We're putting some sunshine on our plates and focusing on foods that can help fight depression and improve our mood.

Have difficulty getting up in the morning or feeling unmotivated? It turns out your diet can help you out.

1. Salmon

Fish—especially cold-water species, such as salmon—is one of the best foods you can eat. Not only does it contain an excellent source of protein and has a high energy value, but it's also rich in omega-3, which has a beneficial effect on brain chemical messengers, such as dopamine and serotonin, which are responsible for our mood. The very high iron content and B vitamins in this oily fish also contribute to its energy intake.

2. Avocado

Packed with tyrosine, an amino acid that enhances the secretion of dopamine and norepinephrine, this fruit also contains B vitamins, potassium, calcium, magnesium and fibre.

3. Leafy Green Vegetables

With a low caloric intake, leafy green vegetables provide more nutrients than any other type of food. If you eat little red meat, make sure to eat spinach, which is a good source of iron. It also contains large amounts of vitamin B9, which is essential for the secretion of serotonin, the feel-good hormone. It is also found in broccoli and asparagus.

4. Bananas

Bananas are rich in magnesium and B vitamins. Consuming them helps regulate the nervous system and stabilize mood. They also contains a lot of tryptophan, an amino acid that synthesizes serotonin.

5. Eggs

Eggs contain choline, an important nutrient in brain development and function. A large egg provides about 200g of choline, which is half the daily requirement for an adult.

6. Flaxseeds

These oily seeds are full of omega-3 and antioxidants. Flaxseeds also contain vitamin B9, which regulates mood. Tip: grind flaxseeds into flour to make them easier to digest and sprinkle them on salads, mueslis, or desserts.

7. Pickles

Pickles help our gut health, allowing it to produce serotonin. Note: fermented foods have beneficial effects on stress.

8. Dark Chocolate

Good news, chocolate is rich in antioxidants and magnesium! It also contains theobromine, a psychostimulant with effects similar to caffeine and serotonin. A square of 80% dark chocolate will put a smile back on your face for more than one reason.

9. Berries

Blackcurrants, goji berries, cranberries, blueberries, raspberries—treat yourself to these important sources of vitamin C, minerals, fibre, and antioxidants. Berries also prevent premature aging of cells.

10. Citrus

Packed with vitamin C, citrus fruits are among the most invigorating foods. Vitamin C—often referred to as anti-fatigue—is involved in many functions in the body, including storing energy, boosting the immune system, and assimilating iron from food. The simple carbohydrates in citrus fruits energize us in minutes! Grapefruit, clementines, and oranges contain vitamin B9, serotonin's natural friend.

11. Dried Fruits

Dried fruits are rich in simple carbohydrates, quickly digested sugars that have the ability to give our body a boost! In particular, they have a high magnesium content, a mineral that is involved in the transformation of food into energy. Dried fruits are the favourite food of athletes when they to fuel for sport.

12. Yogurt

Rich in carbohydrates and protein, yogurt is an excellent source of energy. It contains vitamin B2 which helps the body use the energy from its protein, carbohydrates, and fats. Yogurt with probiotics strengthen the immune system.

13. Beans

Beans are energy bombs. Since their complex carbohydrates are digested slowly, they create a continuous supply of fuel to the cells, which helps prevent energy dips during the day. To stay feeling good, we love including lentils, beans, and chickpeas into our meals whenever we can.

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