When someone uses the term “comfort food,” they are normally referring to any of a multitude of rich, hearty, salty or sweet dishes that they love to indulge in when the going gets tough or simply when they need a little “pick me up.” Most of us have a favorite go-to meal that is always sure to please, but usually that pleasure is fleeting and replaced later by the guilt we feel after having eaten a whole pint of ice cream in one sitting. Psychiatrists and dieticians have long hypothesized a link between food and mood, but some recent research has shown that the right foods can have a positive effect on both your mood and your overall mental health.

So what should you be eating to feel happy? Carbohydrates for one thing… If you’ve ever tried a low or no-carb diet, you know all too well how irritable you can be without carbs in your system. This is because your brain can only manufacture serotonin (the chemical that makes you feel content and happy) when it has carbohydrates and no protein. To maximize the psychological benefit of carbs, try eating one carbohydrate snack a day and a dinner that contains little or no protein. Of course the type of carb is important. Complex low fat carbs like those found in whole grains are best because they can fuel the serotonin production process without the hindrance of fat – which produces mental and physical sluggishness.

Another top mood booster is fish. The omega-3 fatty acids found in fish have been shown to improve your mood as much as (and in some cases more than) prescription Prozac. To get this kind of mood benefit from fish, you’ll need to eat it at least three times a week. Salmon, black cod, herring, sardines and mackerel are the varieties that have the highest concentrations of omega-3s. Of course you can also try an omega-3 supplement if that much fish doesn’t sound appealing.

Tryptophan is that chemical in turkey that everyone attributes to causing those post-Thanksgiving dinner naps. While that is partially true, it is also true that tryptophan is converted into serotonin. And when you combine tryptophan with carbohydrates, you can maximize your cheeriness factor. The carbs help divert other amino acids out of the way so the tryptophan has a straight shot right to your brain. Of course you can find tryptophan in turkey, chicken and pork, but broccoli, pineapples, bananas avocados and cottage cheese can also provide this mood-enhancing chemical.

Spinach is not only healthy for your diet and your body, it is also healthy for your mind. Folate, the B vitamin found in leafy greens like spinach, has been found to improve cognitive function in clinical studies and also aids in memory retention. Broccoli and lentils can also supply folate.

The good news is that these foods themselves are as beneficial to your physical health as they are to your mental health, so adding them to your diet (or eating them more often) can yield a double benefit. For those days when you need an instant mood lift, don’t overlook the time-honored mood benefit of a piece of chocolate and a cup of coffee. But before you try anything, remember to drink a glass of water. Studies have shown that often it is moderate dehydration to blame when our moods take a turn for the worst.

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