5 foods to boost your mood — on Blue Monday and beyond

If you’re moody and you know it, eat these foods.

The third Monday in January — Blue Monday — has been named the most depressing day of the year. The day corresponds with seasonal affective disorder, a type of depression spurred by shorter days and less daylight.

Studies have shown that what you eat can directly impact your mood — you are what you eat — so choosing the right meal can help beat the blues.

Consider consuming salmon, spinach, kale, almonds, dark chocolate and berries for a pick-me-up.

Eating a diet focused on fruits, vegetables, healthy fats and whole grains doesn’t just keep your body healthy — it also nourishes your mind.

Salmon

Salmon is widely considered one of the most nutrient-dense foods in the world.

The fish, which is rich in protein and omega-3 fatty acids, is a great source of many key nutrients, including selenium, phosphorus and B vitamins.

Omega-3 fatty acids, in particular, are believed to ease depression and improve mood.

Salmon has also been known to reduce inflammation, which some experts claim may lead to depressive thoughts.

Enjoying at least two servings a week can help people meet their nutritional needs and reduce the risk of developing several diseases.

Spinach and kale

Spinach and kale are loaded with vitamins and minerals and offer a long list of health benefits.

The leafy greens are also rich in magnesium, which is known to boost brain function and mood.

They boast omega-3 fatty acids as well and are known to have anti-inflammatory properties.

Almonds

Although “almond moms” have gotten a lot of flak in recent years, the nuts are actually a great source of nutrients.

The crunchy snack is considered a healthy fat that has been shown to aid brain health.

They’re also packed with tyrosine, which has been found to prevent a decline in cognitive function, especially helping with stress.

Dark chocolate

Although many people reach for a candy bar to cheer themselves up, most can leave you feeling more down in the end — but not dark chocolate.

The semi-sweet treat is also loaded with polyphenols, which have anti-oxidant properties and have been shown to reduce stress and ease anxiety.

Chocolate cravers should choose a candy bar with at least 70% cacao and indulge in moderation to keep calories and sugar in check.

Berries

Berries are a delicious source of nutrients and a great snack to turn your frown upside down.

The fruits are rich in flavonoids, which help regulate mood, improve memory and reduce inflammation.

One recent study found that eating strawberries every day could help reduce the risk of developing dementia for certain people of middle age.

Another showed that eating blueberries daily can improve athletic performance and burn more body fat while exercising.