Want a dash of good cheer? Take a walk through the grocery store’s shelves. Foods are rich in vitamins, minerals and fatty acids, they help to increase happiness, lessen symptoms of depression and fight anxiety.


Food improves your mood! This all comes down to the brain. A healthy cognitive system is essential to regulating mood, and certain nutrients have a profound impact on maintaining normal brain function. Calcium, iron, magnesium, omega-3 fatty acids, Vitamin B6, B12, Vitamin D and Zinc are the most important of all nutrients to be associated with normal brain functioning and to combat depression and to boost your mood.


Calcium maintains strong bones and healthy blood vessels and reduces the risk of Type 2 Diabetes. Calcium is often paired with Vitamin D to help regulate mood fluctuations.


Iron plays an important role in the body, from transporting oxygen to supporting energy levels and aiding muscle strength. Low iron levels can lead to feeling fatigued and depressed.


Magnesium deficiency can cause irritability, fatigue, mental confusion and predisposition to stress. Magnesium plays a large role in development of serotonin, which is a major contributor to feelings of happiness.


Omega-3 plays an important role in brain health. The body does not naturally create omega-3, so it needs to be consumed by outside sources. Omega-3 deficiency symptoms include feeling fatigued, mood swings, memory decline and depression.

Vitamin B6

Vitamin B6 helps the production of neurotransmitters. Deficiencies in B6 include weakened immune system, confusion and depression. Vitamin B6 helps to regulate good moods.

Vitamin B12

B12 is an essential element that aids in the creation of red blood cells and nerves. Low levels of B12 can cause fatigue, slowed reasoning and paranoia. Vitamin B12 is found naturally in meats, eggs and animal byproducts. Consuming enough B12 allows the body to synthesize a group of nutrients critical for normal neurological function.

Vitamin D

Vitamin D helps regulate cell growth, maintain the immune system and protects bones. Most often low levels of vitamin D are the result of indoor lifestyles, limited sun exposure and inadequate intake of vitamin D. The sun is a natural provider of vitamin D.


Zinc is found in almost every cell and plays an important role in supporting a healthy immune system and helping the body protect the gut form damage. Low levels of zinc can cause a weakened immune system, loss of appetite, anemia, hair loss and depression. A lack of zinc can trigger depressive behaviors, so lead up on zinc-rich foods to balance your mood.

Try foods containing these nutrients for a mid-day pick-me-up to promote long-term happiness.