You're having a bad day, so you grab that chocolate bar or bag of chips to feel better. And how do you feel afterward? When you're not feeling great, it can be tempting to snack. However, there are also healthier options that have actually been proven to improve your mood!

These 5 foods have been scientifically proven to positively influence your mood:

1. Fatty fish

Omega-3 fatty acids are essential fats that you get from food. Fatty fish like salmon and tuna are rich in two types of omega-3 (DHA and EPA), which are linked to lower levels of depression. There are also many plant-based alternatives for this omega-3 these days, such as products containing algae oil!

2. Dark chocolate

Another reason to grab that piece of chocolate! This tasty snack is rich in mood-boosting ingredients like caffeine, theobromine, and N-acylethanolamine—a substance chemically similar to cannabinoids that is linked to improving your mood.

In addition, chocolate also has a high 'pleasing' factor, where you enjoy the taste, texture and smell, which can boost a good mood.

3. Fermented foods

Ever heard of trendy kimchi and kombucha? These fermented foods can improve your gut health and mood. The fermentation process creates probiotics; these living organisms support the development of healthy bacteria in your gut and influence your serotonin levels. Not so keen on food hype? The well-known yogurt and sauerkraut also fall into this category.

4. Berries

Delicious in your smoothie or yogurt. If you can't find them fresh, the frozen variety is a great substitute! A diet rich in fruit is linked to a lower rate of depression, and berries are packed with antioxidants that play a key role in combating oxidative stress, an imbalance of harmful substances in your body.

They're also high in anthocyanins, the pigment that gives them their distinctive purple-blue color. A diet rich in anthocyanins shows a 39% lower risk of depression symptoms.

5. Nuts and seeds

A handful of these isn't a bad idea, as nuts and seeds contain plenty of plant-based protein, healthy fats, and fiber. They also provide tryptophan, an amino acid responsible for the production of (there it is again) serotonin. Almonds, cashews, peanuts, and walnuts, among others, are excellent sources.

In addition, certain nuts and seeds, such as almonds and pine nuts, are a good source of zinc and selenium. These minerals are excellent for supporting your cognitive function, which is associated with a higher rate of depression.

So....

The next time you're craving sweet, calorie-dense treats, try one of these powerhouses. You'll likely benefit your mood and health much more in the long run.

And while there's a growing body of research on the relationship between nutrition and mental health, it's important to remember that your mood is influenced by many factors, including stress, environment, sleep, genes, disorders, and nutritional deficiencies.