Top mood-boosting foods to ease anxiety and depression during the holidays

by Tara Sallee MS, RD, LD

Many of us look forward to gatherings, joy and celebration as the holiday season approaches. However, this time of year can also bring increased anxiety and depression for a significant number of people. According to the National Alliance on Mental Illness (NAMI), 64% of individuals with mental health conditions report that the holidays worsen their symptoms.

Did you know the foods you eat can have a big impact on your mood? Alongside prescribed medications and therapies, nutrition is vital in supporting mental health.
 
The Role of Nutrition in Mental Health
Research shows that nutrition can affect mental well-being by influencing brain function, mood regulation, and emotional resilience. While effective, many psychiatric medications can deplete essential nutrients like vitamin B6, iron, CoQ10 and vitamin D—necessary for producing neurotransmitters and maintaining energy levels.
 
The gut-brain connection is crucial to mental health, as the gut produces around 90% of the body’s serotonin, a neurotransmitter that regulates mood. An imbalance in gut bacteria can lead to inflammation and reduced serotonin levels, negatively affecting mental health. Let’s explore five "good mood foods" that can provide some of these key nutrients and help keep those holiday blues at bay.
 
5 Foods to Support Mental Health
 
1. Salmon
Salmon is rich in omega-3 fatty acids like EPA and DHA, essential for brain function. Omega-3 has been shown to reduce inflammation, which can positively impact anxiety and depression. Additionally, salmon is high in vitamin D, a mood-boosting nutrient many are deficient in, especially during winter.
How to incorporate: Serve salmon on top of a holiday salad or create a smoked salmon spread to enjoy with guests.
 
2. Sweet Potatoes
Sweet potatoes are high in fiber and complex carbohydrates, which help maintain stable blood sugar levels and avoid mood swings. They’re also an excellent source of vitamin B6, which is critical for producing brain chemicals like serotonin, which helps regulate mood.
How to incorporate: Serve mashed sweet potatoes or create holiday oven-roasted sweet potato dishes.
 
3. Avocado
Avocados are packed with healthy fats that support brain health and balance hormones. They are also a good source of B vitamins, which help boost brain chemicals that influence mood and energy levels.
How to incorporate: Spread mashed avocado on toast for a simple breakfast or whip up an avocado pudding for a healthy dessert.
 
4. OLIPOP (Gut-Friendly Soda)
The gut-brain connection plays a key role in mental health, and an imbalance in gut bacteria can affect your ability to produce mood-regulating brain chemicals. OLIPOP is a functional soda that combines the classic soda taste with the benefits of plant-based fiber, prebiotics and botanical ingredients, supporting digestive health and overall well-being.
How to incorporate: Create an eggnog mocktail by mixing ½ cup premade eggnog with one can of OLIPOP Cream Soda or try combining OLIPOP Crisp Apple with a splash of cranberry juice for a festive drink.
 
5. Walnuts
Walnuts are packed with omega-3 fatty acids and antioxidants, which support brain health and reduce oxidative stress, which is often linked to anxiety and depression. They are also a good source of fiber, which can help stabilize mood and support a healthy gut microbiome.
How to incorporate: Add walnuts to salads, sprinkle them on mashed sweet potatoes or enjoy them as a healthy snack.
 
Start Small
The holidays can be stressful, but making small, intentional food choices can help support your emotional well-being. Incorporate these "good mood foods" into your holiday meals for a balanced mental and physical health approach. Even starting with one or two foods daily can make a positive difference.
 
If you want personalized nutrition advice to help improve your mental health, boost your mood, or optimize your overall well-being, a Hy-Vee dietitian can assess your current nutrition and provide customized strategies to fit your lifestyle and health goals. Be sure to contact a Hy-Vee dietitian today to schedule your free discovery session by visiting https://www.hy-vee.com/healthnew/dietitians.  If you’re looking for a holiday treat incorporating mood-boosting foods, try this Chocolate Avocado Recipe.
 
Chocolate Avocado Pudding
Serves 4
 
All you need:
2 avocados, very ripe, seeded, peeled, and halved
½ cup Dutch processed cocoa
½ cup agave nectar
½ cup Hy-Vee vanilla almond milk
1 tsp Hy-Vee vanilla extract
Chopped pistachios and/or walnuts, if desired
 
All You Do:
1. Place avocados, cocoa, agave, nectar, almond milk, and vanilla in a blender.
2. Cover and blend until smooth.
3. Divide the mixture among four dessert dishes.
4. Garnish with pistachios and/or walnuts, if desired.
 
The information is not intended as medical advice. Please consult a medical professional for individual advice.