Super Snacks: 5 Best Snacks for Mood

By , Caring.com contributing editor
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Change your diet, change your mood? Science says the answer is yes. Food isn't just fuel for the body; it feeds the mind and changes our moods. Food scientists are still exploring the big picture regarding food and mood, but it's clear that certain foods have a feel-good factor. Try these five mood-boosting snacks.

1. Bananas

Bananas offer serious mood-lifting power, with their combination of vitamins B6, A, and C; fiber; tryptophan; potassium; phosphorous; iron; protein; and healthy carbohydrates.

When you eat a banana, you'll get a quick boost from the fructose as well as sustaining energy from the fiber, which helps prevent a blood sugar spike and ensuing drop in energy and mood. Carbohydrates aid in the absorption of tryptophan in the brain, and vitamin B6 helps convert the tryptophan into mood-lifting serotonin. Bananas are also a great source of potassium. Although potassium isn't directly related to mood, it's needed to regulate fluid levels and keep muscles working properly, which is important for feeling energized, a key factor for a sunny outlook. And finally, bananas also offer iron, which is crucial to producing energy and fighting fatigue.

Best of all, bananas are available year-round and are easy to tote -- just make sure to pack them on top!

Get even happier: Bananas are among the best when it comes to mixing and matching mood-boosting snacks. For a sunny smoothie, blend a banana with one handful of spinach, a tablespoon of ground flaxseed, and half a cup of apple juice. Spinach is one of the richest food sources of folate (vitamin B9) you can find, and flaxseed is full of omega-3s. When combined, these nutrients help maintain stable levels of brain serotonin and may help reduce your risk of depression.

For a sweet treat, try a frozen dark chocolate-covered banana, which you'll find in the freezer section of many natural foods stores. Or melt your own dark chocolate at home to dip banana slices in for a satisfying, mood-lifting fondue.