Naturalpath

When we’re feeling down, our first impulse is to reach for comforting—but often unhealthy—food fixes. Put the mac ‘n’ cheese and ice cream down!

According to celeb nutritionist Oz Garcia, Ph.D, we can actually eat our troubles away with wholesome, naturally mood-enhancing foods. Here are his picks to put a smile on your plate:

A little dark chocolate

can “wipe away the blues” by boosting the brain’s levels of serotonin (which promotes relaxation) and helping stimulate the production of endorphins, the same feel-good chemicals released during exercise.

Walnuts

also raise serotonin levels, making them an ideal snack. Sprinkle them in probiotic yogurt, which was found to improve people’s moods when eaten for a 3-week period.

Fish like salmon and tuna

contain omega-3s, which are proven mood elevators. In fact, a study showed that fish eaters are 31% less likely to suffer from depression.

Complex carbs such as yams, legumes and organic whole grain breads

can increase serotonin levels when eaten with proteins containing tryptophan, like turkey.

Whip up your own batch of cheer with these recipes for Walnut-Crusted Salmon and Turkey Salad with Beans.