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🙂 Best foods for mood and normal psychological function

What to do — the quick answer

Tap any line for the reason, the evidence level and the source. The full step-by-step explanation follows below.

🥗 Eat more of

  • SalmonDiet linked to better mood · Normal psychological function
    How it helps your mood

    Diet linked to better mood: In a 12-week trial in adults with depression, a Mediterranean-style diet led to remission more often than social support alone. A small trial, used alongside usual treatment. PubMed study

    Normal psychological function: These nutrients are authorised to contribute to normal psychological function. Food supports normal function; it does not treat depression. EUR-Lex

    The evidence
    Trials Mediterranean-style diet Step 1
    In a 12-week trial in adults with moderate to severe depression, a Mediterranean-style diet (whole grains, vegetables, fruit, legumes, fish, olive oil, unsalted nuts; fewer sweets, fried and processed foods) led to remission in 32 % vs 8 % with social support alone. A small trial (67 people), used alongside usual treatment. PubMed study
    EU claim Normal mood function · 0.69 mg per portion Step 2
    “Vitamin B6 contributes to normal psychological function.” EUR-LexEU Commission
    All nutrients & evidence for salmon →
  • Wholemeal breadDiet linked to better mood
    How it helps your mood

    In a 12-week trial in adults with depression, a Mediterranean-style diet led to remission more often than social support alone. A small trial, used alongside usual treatment. PubMed study

    The evidence
    Trials Mediterranean-style diet Step 1
    In a 12-week trial in adults with moderate to severe depression, a Mediterranean-style diet (whole grains, vegetables, fruit, legumes, fish, olive oil, unsalted nuts; fewer sweets, fried and processed foods) led to remission in 32 % vs 8 % with social support alone. A small trial (67 people), used alongside usual treatment. PubMed study
    All nutrients & evidence for wholemeal bread →
  • BroccoliDiet linked to better mood
    How it helps your mood

    In a 12-week trial in adults with depression, a Mediterranean-style diet led to remission more often than social support alone. A small trial, used alongside usual treatment. PubMed study

    The evidence
    Trials Mediterranean-style diet Step 1
    In a 12-week trial in adults with moderate to severe depression, a Mediterranean-style diet (whole grains, vegetables, fruit, legumes, fish, olive oil, unsalted nuts; fewer sweets, fried and processed foods) led to remission in 32 % vs 8 % with social support alone. A small trial (67 people), used alongside usual treatment. PubMed study
    All nutrients & evidence for broccoli →
  • AppleDiet linked to better mood
    How it helps your mood

    In a 12-week trial in adults with depression, a Mediterranean-style diet led to remission more often than social support alone. A small trial, used alongside usual treatment. PubMed study

    The evidence
    Trials Mediterranean-style diet Step 1
    In a 12-week trial in adults with moderate to severe depression, a Mediterranean-style diet (whole grains, vegetables, fruit, legumes, fish, olive oil, unsalted nuts; fewer sweets, fried and processed foods) led to remission in 32 % vs 8 % with social support alone. A small trial (67 people), used alongside usual treatment. PubMed study
    All nutrients & evidence for apple →
  • Lentils, boiledDiet linked to better mood
    How it helps your mood

    In a 12-week trial in adults with depression, a Mediterranean-style diet led to remission more often than social support alone. A small trial, used alongside usual treatment. PubMed study

    The evidence
    Trials Mediterranean-style diet Step 1
    In a 12-week trial in adults with moderate to severe depression, a Mediterranean-style diet (whole grains, vegetables, fruit, legumes, fish, olive oil, unsalted nuts; fewer sweets, fried and processed foods) led to remission in 32 % vs 8 % with social support alone. A small trial (67 people), used alongside usual treatment. PubMed study
    All nutrients & evidence for lentils, boiled →
  • Olive oilDiet linked to better mood
    How it helps your mood

    In a 12-week trial in adults with depression, a Mediterranean-style diet led to remission more often than social support alone. A small trial, used alongside usual treatment. PubMed study

    The evidence
    Trials Mediterranean-style diet Step 1
    In a 12-week trial in adults with moderate to severe depression, a Mediterranean-style diet (whole grains, vegetables, fruit, legumes, fish, olive oil, unsalted nuts; fewer sweets, fried and processed foods) led to remission in 32 % vs 8 % with social support alone. A small trial (67 people), used alongside usual treatment. PubMed study
    All nutrients & evidence for olive oil →
  • WalnutsDiet linked to better mood
    How it helps your mood

    In a 12-week trial in adults with depression, a Mediterranean-style diet led to remission more often than social support alone. A small trial, used alongside usual treatment. PubMed study

    The evidence
    Trials Mediterranean-style diet Step 1
    In a 12-week trial in adults with moderate to severe depression, a Mediterranean-style diet (whole grains, vegetables, fruit, legumes, fish, olive oil, unsalted nuts; fewer sweets, fried and processed foods) led to remission in 32 % vs 8 % with social support alone. A small trial (67 people), used alongside usual treatment. PubMed study
    All nutrients & evidence for walnuts →
  • Tuna, canned, drainedNormal psychological function
    How it helps your mood

    These nutrients are authorised to contribute to normal psychological function. Food supports normal function; it does not treat depression. EUR-Lex

    The evidence
    EU claim Normal mood function · 0.95 mg per portion Step 2
    “Vitamin B6 contributes to normal psychological function.” EUR-LexEU Commission
    All nutrients & evidence for tuna, canned, drained →
  • Turkey breast, skinlessNormal psychological function
    How it helps your mood

    These nutrients are authorised to contribute to normal psychological function. Food supports normal function; it does not treat depression. EUR-Lex

    The evidence
    EU claim Normal mood function · 0.69 mg per portion Step 2
    “Vitamin B6 contributes to normal psychological function.” EUR-LexEU Commission
    All nutrients & evidence for turkey breast, skinless →
  • Sweet potatoNormal psychological function
    How it helps your mood

    These nutrients are authorised to contribute to normal psychological function. Food supports normal function; it does not treat depression. EUR-Lex

    The evidence
    EU claim Normal mood function · 0.54 mg per portion Step 2
    “Vitamin B6 contributes to normal psychological function.” EUR-LexEU Commission
    All nutrients & evidence for sweet potato →
  • Eggs, boiledNormal psychological function
    How it helps your mood

    These nutrients are authorised to contribute to normal psychological function. Food supports normal function; it does not treat depression. EUR-Lex

    The evidence
    EU claim Normal mood function · 2.4 µg per portion Step 2
    “Vitamin B12 contributes to normal psychological function.” EUR-LexEU Commission
    All nutrients & evidence for eggs, boiled →
  • KaleNormal psychological function
    How it helps your mood

    These nutrients are authorised to contribute to normal psychological function. Food supports normal function; it does not treat depression. EUR-Lex

    The evidence
    EU claim Normal mood function · 187 µg per portion Step 2
    “Folate contributes to normal psychological function.” EUR-LexEU Commission
    All nutrients & evidence for kale →
  • AsparagusNormal psychological function
    How it helps your mood

    These nutrients are authorised to contribute to normal psychological function. Food supports normal function; it does not treat depression. EUR-Lex

    The evidence
    EU claim Normal mood function · 182 µg per portion Step 2
    “Folate contributes to normal psychological function.” EUR-LexEU Commission
    All nutrients & evidence for asparagus →
  • Edamame (immature soya beans)Normal psychological function
    How it helps your mood

    These nutrients are authorised to contribute to normal psychological function. Food supports normal function; it does not treat depression. EUR-Lex

    The evidence
    EU claim Normal mood function · 165 µg per portion Step 2
    “Folate contributes to normal psychological function.” EUR-LexEU Commission
    All nutrients & evidence for edamame (immature soya beans) →

🏃 Do

  • Seek treatmentOfficial
    Medicines, talk therapy and brain stimulation are effective treatments; food and exercise add to them, not replace them. NIH NIMH
    Step 1
  • Walking, yoga or strengthTrials
    Across 218 trials in people with depression, walking or jogging, yoga and strength training reduced symptoms most, more so at higher intensity. PubMed study
    Step 1

Evidence: EU claim EU-authorised claim · Official Official guidance · Trials Clinical trials · Study Population study · Review Scientific review

Turn this into my daily mood & psychological function plan → How it works, step by step ↓

What influences mood

Genetic, biological, environmental and psychological factors all play a role in depression. Effective treatments exist. NIH NIMH

  1. 1Many factors together
  2. 2Nutrients for normal psychological function

  1. Many factors together

    Root cause: A mix of genes, biology, environment and life stress.

    🥗 Eat
    • Wholemeal breadDiet linked to better mood
      How it helps your mood

      In a 12-week trial in adults with depression, a Mediterranean-style diet led to remission more often than social support alone. A small trial, used alongside usual treatment. PubMed study

      The evidence
      Trials Mediterranean-style diet
      In a 12-week trial in adults with moderate to severe depression, a Mediterranean-style diet (whole grains, vegetables, fruit, legumes, fish, olive oil, unsalted nuts; fewer sweets, fried and processed foods) led to remission in 32 % vs 8 % with social support alone. A small trial (67 people), used alongside usual treatment. PubMed study
      All nutrients & evidence for wholemeal bread →
    • BroccoliDiet linked to better mood
      How it helps your mood

      In a 12-week trial in adults with depression, a Mediterranean-style diet led to remission more often than social support alone. A small trial, used alongside usual treatment. PubMed study

      The evidence
      Trials Mediterranean-style diet
      In a 12-week trial in adults with moderate to severe depression, a Mediterranean-style diet (whole grains, vegetables, fruit, legumes, fish, olive oil, unsalted nuts; fewer sweets, fried and processed foods) led to remission in 32 % vs 8 % with social support alone. A small trial (67 people), used alongside usual treatment. PubMed study
      All nutrients & evidence for broccoli →
    • AppleDiet linked to better mood
      How it helps your mood

      In a 12-week trial in adults with depression, a Mediterranean-style diet led to remission more often than social support alone. A small trial, used alongside usual treatment. PubMed study

      The evidence
      Trials Mediterranean-style diet
      In a 12-week trial in adults with moderate to severe depression, a Mediterranean-style diet (whole grains, vegetables, fruit, legumes, fish, olive oil, unsalted nuts; fewer sweets, fried and processed foods) led to remission in 32 % vs 8 % with social support alone. A small trial (67 people), used alongside usual treatment. PubMed study
      All nutrients & evidence for apple →
    • Lentils, boiledDiet linked to better mood
      How it helps your mood

      In a 12-week trial in adults with depression, a Mediterranean-style diet led to remission more often than social support alone. A small trial, used alongside usual treatment. PubMed study

      The evidence
      Trials Mediterranean-style diet
      In a 12-week trial in adults with moderate to severe depression, a Mediterranean-style diet (whole grains, vegetables, fruit, legumes, fish, olive oil, unsalted nuts; fewer sweets, fried and processed foods) led to remission in 32 % vs 8 % with social support alone. A small trial (67 people), used alongside usual treatment. PubMed study
      All nutrients & evidence for lentils, boiled →
    • SalmonDiet linked to better mood
      How it helps your mood

      In a 12-week trial in adults with depression, a Mediterranean-style diet led to remission more often than social support alone. A small trial, used alongside usual treatment. PubMed study

      The evidence
      Trials Mediterranean-style diet
      In a 12-week trial in adults with moderate to severe depression, a Mediterranean-style diet (whole grains, vegetables, fruit, legumes, fish, olive oil, unsalted nuts; fewer sweets, fried and processed foods) led to remission in 32 % vs 8 % with social support alone. A small trial (67 people), used alongside usual treatment. PubMed study
      All nutrients & evidence for salmon →
    • Olive oilDiet linked to better mood
      How it helps your mood

      In a 12-week trial in adults with depression, a Mediterranean-style diet led to remission more often than social support alone. A small trial, used alongside usual treatment. PubMed study

      The evidence
      Trials Mediterranean-style diet
      In a 12-week trial in adults with moderate to severe depression, a Mediterranean-style diet (whole grains, vegetables, fruit, legumes, fish, olive oil, unsalted nuts; fewer sweets, fried and processed foods) led to remission in 32 % vs 8 % with social support alone. A small trial (67 people), used alongside usual treatment. PubMed study
      All nutrients & evidence for olive oil →
    • WalnutsDiet linked to better mood
      How it helps your mood

      In a 12-week trial in adults with depression, a Mediterranean-style diet led to remission more often than social support alone. A small trial, used alongside usual treatment. PubMed study

      The evidence
      Trials Mediterranean-style diet
      In a 12-week trial in adults with moderate to severe depression, a Mediterranean-style diet (whole grains, vegetables, fruit, legumes, fish, olive oil, unsalted nuts; fewer sweets, fried and processed foods) led to remission in 32 % vs 8 % with social support alone. A small trial (67 people), used alongside usual treatment. PubMed study
      All nutrients & evidence for walnuts →
    🏃 Do
    • Walking, yoga or strengthTrials
      Across 218 trials in people with depression, walking or jogging, yoga and strength training reduced symptoms most, more so at higher intensity. PubMed study
    • Seek treatmentOfficial
      Medicines, talk therapy and brain stimulation are effective treatments; food and exercise add to them, not replace them. NIH NIMH
    How this step works · what slows it down · sources

    Research suggests that genetic, biological, environmental and psychological factors play a role in depression. Depression is linked to other conditions such as heart disease and diabetes. NIH NIMH

    ✅ Also helps
    • Treatments include medicines, talk therapy and brain stimulation therapy. If you are struggling or thinking about suicide, call or text 988 (US) or your local emergency number. NIH NIMH

    The advice for this step comes from official health agencies and published research — the badge on each line shows which.

  2. Nutrients for normal psychological function

    Root cause: Low intake of some B vitamins and magnesium.

    🥗 Eat
    • Tuna, canned, drainedNormal psychological function
      How it helps your mood

      These nutrients are authorised to contribute to normal psychological function. Food supports normal function; it does not treat depression. EUR-Lex

      The evidence
      EU claim Normal mood function · 0.95 mg per portion
      “Vitamin B6 contributes to normal psychological function.” EUR-LexEU Commission
      All nutrients & evidence for tuna, canned, drained →
    • Turkey breast, skinlessNormal psychological function
      How it helps your mood

      These nutrients are authorised to contribute to normal psychological function. Food supports normal function; it does not treat depression. EUR-Lex

      The evidence
      EU claim Normal mood function · 0.69 mg per portion
      “Vitamin B6 contributes to normal psychological function.” EUR-LexEU Commission
      All nutrients & evidence for turkey breast, skinless →
    • SalmonNormal psychological function
      How it helps your mood

      These nutrients are authorised to contribute to normal psychological function. Food supports normal function; it does not treat depression. EUR-Lex

      The evidence
      EU claim Normal mood function · 0.69 mg per portion
      “Vitamin B6 contributes to normal psychological function.” EUR-LexEU Commission
      All nutrients & evidence for salmon →
    • Sweet potatoNormal psychological function
      How it helps your mood

      These nutrients are authorised to contribute to normal psychological function. Food supports normal function; it does not treat depression. EUR-Lex

      The evidence
      EU claim Normal mood function · 0.54 mg per portion
      “Vitamin B6 contributes to normal psychological function.” EUR-LexEU Commission
      All nutrients & evidence for sweet potato →
    • Eggs, boiledNormal psychological function
      How it helps your mood

      These nutrients are authorised to contribute to normal psychological function. Food supports normal function; it does not treat depression. EUR-Lex

      The evidence
      EU claim Normal mood function · 2.4 µg per portion
      “Vitamin B12 contributes to normal psychological function.” EUR-LexEU Commission
      All nutrients & evidence for eggs, boiled →
    • KaleNormal psychological function
      How it helps your mood

      These nutrients are authorised to contribute to normal psychological function. Food supports normal function; it does not treat depression. EUR-Lex

      The evidence
      EU claim Normal mood function · 187 µg per portion
      “Folate contributes to normal psychological function.” EUR-LexEU Commission
      All nutrients & evidence for kale →
    • AsparagusNormal psychological function
      How it helps your mood

      These nutrients are authorised to contribute to normal psychological function. Food supports normal function; it does not treat depression. EUR-Lex

      The evidence
      EU claim Normal mood function · 182 µg per portion
      “Folate contributes to normal psychological function.” EUR-LexEU Commission
      All nutrients & evidence for asparagus →
    • Edamame (immature soya beans)Normal psychological function
      How it helps your mood

      These nutrients are authorised to contribute to normal psychological function. Food supports normal function; it does not treat depression. EUR-Lex

      The evidence
      EU claim Normal mood function · 165 µg per portion
      “Folate contributes to normal psychological function.” EUR-LexEU Commission
      All nutrients & evidence for edamame (immature soya beans) →
    How this step works · what slows it down · sources

    Several B vitamins, vitamin C and magnesium are authorised to contribute to normal psychological function. Food supports normal function; it does not treat depression. EUR-Lex

    “EU claim” items use the exact wording of Reg. (EU) No 432/2012 EUR-Lex; listed foods meet the legal condition of use (amounts per normal portion, BLS 4.0 / USDA).

Authorised claims say a nutrient contributes to a normal body function. They do not mean that eating more than you need improves that function, or that a food treats any condition. Population studies show associations, not proof of cause.

Meal options built from this flow

Pick any option per meal. Ranked by how well one portion covers this goal's targets and how many steps above its foods support (reference adult, everything diet). The planner adapts portions, diet type and allergies.

Breakfast — pick one of 3

Boiled eggs on wholemeal toast with spinach & tomato
Eggs, boiled 120 g (2 eggs) · Wholemeal bread 60 g · Spinach 50 g · Tomatoes 100 g · Olive oil 5 g
375 kcal · 23.2 g protein · 8.2 g fibre
Step 1: Many factors togetherStep 2: Nutrients for normal psychological function
Cottage cheese with kiwi, oats & wheat germ
Cottage cheese 150 g · Kiwi fruit 150 g · Oat flakes (rolled oats) 20 g · Wheat germ 10 g
303 kcal · 24.5 g protein · 9.9 g fibre
Step 2: Nutrients for normal psychological function
Oat porridge with walnuts & blueberries
Oat flakes (rolled oats) 50 g · Milk, 1.5% fat 200 g · Walnuts 15 g · Blueberries 80 g
419 kcal · 16.4 g protein · 10.1 g fibre
Step 1: Many factors togetherStep 2: Nutrients for normal psychological function

Lunch — pick one of 3

Salmon, quinoa & broccoli bowl
Salmon 125 g · Quinoa, boiled 150 g · Broccoli 120 g · Olive oil 5 g
468 kcal · 34.5 g protein · 8.2 g fibre
Step 1: Many factors togetherStep 2: Nutrients for normal psychological function
Egg, avocado & quinoa salad
Eggs, boiled 120 g (2 eggs) · Quinoa, boiled 120 g · Avocado 50 g · Tomatoes 80 g · Spinach 40 g
388 kcal · 23.4 g protein · 7.5 g fibre
Step 2: Nutrients for normal psychological function
Mackerel, beetroot & potato salad
Mackerel 100 g · Beetroot 100 g · Potato, unpeeled 150 g · Lamb's lettuce 40 g · Linseed (flaxseed) oil 5 g
373 kcal · 24.5 g protein · 5.3 g fibre
Step 2: Nutrients for normal psychological function

Dinner — pick one of 3

Alaska pollock with potatoes & broccoli
Alaska pollock 150 g · Potato, unpeeled 200 g · Broccoli 150 g · Rapeseed (canola) oil 5 g
355 kcal · 28 g protein · 7.3 g fibre
Step 1: Many factors togetherStep 2: Nutrients for normal psychological function
Vegetable frittata with salad & bread
Eggs, boiled 180 g (3 eggs) · Courgette (zucchini) 100 g · Red sweet pepper 60 g · Emmental cheese 20 g · Lamb's lettuce 40 g · Wholemeal bread 40 g · Olive oil 5 g
514 kcal · 36.4 g protein · 7.2 g fibre
Step 1: Many factors togetherStep 2: Nutrients for normal psychological function
Beef rump steak with sweet potato & green beans
Beef rump (lean red meat) 120 g · Sweet potato 150 g · Green beans 150 g · Olive oil 5 g
397 kcal · 32.3 g protein · 7.5 g fibre
Step 1: Many factors togetherStep 2: Nutrients for normal psychological function

Snack — pick one of 3

Soya yogurt with walnuts & raspberries
Soya yogurt alternative, fortified 150 g · Walnuts 20 g · Raspberries 60 g
236 kcal · 10.1 g protein · 3.7 g fibre
Step 1: Many factors togetherStep 2: Nutrients for normal psychological function
Walnuts & an orange
Walnuts 30 g · Orange 150 g
290 kcal · 6.3 g protein · 4.7 g fibre
Step 1: Many factors togetherStep 2: Nutrients for normal psychological function
Kefir & a kiwi
Kefir, low-fat 200 g · Kiwi fruit 75 g
138 kcal · 7.1 g protein · 2.9 g fibre
Step 2: Nutrients for normal psychological function

In short

Vitamins B6, B12, C, folate, thiamine, niacin, biotin and magnesium are each authorised in the EU to contribute to normal psychological function. These describe normal functions only; food is not a treatment for depression or anxiety.

What official sources say

Depression is a treatable medical condition; effective treatments include psychotherapy and medicines. NIH NIMH

Key nutrients & daily targets

Shown for a reference adult (40-year-old man, 75 kg, ~2600 kcal). Your plan recalculates these for your age, sex and weight.

NutrientDaily targetBasis
Vitamin B61.3 mgNIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS
Vitamin B122.4 µgNIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS
Folate400 µgNIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS
Magnesium420 mgNIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS
Vitamin C90 mgNIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS
Thiamin (vitamin B1)1.2 mgNIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS
Niacin (vitamin B3)16 mgNIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS

All authorised EU health claims for this goal (8)

Exact wording from Regulation (EU) No 432/2012. A food may only carry a claim if it meets the legal condition of use — on each food page we show the numbers that meet (or miss) it.

Thiamine contributes to normal psychological function. EUR-LexEU CommissionNIH ODS
Niacin contributes to normal psychological function. EUR-LexEU CommissionNIH ODS
Biotin contributes to normal psychological function. EUR-LexEU CommissionNIH ODS
Folate contributes to normal psychological function. EUR-LexEU CommissionNIH ODS
Magnesium contributes to normal psychological function. EUR-LexEU CommissionNIH ODS
Vitamin B6 contributes to normal psychological function. EUR-LexEU CommissionNIH ODS
Vitamin C contributes to normal psychological function. EUR-LexEU CommissionNIH ODS
Vitamin B12 contributes to normal psychological function. EUR-LexEU CommissionNIH ODS

Foods ranked by nutrient content (14)

Ranked by how much of the daily target one normal portion provides (nutrient values: BLS 4.0 / USDA FDC), plus authorised claims the food qualifies for.

Salmon · 125 g
Vitamin B12: 4.9 µg (100 %)Vitamin B6: 0.69 mg (53 %)Niacin (vitamin B3): 15.4 mg (100 %)Folate: 67 µg (17 %)
✓ Qualifies for: “Niacin contributes to normal psychological function.” · “Vitamin B6 contributes to normal psychological function.” +2 more
Evidence
Tuna, canned, drained · 100 g
Vitamin B12: 2.2 µg (92 %)Vitamin B6: 0.95 mg (73 %)Niacin (vitamin B3): 16.1 mg (100 %)
✓ Qualifies for: “Niacin contributes to normal psychological function.” · “Vitamin B6 contributes to normal psychological function.” +1 more
Evidence
Mackerel · 125 g
Vitamin B12: 11 µg (100 %)Niacin (vitamin B3): 19.1 mg (100 %)Vitamin B6: 0.34 mg (26 %)Magnesium: 46.3 mg (14 %)
✓ Qualifies for: “Thiamine contributes to normal psychological function.” · “Niacin contributes to normal psychological function.” +2 more
Evidence
Trout · 125 g
Vitamin B12: 2.8 µg (100 %)Niacin (vitamin B3): 11.6 mg (83 %)Vitamin B6: 0.49 mg (38 %)Magnesium: 32.5 mg (10 %)
✓ Qualifies for: “Niacin contributes to normal psychological function.” · “Vitamin B6 contributes to normal psychological function.” +1 more
Evidence
Beef rump (lean red meat) · 125 g
Vitamin B12: 2.3 µg (94 %)Niacin (vitamin B3): 12.1 mg (87 %)Vitamin B6: 0.53 mg (40 %)Thiamin (vitamin B1): 0.13 mg (11 %)
✓ Qualifies for: “Niacin contributes to normal psychological function.” · “Vitamin B6 contributes to normal psychological function.” +1 more
Evidence
Herring · 125 g
Vitamin B12: 12.5 µg (100 %)Vitamin B6: 0.56 mg (43 %)Niacin (vitamin B3): 8.6 mg (62 %)Magnesium: 32.5 mg (10 %)
✓ Qualifies for: “Niacin contributes to normal psychological function.” · “Vitamin B6 contributes to normal psychological function.” +1 more
Evidence
Beef mince, lean · 125 g
Vitamin B12: 6.3 µg (100 %)Niacin (vitamin B3): 15.3 mg (100 %)Vitamin B6: 0.24 mg (18 %)Thiamin (vitamin B1): 0.29 mg (26 %)
✓ Qualifies for: “Thiamine contributes to normal psychological function.” · “Niacin contributes to normal psychological function.” +1 more
Evidence
Mussels · 150 g
Vitamin B12: 12 µg (100 %)Niacin (vitamin B3): 5.4 mg (39 %)Magnesium: 45.3 mg (14 %)Folate: 49.5 µg (12 %)
✓ Qualifies for: “Niacin contributes to normal psychological function.” · “Biotin contributes to normal psychological function.” +2 more
Evidence
Eggs, boiled · 120 g (2 eggs)
Vitamin B12: 2.4 µg (100 %)Folate: 104 µg (26 %)Niacin (vitamin B3): 4.1 mg (30 %)
✓ Qualifies for: “Niacin contributes to normal psychological function.” · “Biotin contributes to normal psychological function.” +2 more
Evidence
Turkey breast, skinless · 150 g
Vitamin B6: 0.69 mg (53 %)Niacin (vitamin B3): 16.3 mg (100 %)Vitamin B12: 0.78 µg (33 %)
✓ Qualifies for: “Niacin contributes to normal psychological function.” · “Vitamin B6 contributes to normal psychological function.” +1 more
Evidence
Alaska pollock · 150 g
Vitamin B12: 2.7 µg (100 %)Niacin (vitamin B3): 8.4 mg (60 %)Magnesium: 60 mg (19 %)Thiamin (vitamin B1): 0.15 mg (14 %)
✓ Qualifies for: “Niacin contributes to normal psychological function.” · “Vitamin B12 contributes to normal psychological function.”
Evidence
Kale · 100 g
Vitamin C: 156 mg (100 %)Folate: 187 µg (47 %)Vitamin B6: 0.25 mg (19 %)Magnesium: 43 mg (13 %)
✓ Qualifies for: “Vitamin C contributes to normal psychological function.” · “Niacin contributes to normal psychological function.” +2 more
Evidence
Brussels sprouts · 120 g
Vitamin C: 154 mg (100 %)Folate: 166 µg (41 %)Vitamin B6: 0.42 mg (32 %)Thiamin (vitamin B1): 0.15 mg (14 %)
✓ Qualifies for: “Vitamin C contributes to normal psychological function.” · “Vitamin B6 contributes to normal psychological function.” +1 more
Evidence
Sweet potato · 200 g
Vitamin B6: 0.54 mg (42 %)Vitamin C: 60 mg (80 %)Folate: 100 µg (25 %)Magnesium: 36.6 mg (11 %)
✓ Qualifies for: “Vitamin C contributes to normal psychological function.” · “Vitamin B6 contributes to normal psychological function.” +1 more
Evidence

Example day from a mood & psychological function plan

Generated automatically for the reference adult. Your plan adapts portions, diet type and allergies.

Breakfast
Cottage cheese with kiwi, oats & wheat germ
Cottage cheese 250 g · Kiwi fruit 250 g · Oat flakes (rolled oats) 30 g · Wheat germ 15 g
Lunch
Salmon, quinoa & broccoli bowl
Salmon 160 g · Quinoa, boiled 250 g · Broccoli 120 g · Olive oil 10 g
Dinner
Lean beef & bean chilli with brown rice
Beef mince, lean 130 g · Kidney beans, canned, drained 170 g · Tomatoes 150 g · Onion 40 g · Red sweet pepper 60 g · Brown rice, boiled 200 g
Snack
Soya yogurt with walnuts & raspberries
Soya yogurt alternative, fortified 250 g · Walnuts 30 g · Raspberries 100 g
Snack
Pumpkin & sunflower seeds with grapes
Pumpkin seeds 20 g · Sunflower seeds 15 g · Grapes 170 g

⚕️ Safety tips

  • If you feel low for more than two weeks, seek professional help. NIH NIMHEU Commission
  • NCCIH warns that St. John's wort can interact in dangerous, sometimes life-threatening ways with a variety of medicines. NIH NCCIH

Sources

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