What you eat can have an effect on your mood today, and on your brain health in the future.

GOOD MOOD FOODS

Certain foods have been found to positively affect mood, so incorporating them into your diet may help you stay positive even on those days when you get up on the wrong side of the bed.

• FATTY FISH

A study from British researchers found that a daily dose of an omega-3 fatty acid called eicosapentaenoic acid, or EPA, helped patients with depression significantly reduce their feelings of sadness and pessimism. Salmon, albacore tuna, sardines, trout and anchovies are rich in omega-3 fatty acids.

• NUTS AND SEEDS

The minerals selenium, copper, magnesium, manganese and zinc have all been linked to mental health, and nuts are rich in each of those minerals. Almonds, sunflower seeds, pumpkin seeds, walnuts and peanuts are particularly good sources of the immune system-boosting minerals zinc and magnesium.

• DARK, LEAFY GREENS

Dark, leafy greens like kale, spinach and collards are rich in iron and magnesium, both of which can increase serotonin levels and help reduce feelings of anxiety. Dark, leafy greens also help the body fight inflammation, which can have a positive effect on mood. A 2015 study published in the journal JAMA

OURHEALTHNWA. COM 14 NOVEMBER 2025 | BRAIN HEALTH ISSUE