark chocolate can prevent sluggishness with high levels of theobromine, a stimulant similar to caffeine. Plus even a few bites of the sweet stuff can reduce levels of sneaky stress hormones.

22. Chocolate chia seed pudding

Fights depression and anxiety. Ch-ch-ch-chia! And chocolate! A more nutritious alternative to the standard pudding cup, this recipe's a double-whammy for a good mood. Chia seeds are a source of those depression-and-anxiety-reducing omega-3s, and dark cocoa powder helps keep bad moods in check. Try it as a snack, dessert, or breakfast.


Order this coffee to really boost energy

23. Coffee with cinnamon

Boosts energy. There’s no Red Bull required to make it through a long afternoon. Coffee’s a natural stimulant, boosting energy and metabolism so you can face the day. A cup o’ joe may also create feel-good feelings (in humans and in rats) by increasing levels of the neurotransmitters dopamine and serotonin Modulation+of+the+stress+response+by+coffee:+an+in+vivo+microdialysis+study+of+hippocampal+serotonin+and+dopamine+levels+in+rat.+Laboratory+of+Food+Processing,+Department+of+Nutrition+Sciences,+Nakamaura+Gauken+University,+Fukuoka,+Japan.+Neuroscience+Letters,+2002;332(2):87-90.. And a sprinkle of cinnamon’s all it takes to put some more pep in that step.

24. Green tea and honey

Relieves anger and anxiety. Sip a cup of the green stuff at breakfast, before bedtime, or during a relaxing afternoon break. Green tea’s a great source of theanine, which may help relax the mind and make you more alert.

Originally published March 2012. Updated February 2015.

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