Lean Proteins: Lean proteins carry plenty of amino acids, which may positively affect your mood. Lean proteins are also a great source of energy. Salmon is a great source of lean proteins.

Omega-3 fatty acids: One study from the University of Pittsburgh found that people with higher levels of omega-3 fatty acids were less likely to experience moderate or mild symptoms of depression. Sources that contain the highest levels of omega-3 fatty acids include flax seeds, walnuts, and salmon.

Berries: Blueberries, raspberries, and strawberries may help prevent the release of cortisol, a hormone produced by the adrenal gland. During stressful situations, cortisol heads toward your hippocampus, a major portion of the brain that stores memories, provides emotional responses, and helps with navigation.

Limit Sugar Intake: Research from UCLA suggests that too much sugar and too few omega-3 fatty acids can functionally change your brain and slow it down. Research on how the brain works is always ongoing. But it’s a safe bet to stay away from sugar — especially if you’re feeling depressed.

Folic Acid: Some research on folic acid’s effect on the brain has given insight into how it can boost your mood. Folic acid can be found in leafy greens, oatmeal, sunflower seeds, oranges, fortified cereals, lentils, black-eyed peas, and soybeans.

Vitamin B-12: Like folic acid, low levels of vitamin B-12 in the blood are associated with depression, but researchers can’t find definitive evidence as to why. Food sources of vitamin B-12 include lean beef, clams, oysters, crab, wild salmon, eggs, cottage cheese, yogurt, milk, and fortified cereals.

Vitamin D: Vitamin D is known as the “sunshine vitamin” because your body can make it by using cholesterol and absorbing natural sunshine. Your mood may improve with as little as 10 minutes of sun exposure. This is why light therapy is an important treatment for SAD. Your body can also absorb vitamin D through food. Food sources of vitamin D include milk, egg yolks, mushrooms, and fish that have bones.

Dark chocolate: Participants in one study were given a dark chocolate mixed drink every day for a month. Results showed significantly improved mood, which researchers linked with a high polyphenol content. Polyphenols are a type of antioxidant. When you’re feeling down, pick up a bar with the highest cocoa content you can find.

Turkey: Turkey contains the amino acid tryptophan and melatonin, which are the calming and relaxing chemicals that make you tired after Thanksgiving dinner. Tapping into turkey’s calming powers is a great, natural way to help your body cut through stressful situations.

Bananas: Like turkey, bananas contain tryptophan. Besides that, the carbohydrates from natural sugars and potassium in bananas help fuel your brain. Magnesium, also found in bananas, may improve sleep and reduce anxiety — two symptoms of seasonal depression.