If you think that a chocolate bar or glazed doughnut is enough to keep stress at bay, think again. The science on food and mood suggests that there are better feel-good treats than sugar-laden junk foods.

For starters, most popular comfort foods like ice cream and cookies do more harm than good. That sugar high you get from gorging on those foods can actually send your blood sugar and energy levels crashing hard after just a couple of hours, leaving you far more irritable and tired than before.

But just as some foods can have a negative effect on your mood and general disposition, experts find that certain foods, most of them rich in nutrients, can have the opposite effect.

Here are some of the best foods and eating habits for getting rid of the blues, minus the unhealthy cravings.

No more refined carbs – choose whole grains

White foods like white rice, white bread and white flour are at the heart of sugar crashes. You might not know it, but these foods are brimming with refined carbs that are just as good as sugar.

In contrast, less processed whole grains are far healthier, retaining most of their nutrients while having fewer carbs. Also, the carbs in whole grains take longer to digest, so there’s no chance of blood sugar spiking.

Plus, whole grains are great sources of B vitamins, which are essential for mental health. Vitamin B6, for example, helps in producing serotonin, the neurotransmitter responsible for regulating mood.

Some good examples of whole grains include quinoa, brown rice, whole wheat, bulgur wheat, buckwheat, wild rice, millet and amaranth.

Start the morning with a balanced breakfast

Recent studies show that people who eat a balanced breakfast on a regular basis have a lower risk of developing depression or showing signs indicative of depression.

In a 2017 study, for instance, researchers found that people who reported that they seldom ate breakfast showed more signs consistent with depression. While far from conclusive, findings like these still offer insights into the relationship between food and mood.

For a well-rounded breakfast, choose foods rich in fiber, beneficial fats and nutrients. Oatmeal made with whole, fiber-rich oats is a good example of a filling and nutritious breakfast. You can top it with nuts for a dash of beneficial omega-3 fats and wash it down with fresh fruit juice for a nutrient boost.

Load up on salad greens and other veggies

Substitute raw carrot sticks or fresh cucumber slices for potato chips or french fries. Veggies, dark green or no, are rich in nutrients essential for mental health, such as folate, magnesium and selenium. Studies also show that eating more fruits and vegetables can help slash the risk of depression.

You’ll want to “eat the rainbow,” as experts put it, to get a wide range of vitamins, minerals and beneficial plant compounds that double as antioxidants. Some good examples of green veggies to eat include kale, spinach and broccoli. For orange and red veggies, go for pumpkins, carrots and sweet bell peppers.

Eat more foods that contain omega-3 fats

Salmon, sardines, mackerel and similar fatty fishes are brimming with omega-3 fats. Several studies have shown that these fats, which can also be found in nuts and seeds, are great for brain and mental health.

Two kinds of omega-3 fats, in particular, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are vital for normal brain function and development. These two are also linked to lower depression risk.

Enjoy just the right amount of caffeine

Caffeine isn’t bad, per se. In fact, studies show that caffeine triggers the release of brain chemicals like dopamine, which is involved in how we feel pleasure.

The problem arises when we drink too much caffeinated beverages like coffee and certain teas. Doing can actually make you feel irritable.

Meanwhile, people who drink coffee late in the afternoon or in the evening could lead to you having trouble falling asleep. This can then set you up for mood swings the next morning.

Because caffeine is neither 100 percent good nor 100 percent bad, it’s important to consume it in moderation. You also shouldn’t drink coffee or caffeinated tea too late in the day.

Get your sunshine vitamin from foods

Research suggests that vitamin D, dubbed the sunshine vitamin, helps boost levels of serotonin. Vitamin D deficiency has also been implicated in the development of depression in adults.

While sunlight is often considered the main “source” of vitamin D, certain foods are also rich in this nutrient. These include cheese, egg yolks, milk, seafood and animal organs.

Making these foods a regular part of your diet, especially if you’re at risk of vitamin D deficiency, can help keep serotonin levels stable and reduce your risk of developing mood disorders.

Say yes to yogurt

Yogurt, kefir and sauerkraut, among other fermented foods, are excellent sources of beneficial microbes called probiotics. These helpful critters are better known for their benefits for gut health. However, emerging research suggests that probiotics also have protective effects against depression.

Eating nature’s most nutritious foods, as well as practicing healthier eating habits, can help boost mood and prevent mood swings better than indulging in sweets and junk foods. To retain the habits listed above for the long-term, start small and practice them one at a time.

Sources:

VeryWellMind.com

Goodnet.org

Healthline.com