All of us can feel sad from time to time. And when your mood is low, it is easy to turn to unhealthy foods to try and make yourself feel better. Maybe it’s grabbing a king size candy bar when you’re unloading your groceries in the checkout lane at the store, or munching through a bag of potato chips while you’re binging on your favorite Netflix®† series.

While that may seem like the easy choice, sugary and salty foods can often leave you feeling sluggish and bloated. Luckily, there are so many good mood-boosting foods that can play a vital role in helping you feel better, and thus improving your outlook on life.

Here is an easy list that will help you determine which foods are the best mood boosters for you. These will offer a healthy and satisfying way to feel better, one snack and meal at a time.

Dark leafy greens

Loading up your salad with dark leafy greens like spinach and swiss chard - or serving them sauteed as a side dish -  not only gives you forkfuls of fiber to balance your blood sugar, but they are also rich in nutrients like iron and vitamin B that help improve brain function. Another plus: they give you a good dose of magnesium, a mood-booster that can raise your serotonin levels.

If greens make you grimace, find a good nutrient-dense supplement to fill in the gaps. Nutrilite™ Concentrated Fruits and Vegetables is made from whole food extracts, which means its special formula is rich with phytonutrients. This supplement provides the phytonutrient equivalent of more than 5 servings of fruits and vegetables.

Salmon

Whether you sear it, broil it or slide it onto a toasted bun, a serving of salmon is a good source of omega-3 fatty acids and vitamin B-12. Both of these can help lower your risk of depression, research shows. There’s also a bonus: Nutrients in salmon can make your hair grow better and your skin look healthier.

Whole-grain foods

The next time you’re at the store, make sure you are stocking up on whole grains. Foods like  brown rice, oatmeal and quinoa not only make you feel full longer, they give you a boost. Whole grains are important sources of B vitamins, which are vital to your brain’s health.

Turkey

Slices of this sandwich staple and holiday favorite are rich in tryptophan, an amino acid that helps produce mood-boosting serotonin. A serving of turkey also contains an array of B vitamins, which are good for your brain. It’s a great choice for people who are trying to include more flavorful, lean protein into their diets.

Dark chocolate

You don’t need to tell us twice - indulging in dark chocolate is a nice little mood booster. It contains phenethylamine, which triggers your body’s release of feel-good serotonin. But while cocoa can improve your mental outlook, you want to be careful not to overload on sugar. Stick to dark chocolate, not milk chocolate. And keep your daily dose to 1 or 2 ounces.

Eggs

These little bundles are a nutritional powerhouse. Scrambled, poached or over-easy, eggs are a good source of high-quality protein. They pack vitamin D, which increases your level of serotonin. Eggs also contain choline, which acts as a neurotransmitter to boost your memory and your mood.

Probiotic-rich foods

In this case, a little taste of sour can sweeten your mood. Probiotic-rich foods like yogurt, sauerkraut, kefir, tempeh and even pickles are all associated with a better mental outlook. Probiotics in foods or supplement form have been shown to support gut health.

If foods that pack a probiotic punch are not your favorites, try a supplement instead. Nutrilite™ Digestive Probiotic comes in small packets and is easily dissolvable in water, your favorite cold beverage, or in food. A special protective coating ensures more than 1 billion active probiotics are delivered to your body right where they can do the most good.

Matcha green tea

Sipping on matcha green tea is a tasty way to brighten your mood. This kind of tea is known for having a high concentration of flavonoids and L-theanine, which can make you feel more relaxed because they increase your serotonin and dopamine levels. And there’s just something about slowing down and cozying up with a cup of tea that makes you smile.

As you are planning your meals, make sure to include a healthy mix of all these good mood foods. Finding a natural way to increase your happiness might just be a few bites away.

†Netflix® is a registered trademark of Netflix, Inc.