These Mood-Boosting Foods May Help You Feel Happier, Especially as You Age

Feeling sadness, grief, and loneliness is part of being human. No one makes it through life without scars, after all. But when that sadness lingers and starts interfering with everyday tasks, it could be more than just a rough patch.

The World Health Organization estimates that roughly 280 million people worldwide experience depression, which is marked by persistent low mood, fatigue, appetite changes, emptiness, and a loss of interest in things you once enjoyed. And while many people turn to medication, therapy, exercise, or social support to cope, new research shows that diet may play a bigger role in mood than we realized, especially as we get older.

While many studies have linked groups of food like ultra-processed foods to a negative overall mood, the researchers of this study, published in the British Journal of Health Psychology, sought to focus on how food affects positive mental well-being.

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They analyzed data from more than 3,000 middle-aged and older adults in England, tracking their intake of fruits, vegetables, fish, and polyunsaturated fatty acids (PUFAs), the healthy fats found in foods like salmon, walnuts, and avocados. Then they compared those habits to three markers of happiness: sense of purpose, daily positive emotions, and overall life satisfaction.

The evidence for eating healthy was clear. The biggest boost to happiness levels came from fruits and vegetables, which were linked to a higher sense of purpose and life satisfaction. Fish was also linked to higher levels of happiness.

Altogether, the findings suggest that a plate full of colorful produce and a few servings of fatty fish each week may do as much for your mood as it does for your heart. However, according to the researchers, it's important to note that "correlational relationships do not establish causation, and while these are plausible implications, further research is needed to test these assertions."