Many of us have experienced emotional eating at some point in our lives. When we’re feeling down, stressed, or anxious, it’s natural to turn to food for comfort.

However, indulging in unhealthy comfort foods can leave us feeling guilty, bloated, and even more anxious than before.

But not all comfort foods are created equal. In fact, there are plenty of nutrient-rich foods that can help boost your mood, ease anxiety, and help you feel more relaxed. Here are some of our top picks for what to eat when you’re feeling down.

Leafy Greens

Leafy greens like spinach, kale, and arugula are packed with vitamins, minerals, and antioxidants that can help improve your mood and reduce anxiety.

They’re particularly high in magnesium, a mineral that can help relax your muscles and calm your nerves.

Try adding some leafy greens to your morning smoothie, or toss a handful into your salad at lunch or dinner.

Fatty Fish

Fatty fish like salmon, sardines, and mackerel are high in omega-3 fatty acids, which have been shown to help reduce anxiety and depression. These healthy fats are also important for brain health and can help improve your overall mood.

Try incorporating fatty fish into your diet a few times a week. For a quick and easy meal, try grilling or baking a fillet and serving it with roasted vegetables or a side salad.

Berries

Berries like blueberries, raspberries, and strawberries are loaded with antioxidants that can help protect your brain from oxidative stress. Plus, they’re high in vitamin C, which can help reduce stress hormones and boost your immune system.

Try adding a handful of berries to your oatmeal or yogurt in the morning, or enjoy them as a sweet and refreshing snack.

Dark Chocolate

Yes, you read that right – chocolate can actually be good for you! Dark chocolate, in particular, is loaded with antioxidants and compounds that can help improve your mood and reduce stress levels.

Just be sure to choose a high-quality dark chocolate with a high percentage of cacao (at least 70% or higher).

Yogurt

Yogurt is a great source of probiotics, which can help improve gut health and reduce symptoms of anxiety and depression. It’s also high in protein, which can help you feel full and satisfied.

Try adding some fresh fruit and nuts to your yogurt for a delicious and nutritious snack.

Nuts and Seeds

Nuts and seeds like almonds, walnuts, and pumpkin seeds are high in healthy fats and protein, which can help keep you feeling full and satisfied. They’re also loaded with vitamins and minerals that can help improve your mood and reduce anxiety.

Try snacking on a handful of nuts or seeds when you’re feeling hungry between meals, or sprinkle them on top of your oatmeal or yogurt for an extra boost of nutrition.

Whole Grains

Whole grains like brown rice, quinoa, and whole-wheat bread are rich in fiber, which can help improve digestion and keep you feeling full.

They’re also high in complex carbohydrates, which can help boost serotonin levels in your brain and improve your mood.

Try substituting whole grains for refined grains (like white bread and pasta) in your meals. For example, swap out your regular pasta for whole-wheat noodles, or serve your sandwich on whole-grain bread.

Avocado

Avocado is loaded with healthy fats and fiber, which can help keep you feeling full and satisfied. It’s also high in vitamins and minerals (like vitamin C and potassium) that can help improve your mood and reduce stress.

Try adding some avocado to your salad or sandwich for a delicious and nutritious meal.

Turmeric

Turmeric is a spice that’s commonly used in Indian and Middle Eastern cuisine. It’s high in antioxidants and has anti-inflammatory properties that can help improve your mood and reduce stress levels.

Try sprinkling some turmeric on your roasted vegetables, or adding it to your favorite curry recipe.

Conclusion

Indulging yourself with comfort foods is fine but it’s important to choose the right foods when you’re feeling down.

By incorporating nutrient-dense foods into your diet, you can help improve your mood, reduce stress levels, and feel more relaxed overall.

If you’re struggling with anxiety or depression, it’s also important to seek help from a mental health professional. Proper nutrition is just one piece of the puzzle when it comes to managing your mental health.