1. Dark Chocolate: A Guilty Pleasure... Not So Guilty After All!

Dark chocolate is often demonized because of its sugar and fat content, but it also has interesting properties that boost mood. It contains flavonoids, antioxidants that improve blood flow to the brain and stimulate the production of endorphins, the "feel-good" hormones. Choose chocolate with at least 70% cocoa to enjoy its benefits without excess sugar. A study published in the Journal of Psychopharmacology showed that consuming dark chocolate reduces stress and improves mood.

2. Bananas: The Fruit of Happiness Par Excellence

Bananas are rich in potassium, an essential mineral for the proper functioning of the nervous system. They also contain tryptophan, an amino acid that the body converts into serotonin, a neurotransmitter that regulates mood, sleep, and appetite. A banana is therefore an ideal snack to combat stress and anxiety. Furthermore, their vitamin B6 content contributes to the production of dopamine, another "feel-good" hormone.

3. Brazil Nuts: A Boost of Selenium to Fight Depression

Brazil nuts are an excellent source of selenium, an essential trace element that plays an important role in thyroid function and mood regulation. A selenium deficiency can lead to fatigue, irritability, and depression. Just one Brazil nut a day is enough to meet your daily selenium needs. However, it's important not to overdo it, as excessive consumption can be toxic.

4. Oily Fish: The Champions of Omega-3

Oily fish such as salmon, tuna, sardines, and mackerel are rich in omega-3 fatty acids, essential fats that are beneficial for brain health. Omega-3s help reduce inflammation in the brain and improve communication between nerve cells. Studies have shown that regular consumption of oily fish can reduce symptoms of depression and anxiety. The American Journal of Clinical Nutrition published a meta-analysis confirming these effects.

5. Lentils: Complex Carbohydrates for Stable Energy

Lentils are an excellent source of complex carbohydrates, fiber, and protein. They help stabilize blood sugar levels, preventing energy spikes and crashes that can affect mood. Furthermore, lentils are rich in folate (vitamin B9), an essential vitamin for the production of neurotransmitters like serotonin and dopamine. Folate deficiency may be associated with depression.

6. Chia Seeds: A Superfood for Your Mood

Chia seeds are rich in fiber, omega-3 fatty acids, and antioxidants. They help regulate blood sugar, reduce inflammation, and protect the brain from oxidative damage. In addition, chia seeds are a good source of tryptophan, the amino acid precursor to serotonin. Add them to your smoothies, yogurt, or salads for an energy and mood boost.

7. Yogurts: Probiotics for a Happy Gut, a Happy Brain

Yogurt, especially Greek yogurt, is an excellent source of probiotics, beneficial bacteria that live in our gut. A growing body of research highlights the strong link between gut health and mental health. Probiotics can influence neurotransmitter production and reduce inflammation in the brain. Choose a plain yogurt, without added sugar, and enrich it with fruit and nuts.

8. Spinach: A Concentrated Source of Nutrients for the Brain

Spinach is rich in magnesium, an essential mineral for muscle relaxation and mood regulation. A magnesium deficiency can lead to anxiety, irritability, and sleep disturbances. Spinach is also a good source of folate, vitamin C, and antioxidants, which protect the brain from damage. Add it to salads, soups, or smoothies for a nutritional boost.

9. Avocados: Good Fats for a Healthy Brain

Avocados are rich in monounsaturated fats, healthy fats that are beneficial for heart and brain health. They also contain potassium, vitamin K, and folate. These healthy fats help improve blood flow to the brain and promote the production of neurotransmitters. Add avocado to your salads, toast, or smoothies for a creamy texture and a nutritional boost.

10. Coffee: A Stimulant to Consume in Moderation

Coffee contains caffeine, a stimulant that can improve mood, concentration, and energy. Caffeine blocks adenosine, a neurotransmitter that promotes sleepiness, allowing us to feel more awake and alert. However, it's important to consume coffee in moderation, as excessive consumption can lead to anxiety, insomnia, and irritability. Limit yourself to 1-2 cups per day and avoid drinking it late in the day.