10 Feel-Good Foods That Can Nurture Happiness

Love is in the air—or at least, that’s what the calendar tells us. As Valentine’s Day rolls around, we're surrounded by hearts, flowers, pink and red everything, and sweet sentiments of connection and affection. Whether you're all about the romance or eye-rolling your way through the Hallmark holiday, there's no denying this time of year stirs up feelings—some warm and fuzzy, others not so much.

For some, February brings a wave of joy and togetherness. For others, especially in the depths of winter, it can feel heavy and hard. That’s where seasonal affective disorder (SAD) can creep in—a type of depression linked to the darker, colder months. Common symptoms include fatigue, low mood, sleep troubles, cravings (hello, carbs!), and a general sense of the blahs. While light therapy, counseling, and other treatments can help, your plate might offer some support, too.

The beautiful thing is that we don’t have to wait for a specific date—or a bouquet of roses—to feel happy, energized, and connected. Certain plant-based foods contain naturally occurring compounds that can boost your mood by supporting brain health, balancing hormones, and nurturing your nervous system. Think of them as little love notes to your brain and body.

So whether you're feeling the love or fighting the February blues, these 10 feel-good foods can help you tap into a brighter, happier state—no heart-shaped chocolate box required. Try adding them into your daily routine and notice how they make you feel. Your mind (and mood) just might thank you.

10 Feel-Good Foods That Can Nurture Happiness

Blueberries

Blueberries are rich in a type of flavonoid or phytonutrient (plant nutrient) called anthocyanins, which give them their pretty purple color. Blueberries have been shown to fight cancer, heart disease and cognitive decline. In one study, blueberries helped prevent depression in children and young adults. Those that included blueberry juice as part of their daily diet showed positive effects on mood.

Try this: Add ½ - 1 cup of blueberries to your diet daily.

Walnuts

A great source of omega-3 fatty acids and protein, walnuts can keep you feeling full, control blood sugar, maintain a healthy weight and create a positive mood. The mono and polyunsaturated fats in walnuts have a cardioprotective effect that also keep your heart happy. One study at the University of Mexico looked at the effect of walnuts on cognition and found that young men who added a half-cup of walnuts to their daily meal plan experienced significant improvements in their mood over just eight weeks.

Try this: Add them to oatmeal or salads for a delicious healthy crunch.

Green tea

The amino acid L-theanine in green tea increases the activity of the neurotransmitter GABA (gamma-aminobutryric acid), which has anti-anxiety effects. L-theanine also increases dopamine and the production of alpha waves in the brain, which may trigger relaxation, decrease stress, and reduce depression. Green tea also contains epigallocatechin-3-gallate or EGCG which quenches free radicals, or metabolic byproducts, that can damage cells.

Try this: Drink 1–2 cups of green tea daily to help your mind relax while gently increasing energy and mental focus.

Whole Grains

Whole grain carbohydrates may have a positive effect on mood because, unlike processed or sugary carbohydrates, whole grains can stabilize blood sugar while keeping you full and energized throughout the day. Types of good-for-you carbohydrates include oats, wheat berries, barley, quinoa, farro and whole grain bread.

There’s evidence that carbohydrates can also increase the neurotransmitter serotonin, which stimulates feelings of happiness. What’s more, whole grains (unlike refined flours found in ultra processed foods) have not been stripped of their nutrients, specifically B vitamins that have been shown to improve mood and decrease incidence of depression.

Try this: Add cooked bulgur, quinoa, or farro to your soups and salads.

Greens and Beans

Combat stress and receive plant-based iron through greens such as collards, broccoli, kale and beans such as lentils, black, kidney and and lima beans. Iron prevents anemia, which can lead to fatigue, weakness and irritability. Eating citrus foods with your greens can enhance iron absorption as well as boost immunity! Eating plant-based sources of iron can keep your body energized and happy.

Try this: Consume iron and vitamin C-rich combinations like a kale salad with mandarin oranges or sautéed broccoli with red peppers to enhance iron absorption. This is a double benefit because vitamin C also plays a role in mood by reducing anxiety!

Beets

Beets are rich in natural compounds called nitrates. Our bodies convert nitrates into nitric oxide, which increases blood flow, improves endurance and lowers blood pressure. Increased blood circulation to the brain can support brain health and function, indirectly increasing focus and energy. Beets also contain betaine, which supports serotonin production in the brain.

Try this: Shred raw beets or steam cubed beets before adding them to a salad.

Avocado

Avocados are packed with tyrosine, a precursor that helps the body produce dopamine, which is known as the brain's pleasure neurotransmitter. This makes the fruit a perfect mood booster. Unlike other fruits that are mainly carbohydrate, avocados are 75% fat, mostly monounsaturated (the kind that is good for the heart!). Monounsaturated fats support the production of acetylcholine, a neurotransmitter that plays a central role in memory and learning. Avocados are also a good source of vitamins that your brain needs like C, E, K, and B vitamins. Finally, one medium avocado has almost 10 grams of gut-loving fiber—a healthy gut equals a happy mind. Can you say superfood?

Try this: Eat ½ avocado daily to get a serious boost in nutrition. Avocado toast, anyone?

Pumpkin seeds

Eating seeds—particularly sunflower, pumpkin and sesame seeds–can boost serotonin levels in our brains through their high levels of tryptophan, an amino acid that has been shown to improve well-being in people who suffer from anxiety and mood disorders. One study gave subjects, who suffered from social anxiety disorder, a serving of pumpkin seeds to add to their diet daily and noticed less anxiety after just two weeks of eating the seeds. Pumpkin seeds are also a great source of magnesium, which is vital for regulating muscle and nerve function, controlling blood sugar, and assist with bone and DNA synthesis. Finally, they’re packed with zinc which is essential for building a strong immune system and preventing winter colds.

Try this: Eat a handful in trail mix with seeds or add them to salads daily.

Fermented foods

Probiotic-rich fermented foods may include kimchi, sauerkraut, miso, and plant-based yogurt or kefir. Have you heard the phrase happy belly, happy mind? Well, it turns out there’s emerging research to support the direct link between the microbiome in the gut and mental health. Referred to as the gut-brain-axis, an imbalance of gut bacteria (dysbiosis) can create inflammation throughout the body. Dysbiosis has been linked to anxiety and depression. Probiotic-rich foods, along with a fiber-filled, plant-rich diet, have the ability to restore normal microbial balance.

Try this: Add two tablespoons of kimchi or kraut to sandwiches, stir fries or salads daily or find a yummy miso dressing recipe to keep your gut and mind happy.

Dark chocolate

Chocolate contains a substance called phenylethylamine (SAY WHAT? PEA for short), which can stimulate the hypothalamus, inducing pleasurable sensations and increasing serotonin levels in the brain, making us feel happy and blissful. There are also substances in chocolate that may activate cannabinoid receptors in our body resulting in heightened sensitivity and euphoria. Chocolate also contains psychoactive compounds, such as theobromine and a small amount of caffeine, which can give an instant energy boost and improve stamina. Finally, the polyphenols in dark chocolate help to create nitric oxide in our body, dilating blood vessels and increasing blood flow, delivering more oxygen and nutrients throughout. As if you needed any reason to eat dark chocolate—turns out there are many! Enjoy 1-1.5 ounces of (organic and fair trade) dark chocolate daily.

What foods make YOU happy?

(While you may want to stand up and yell, (dairy free) "ICE CREAM!" ... that's okay on occasion, but the instant happiness you get from ice cream is short-lived. (And, I'm completely with you — ice cream is DELISH!)

However, the foods above lead to long-term, consistent happiness. Each time you set out to build a meal for yourself, consider adding one or two of the foods above.

See the "Foods for Mood" segment on 11Alive here and The Weather Channel below!