Vegetables are a controversial topic—some people love them, others loathe them. But if everyone knew that consuming certain vegetables could actually make you happier, there’d be less hostility towards the food group. “In short, healthy diets that are high in whole foods with many nutrients have been shown to improve our mental health, including our mood,” says Liz Weinandy, RDN, registered dietitian. “On the flipside, eating foods high in sugar and saturated fats like many ultra-processed foods contain, has been shown to cause stress and inflammation in our bodies including our brains.” To help you shortlist a few vegetables that can lift your spirits, we asked dietitians for their favorite mood-boosting veggies.
- Liz Weinandy, RDN, registered dietitian and instructor of practice in medical dietetics at The Ohio State University’s Wexner Medical Center
- Amy Brownstein, MS, RDN, plant-based dietitian and consultant for MyNetDiary
5 Vegetables That Can Make You Happier
Spinach
Spinach is a leafy green that “contain[s] a mix of B vitamins that boost mood,” says Amy Brownstein, MS, RDN, plant-based dietitian. “B vitamins like thiamin, niacin, pyridoxine, folate, and vitamin B12 help produce mood-related neurotransmitters, including serotonin and dopamine. Additionally, B vitamins support DNA synthesis and help maintain brain cell membranes—essential for healthy brain function and mood stability.” So the next time you’re trying to beat the Sunday scaries, consider adding spinach to the meal you’re making.
Onions
While onions might make you cry, they can also boost your mood. Although research is limited, certain studies have found that onion powder can have anti-depressant-like effects on the brain. Additionally, onions are high in vitamin C and vitamin B6, both of which have been scientifically proven to boost mood and suppress depressive and anxious feelings. Plus, the smell of sautéed onions is enough to make you smile.
Peppers
Peppers are “very high in vitamin C—even more than citrus fruits,” Weinandy says. Research has shown that eating spicy foods can have positive psychological effects, specifically due to its vitamin C and capsaicin content. Some research even suggests that capsaicin can work as an endorphin, or those feel-good hormones you experience after working out or spending time with friends.
Carrots
Carrots are packed with carotenoids, the pigment that gives it its orange color. Carotenoids have been associated with a higher level of optimism, making carrots an excellent choice for a mood-boosting vegetable. Plus, they can be prepared in a variety of ways—snack on them with hummus, shred them into your salads, or roast a batch and serve them as a side dish.
Legumes
“Studies have shown that following a Mediterranean-style diet—rich in fruits, vegetables, and legumes—is associated with lower rates of depression and improved mood,” Weinandy says. You can add legumes to almost any healthy dish: salads, soups, stir-fry, or even on their own. And it doesn’t hurt that legumes are also excellent for your digestive health, making it a superfood in the world of mood-boosting vegetables.
