• Slide 1 of 32: Feeling a little blue? Eating nature's healthiest and most nutritious foods might help! No food's a miracle cure, of course, but a healthy diet full of fruits, veggies, whole grains, and lean protein can work wonders when it comes to filling you up, energizing your body, and just generally helping you feel your best. To find out which foods are best to fill up on when feeling low, we consulted Stefani Sassos, MS, RDN, Good Housekeeping Institute (GHI)'s registered dietitian, as well as Jaclyn London, MS, RD, CDN, the Nutrition Director at GHI, to identify 31 superfoods that are great for if you want a little extra mood boost. With plenty of beneficial nutrients and health-promoting properties, these foods all have the ability to lift up your spirits and improve your mood — and an added bonus is that they taste great, too, so you can totally get a delicious go-to snack and happiness boost in one!

  • Slide 2 of 32: Green tea isn't just great for colds — this popular drink is also a great mood booster! According to Sassos, green tea contains antioxidant compounds that have cancer-fighting properties and can reduce the risk of other chronic diseases. RELATED: These Are Green Tea's Most Exciting Health Benefits, According to a Nutritionist

  • Slide 3 of 32: Did you know that red bell peppers actually pack more Vitamin C than an orange? "They boast the most nutrition of all other bell peppers because they have been on the vine the longest," explains Sassos. These low-calorie, nutrient-dense vegetables contain many vitamins and nutrients to improve your mood, making it an ultimate happy food.

  • Slide 4 of 32: Now there's a reason to go nuts about walnuts: not only do these nuts make tasty, crunch-filled snacks, they're also one of the few plant sources for healthy omega-3 fatty acids, a nutrient that's beneficial for both the brain and the heart. RELATED: The One Nutrient You Probably Aren't Getting Enough Of, According to a Nutritionist

  • Slide 5 of 32: Move aside, yogurt: Kefir is the new it probiotic! This fermented milk drink is similar to yogurt and offers plenty of probiotic health benefits. "Replenishing the good bacteria in your gut by drinking kefir can help support digestion and even improve immunity," notes Sassos.RELATED: Everything You Need to Know About Probiotics, According to Experts

  • Slide 6 of 32: Also known as ladies' fingers or ochro, this green superfood is Sassos' pick for a great veggie that's low in calories and high in fiber — particularly heart-healthy soluble fiber. Additionally, okra is also rich in polyphenols, which are micronutrients found in many plant foods that can help your heart as well as fight inflammation.

  • Slide 7 of 32: Looking for an easy way to get your daily fix of plant-based protein? Try mixing flax into your morning smoothie or breakfast cereal. "Flaxseeds are packed with omega-3 fatty acids, fiber, and lignans, which are all nutrients recommended to improve heart healthy by the American Heart Association," says Sassos.

  • Slide 8 of 32: Whether you like oats, wheat, corn, or rice, a bowl of 100% whole-grain cereal provides you with a one-two combo of filling protein and fiber first thing in the morning — meaning you won't feel hangry pre-lunch. Some GH Nutrition Lab favorites: Alpen, Kashi GOLEAN Chocolate Crunch, and classic Cheerios! RELATED: 30 Best Healthy Whole-Grain Cereals to Add to Your Grocery List

  • Slide 9 of 32: "Soy-based foods are some of the best foods you can eat on the planet," London says. "Soybeans provide a plant-based protein source; a slew of vitamins and minerals crucial for reducing risk of chronic disease; and fiber that helps you fill up and feel satisfied."

  • Slide 10 of 32: Bananas for the win: The vitamin B6 in bananas may help prevent cognitive decline and reduce mood-related symptoms of PMS. Plus, each one provides about 12% of your daily fiber needs for better digestion. RELATED: Why You Should Eat a Banana Every Single Day

  • Slide 11 of 32: Research indicates that antioxidant-packed dark chocolate may increase serotonin levels and protect against cognitive decline. (But you already knew that chocolate makes you happy, didn't you?) "Having an ounce of chocolate per day, or about 150 to 200 calories, has a number of different benefits," Jaclyn London, MS, RD, CDN says. "While no food is a miracle-worker, I 'm a huge proponent of treating yourself with chocolate daily."

  • Slide 12 of 32: Whether you're team peanut or team almond, it's no secret that nutritionists love nuts. The energy-boosting protein and healthy fats in a 2-tablespoon serving of nut butter can fill you up and stave off cravings for less nutritious foods.

  • Slide 13 of 32: Likewise, a handful of actual nuts can have the same effect. (And it's less of a mess if you're on the go.)RELATED: Why You Should Go Nuts About Almonds

  • Slide 14 of 32: Not only is the perfect avocado toast visually pleasing to look at, but this fruit — yep, it's a fruit — also packs tons of heart-healthy unsaturated fats, fiber, and phytochemicals (a.k.a. biologically active components in plants) for satiety and disease-fighting powers.RELATED: 21 Amazing Avocado Recipes

  • Slide 15 of 32: Consider that grilled fillet as brainfood. The crucial compound docosahexaenoic acid (DHA) found in salmon helps maintain the central nervous system, not to mention the beneficial effects this fish has on your heart and metabolism.

  • Slide 16 of 32: Don't underestimate old-fashioned cottage cheese. The fresh curds provide tons of protein and tryptophan, an essential amino acid linked with improving mood and cognition in multiple research studies.RELATED: The Healthiest Cheeses You Can Buy, According to a Registered Dietitian

  • Slide 17 of 32: Plant-based protein wins yet again. Tossed in spices and roasted in the oven, these little guys meet your crunchy, savory cravings while also providing the essential nutrients folate, manganese, and iron.

  • Slide 18 of 32: London especially likes spinach for its nitrate content, which can reduce cholesterol, and your risk of heart disease. Nitrates may also help improve athletic performance, so maybe try crushing a can like Popeye if you want a better morning sweat session.

  • Slide 19 of 32: Fries in any form mean happiness, but the roasted sweet potato kind especially deserve a shout-out for their vitamin B6 content. It's an essential coenzyme for cognitive development and you can find 15% of your daily value in one medium-sized spud.RELATED: 30+ Best Sweet Potato Recipes to Try This Fall

  • Slide 20 of 32: Indulge your sweet tooth guilt-free by snacking on your favorite berries. One cup has 8 grams of fiber — a third of what you need in a day — and only 5 grams sugar. We know what we're having for dessert tonight...

  • Slide 21 of 32: Can't sleep? Try munching on an ounce of pistachios post-dinner. The protein, vitamin B6, and magnesium in these nuts can help get you in the state for better ZZZ's and consequently feel more alert tomorrow.RELATED: 17 Sneaky Foods That Make You Sleepy

  • Slide 22 of 32: You know it as the ultimate heart-healthy breakfast, but oatmeal's soluble fiber will keep you fuller, longer. Plus the B vitamins in oats also help your body yield energy from all the food you consume.

  • Slide 23 of 32: This concentrated powder can contain as much caffeine as coffee, meaning matcha's a solid choice when you need an afternoon pick-me-up. In fact, the USDA Dietary Guidelines for Americans suggests having 300 to 400 milligrams of caffeine per day to slow cognitive decline, boost memory, and improve energy.RELATED: 8 Best Superfood Powders, According to a Registered Dietitian

  • Slide 24 of 32: And let's not forget about a classic cup of joe. Women who drink coffee regularly are at a lower risk for depression, according to one decade-long longitudinal study.RELATED: 21 Surprising Coffee Facts That Will Perk Up Your Afternoon

  • Slide 25 of 32: Feeling bloated and bleh? Try making some asparagus for dinner. The spears contain good-for-your-gut prebiotics and the amino acid asparagine, which is known for its diuretic effects.

  • Slide 26 of 32: We knew it all along, but research has linked moderate alcohol intake with a better mood, not to mention a longer life. And let's not forget that red wine also provides tons of antioxidants that benefit your brain and heart.

  • Slide 27 of 32: It's made with chopped-up veggies and herbs and it satisfies your Mexican food cravings. What's not to love? RELATED: 12 Simple Salsa Recipes to Heat up Taco Tuesday

  • Slide 28 of 32: Figs are another food that can help you get more rest due to their potassium, magnesium, calcium, and iron content. "These minerals help with blood flow and muscle contraction, which are key for falling asleep," London explains.

  • Slide 29 of 32: You know'em as a great source of protein, but eggs also provide choline — an essential nutrient involved in memory, mood, and muscle control — and vitamin B12, which helps with neurological function.RELATED: 45+ Easy Egg Recipes for Your Best Brunch Ever

  • Slide 30 of 32: "Often, we find ourselves in the middle of an energy slump thanks to dehydration, which is a sneaky culprit of sleepiness," London says. An extra serving of H20-filled fruit like watermelon can help you power through your afternoon. RELATED: 25 Summer Superfoods You Need to Try Right Now

  • Slide 31 of 32: Here's another water-filled food that can help you rehydrate efficiently, especially since the citrus contains electrolytes (like potassium!) for an extra pick-me-up.

  • Slide 32 of 32: Pulses — a.k.a. the edible seeds of legumes — have found their way into everything from pasta (like Banza) to chips (like Beanitos). You'll still want to watch out for the sugar, sodium, and saturated fat content in processed foods, but the addition of plant-based protein can make indulging in your fave snacks a smarter choice. Of course, feel free to add lentils, beans, and peas to your dishes the traditional way for an extra boost.

Feeling a little blue? Eating nature's healthiest and most nutritious foods might help! No food's a miracle cure, of course, but a healthy diet full of fruits, veggies, whole grains, and lean protein can work wonders when it comes to filling you up, energizing your body, and just generally helping you feel your best.

To find out which foods are best to fill up on when feeling low, we consulted Stefani Sassos, MS, RDN, Good Housekeeping Institute (GHI)'s registered dietitian, as well as Jaclyn London, MS, RD, CDN, the Nutrition Director at GHI, to identify 31 superfoods that are great for if you want a little extra mood boost. With plenty of beneficial nutrients and health-promoting properties, these foods all have the ability to lift up your spirits and improve your mood — and an added bonus is that they taste great, too, so you can totally get a delicious go-to snack and happiness boost in one!

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Green Tea

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Red Bell Pepper

Did you know that red bell peppers actually pack more Vitamin C than an orange? "They boast the most nutrition of all other bell peppers because they have been on the vine the longest," explains Sassos. These low-calorie, nutrient-dense vegetables contain many vitamins and nutrients to improve your mood, making it an ultimate happy food.

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Walnuts

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Kefir

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Okra

Also known as ladies' fingers or ochro, this green superfood is Sassos' pick for a great veggie that's low in calories and high in fiber — particularly heart-healthy soluble fiber. Additionally, okra is also rich in polyphenols, which are micronutrients found in many plant foods that can help your heart as well as fight inflammation.

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Flaxseed

Looking for an easy way to get your daily fix of plant-based protein? Try mixing flax into your morning smoothie or breakfast cereal. "Flaxseeds are packed with omega-3 fatty acids, fiber, and lignans, which are all nutrients recommended to improve heart healthy by the American Heart Association," says Sassos.

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Cereal

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Edamame

"Soy-based foods are some of the best foods you can eat on the planet," London says. "Soybeans provide a plant-based protein source; a slew of vitamins and minerals crucial for reducing risk of chronic disease; and fiber that helps you fill up and feel satisfied."

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Bananas

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Chocolate

Research indicates that antioxidant-packed dark chocolate may increase serotonin levels and protect against cognitive decline. (But you already knew that chocolate makes you happy, didn't you?) "Having an ounce of chocolate per day, or about 150 to 200 calories, has a number of different benefits," Jaclyn London, MS, RD, CDN says. "While no food is a miracle-worker, I 'm a huge proponent of treating yourself with chocolate daily."

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Nut Butter

Whether you're team peanut or team almond, it's no secret that nutritionists love nuts. The energy-boosting protein and healthy fats in a 2-tablespoon serving of nut butter can fill you up and stave off cravings for less nutritious foods.

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Almonds

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Avocado

Not only is the perfect avocado toast visually pleasing to look at, but this fruit — yep, it's a fruit — also packs tons of heart-healthy unsaturated fats, fiber, and phytochemicals (a.k.a. biologically active components in plants) for satiety and disease-fighting powers.

RELATED: 21 Amazing Avocado Recipes

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Salmon

Consider that grilled fillet as brainfood. The crucial compound docosahexaenoic acid (DHA) found in salmon helps maintain the central nervous system, not to mention the beneficial effects this fish has on your heart and metabolism.

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Cottage Cheese

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Roasted Chickpeas

Plant-based protein wins yet again. Tossed in spices and roasted in the oven, these little guys meet your crunchy, savory cravings while also providing the essential nutrients folate, manganese, and iron.

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Spinach

London especially likes spinach for its nitrate content, which can reduce cholesterol, and your risk of heart disease. Nitrates may also help improve athletic performance, so maybe try crushing a can like Popeye if you want a better morning sweat session.

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Sweet Potato Fries

Fries in any form mean happiness, but the roasted sweet potato kind especially deserve a shout-out for their vitamin B6 content. It's an essential coenzyme for cognitive development and you can find 15% of your daily value in one medium-sized spud.

RELATED: 30+ Best Sweet Potato Recipes to Try This Fall

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Raspberries

Indulge your sweet tooth guilt-free by snacking on your favorite berries. One cup has 8 grams of fiber — a third of what you need in a day — and only 5 grams sugar. We know what we're having for dessert tonight...

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Pistachios

Can't sleep? Try munching on an ounce of pistachios post-dinner. The protein, vitamin B6, and magnesium in these nuts can help get you in the state for better ZZZ's and consequently feel more alert tomorrow.

RELATED: 17 Sneaky Foods That Make You Sleepy

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Oatmeal

You know it as the ultimate heart-healthy breakfast, but oatmeal's soluble fiber will keep you fuller, longer. Plus the B vitamins in oats also help your body yield energy from all the food you consume.

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Matcha

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Coffee

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Asparagus

Feeling bloated and bleh? Try making some asparagus for dinner. The spears contain good-for-your-gut prebiotics and the amino acid asparagine, which is known for its diuretic effects.

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Wine

We knew it all along, but research has linked moderate alcohol intake with a better mood, not to mention a longer life. And let's not forget that red wine also provides tons of antioxidants that benefit your brain and heart.

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Salsa

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Figs

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Eggs

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Watermelon

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Oranges

Here's another water-filled food that can help you rehydrate efficiently, especially since the citrus contains electrolytes (like potassium!) for an extra pick-me-up.

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Pulses

Pulses — a.k.a. the edible seeds of legumes — have found their way into everything from pasta (like Banza) to chips (like Beanitos). You'll still want to watch out for the sugar, sodium, and saturated fat content in processed foods, but the addition of plant-based protein can make indulging in your fave snacks a smarter choice. Of course, feel free to add lentils, beans, and peas to your dishes the traditional way for an extra boost.

Microsoft and partners may be compensated if you purchase something through recommended links in this article.

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