Feeling low? No motivation to train?
We all know those days when our energy just disappears. The good news is that your diet can actually help lift your mood! Mood Food refers to foods that make you feel happier by boosting neurotransmitters like serotonin and reducing stress. No wonder the Mood Food trend is becoming so popular. Here’s everything you need to know about the foods that can give your mood a real boost.
What exactly is Mood Food?
The term Mood Food literally means “food for your mood”. It refers to foods that can have a positive effect on how we feel. What we eat doesn’t just affect our body, it also impacts our mental wellbeing.
When we don’t get the right nutrients, we often feel tired, unmotivated, or even irritable. A lack of certain vitamins and minerals can lead to poor concentration and mood swings. Nutritious Mood Food, on the other hand, promotes the release of feel-good hormones such as serotonin and dopamine, which help us stay balanced and positive.
So, the right foods can not only boost your energy but also increase your motivation and support better mental balance.
How does the Mood Food trend work?
Happiness doesn’t just appear out of nowhere. In the brain, the neurotransmitter serotonin helps us feel happy. Along with dopamine and endorphins, it’s known as one of the “happy hormones”. Serotonin is found in foods like bananas and chocolate.
But it’s not quite as simple as just eating serotonin-rich foods as serotonin itself can’t cross the blood-brain barrier.
No worries though! You can support serotonin production naturally by eating foods rich in the amino acid L-tryptophan. Tryptophan is a building block of protein and a direct precursor to serotonin and it can cross into the brain without a problem. That’s why protein-rich foods containing tryptophan are key for lifting your mood.
Tip: To absorb and use tryptophan more effectively, your body benefits from slightly higher insulin levels and insulin is released when you eat carbohydrates. So the best Mood Food combines a good amount of tryptophan with complex carbohydrates.
Mood Food: Foods that improve your mood
You won’t often see tryptophan listed on food labels, but some foods are particularly rich in it. Below are some great examples of “happy foods” that deserve their Mood Food status, along with their average tryptophan content (per 100 g).
Try including these regularly in a varied and balanced diet to help support a positive mood.
Bananas
Contain both serotonin and tryptophan (around 18 mg/100 g). They also provide natural sweetness and quick energy, making them a perfect snack. Their carbohydrate content helps tryptophan reach the brain more easily, amplifying the feel-good effect. Pair with plant yoghurt or nuts for extra protein and a cheerful energy boost.
Chilli
The spicy compound capsaicin in chilli triggers the release of endorphins - the body’s natural painkillers that also create feelings of pleasure. That’s why the “pepper high” after eating spicy food feels so good! Plus, chilli boosts metabolism. So go ahead and spice up your cooking for a natural mood lift.
Fish
Fish is an excellent source of omega-3 fatty acids, which support both heart health and a positive mood. Many types of fish also provide plenty of tryptophan: tuna (300 mg), mackerel (270 mg), salmon (260 mg), herring, cod, and trout (around 250 mg). The German Nutrition Society (DGE) recommends eating fish twice a week to enjoy its full health benefits.
Meat
Lean meat delivers high-quality protein and large amounts of tryptophan, particularly pork liver (310 mg) and pork fillet (300 mg). Chicken (280 mg) and beef fillet (270 mg) are also great sources.
If you don’t eat meat, don’t worry, dairy products, especially cheese, also contain plenty of this “happy” amino acid.
Cheese
Among cheeses, parmesan is top of the list with 490 mg of tryptophan per 100 g, followed by emmental (440 mg) and edam (400 mg). A classic feel-good meal: wholegrain pasta with tomato sauce and a sprinkle of parmesan is tasty, satisfying, and guaranteed to lift your spirits.
Eggs
Whether boiled, scrambled, or poached, eggs provide about 230 mg of tryptophan per 100 g. They’re also rich in high-quality protein, vitamin B12, and omega-3s, a powerful combo for both mood and brain function.
Soy
Dried soybeans pack an impressive 450 mg of tryptophan per 100 g. Whether as tofu, tempeh, or soy milk, soy products are a fantastic plant-based source of protein and mood-boosting amino acids.
Nuts and Seeds
Snack your way to happiness! Cashews, walnuts, and hazelnuts contain 250–330 mg of tryptophan per 100 g. Pumpkin seeds are even higher at 559 mg, and peanuts (technically legumes) provide about 320 mg. Enjoy as a handful of nuts or in a protein nut bar for a quick energy and mood lift.
Grains
Wholegrains provide complex carbohydrates and steady energy for body and brain. Oats (190 mg tryptophan/100 g) and wheat bran (250 mg/100 g) are especially nutritious. Add them to porridge, muesli, or homemade oat biscuits for a healthy, mood-supporting start to your day.
Dark Chocolate
The ultimate comfort food! Dark chocolate contains tryptophan and theobromine, which has relaxing and mildly stimulating effects. Sugar and fat enhance the pleasure response, though at around 500 kcal per bar, moderation matters. For a healthier alternative, try cocoa in plant milk or a chocolate protein shake that supports both recovery and happiness after training.
Mood Food in Everyday Life: Practical Tips
It’s easy to incorporate Mood Food into your daily routine at breakfast, as a snack, or in your main meals. The key is variety and balance, combining several mood-enhancing foods throughout the day to keep your body and mind in sync.
Simple ways to add Mood Food to your day:
- Breakfast: Start with porridge made from oats, banana, and nuts - rich in tryptophan and healthy fats.
- Lunch: A fresh salad with avocado, nuts, and an olive-oil dressing provides key nutrients for wellbeing.
- Snack: Enjoy a square of dark chocolate or a protein bar for a quick boost.
- Dinner: A bowl with quinoa, tofu, or salmon offers a balanced mix of protein, healthy fats, and omega-3s.
Include plenty of complex carbs like wholegrains and legumes to keep blood sugar steady and energy levels up. And don’t forget hydration! Water, unsweetened tea, or (plant) milk blended with cocoa or protein powder are all great choices.