Feeling Down? Try One Of These Mood-Boosting Recipes From A Chef & RD

But beyond full-scale uses of diet in psychiatry, there are some great healthy foods that are sure to help improve our mood when things feel low. These recipes were dreamed up by a team, registered dietitian Margie Saidel, MPH, R.D., and executive chef Peter Gilhooly (who work together at Chartwells K12), to boost your mood and fill your family's table with nutritious options.

"Blueberries are, of course, delicious on their own, either fresh in season or frozen all year round, which is perfect for such a small but powerful fruit," explains Saidel. "They are loaded with antioxidants such as vitamin C and a compound called anthocyanin, which gives them their dark blue color and many of their health benefits. They protect your brain in ways that can boost short-term memory, concentration, and focus."

"Beets are gaining in popularity for their taste and nutritional benefits, including adding strength to your workout routine," says Saidel. "They contain natural nitrates from the soil where they are grown, which converts to a substance that increases blood flow and provides short bursts of strength," meaning you'll get a mood boost with (or without) that aforementioned workout. For a full plant-based meal, she recommends adding white beans for a bit of protein with the veggies.

"Known as a superfood, kale contains so many vitamins, minerals, and antioxidants that it is well deserving of the title," shares Saidel. "We could also call it brain food because it contains vitamin B6, folate, and iron, which are all essential for the production of serotonin and dopamine, the feel-good hormones."

This simple salad is also affordable to make: "Call them chickpeas or garbanzo beans; they've been enjoying a resurgence in popularity as a nutritious, tasty, and inexpensive source of magnesium, vitamin B6, and protein," says Saidel. "This small but mighty legume contains protein that supports the production of the feel-good hormones serotonin and dopamine and vitamin B6, which can help prevent anxiety."