10 Foods That Make You Feel Happier

Eating fish, pineapple, walnuts, and chocolate will put you in a good mood. These foods have the ability to enhance your physical and emotional health.
10 Foods That Make You Feel Happier
Karla Henríquez

Written and verified by the doctor Karla Henríquez.

Last update: 11 June, 2022

Serotonin (the happiness hormone) and endorphin (the one in charge of reducing stress and increasing pleasure) have the mission of making us feel happy and well.

They help in a big way to regulate your sleep and manage stress. And they wouldn’t be there in your body without tryptophan.

And then carbohydrates are what carry this substance to your brain and produce that pleasurable feeling.

That’s why we suggest these 10 foods to make you happier. Don’t you want to try them?

1. Fish

Fish: foods to make you happier

According to a study done by the University of Pittsburgh, people with low omega 3 fatty acid levels are at a higher risk of depression, and being in a bad mood in general.

This nutrient has to be consumed via food, since your body does not produce it by itself. And it can be found in fish.

That’s why it is highly recommended for depression and if you’re having trouble sleeping.

2. Cherries

Besides being a serotonin activator, cherries also produce endorphin, dopamine, and norepinephrine in your body. And these elements help with irritability, improve sleep quality, and increase your pain tolerance.

3. Walnuts

Walnuts in the shell

Having low levels of selenium in your body can mean irritability, insomnia, and depression. Therefore walnuts are highly recommended to boost your mood, since they contain a great deal of selenium.

4. Foods high in vitamin B12

Together, the vitamins that form a part of “B complex” vitamins play a big role in your mood. That said, vitamin B12 stands out from the rest because it does a lot of important things. Vitamin B12:

  • Gives you energy
  • Reduces fatigue and tiredness
  • Increases physical, emotional, and mental energy
  • Helps calm your mind

The following foods, besides being rich in vitamin B12, also contain zinc, iron, and copper, minerals that also influence your mood.

  • Clams and oysters
  • Beef
  • Liver
  • Cheese
  • Eggs

5. Bananas


Bananas are full of nutrients and fiber, minerals as well, and give your body a great energy boost.

Since they contain tryptophan, they help produce serotonin. Thus they relax your nervous system.

They lower your cholesterol and help with muscle cramps, and lower your blood pressure too. They’re also a natural antacid.

6. Spicy food

Spicy food contains a good amount of a chemical compound called capsaicin.

When it comes in contact with your taste buds, it sends signals to your brain that release endorphin. That makes you feel euphoric and energetic.

Capsaicin is also associated with fighting cancer cells and reducing neuropathic pain.

7. Chocolate


Chocolate stimulates the production of endorphin in your body and increases serotonin in your brain.

It contains theobromine, which acts like caffeine, making your more productive, energetic, and happy.

Remember that you should consume chocolate only in moderation. Otherwise it could actually make you addicted and lead to more anxiety or weight problems.

8. Pineapple

Since pineapple contains compounds that stimulate serotonin production, it is excellent for your physical and mental health.

It’s good at improving your concentration and any insomnia problems. It also is an anti-inflammatory, which is helpful if you’re in a bad mood.

9. Foods rich in zince

Foods with zinc: fish, meat, eggs


A zinc deficiency can lead to depression and low tolerance to stress.

Foods with zinc help your body absorb protein and carbohydrates, while also giving your body energy.

Foods with zinc:

  • Chocolate
  • Peanuts
  • Pumpkins and pumpkin seeds
  • Liver
  • Spinach
  • Mushrooms
  • Milk and dairy products
  • Whole grains
  • Beans

10. Pasta

Carbohydrates help balance out your mood and pasta is a good example.

It supports good digestion, is nutritious, and helps you get through a busy day.

Pasta is also low in cholesterol, high in fiber, and has the ability to regulate blood sugar levels.

In conclusion, eating a good mix of the foods we listed above, along with a healthy diet and daily exercise , will help you be happier and healthier.

If none of these foods helps with your mood, you may want to get professional help.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Tapia A., Masson L., Omega 3 polyunsaturated fatty acids in red blood cell membranes from depressed female patients. Rev Chil Nutr, 2008.
  • Wang J, Um P, Dickerman BA, Liu J. Zinc, Magnesium, Selenium and Depression: A Review of the Evidence, Potential Mechanisms and Implications. Nutrients. 2018 May 9;10(5):584. doi: 10.3390/nu10050584. PMID: 29747386; PMCID: PMC5986464.
  • Kang C, Wang B, Kaliannan K, Wang X, Lang H, Hui S, Huang L, Zhang Y, Zhou M, Chen M, Mi M. Gut Microbiota Mediates the Protective Effects of Dietary Capsaicin against Chronic Low-Grade Inflammation and Associated Obesity Induced by High-Fat Diet. mBio. 2017 May 23;8(3):e00470-17. doi: 10.1128/mBio.00470-17. Erratum in: MBio. 2017 Jul 5;8(4): PMID: 28536285; PMCID: PMC5442453.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.