By michael - February, 16th 2014

“What you eat can affect your mood and how well your brain works,” says Judith Wurtman, Ph.D., a former Massachusetts Institute of Technology research scientist and coauthor of The Serotonin Power Diet. And as long as you're not bingeing or mindlessly munching to soothe yourself, feeding your mood can be healthy and effective. What you eat can raise or lower levels of brain chemicals called neurotransmitters to help you function at your emotional and physical best. Here, your guide to creating your own personal feel-good menu.

Can you find happiness in your fridge? Yes—as long as you’re eating the right stuff. Looking for a pick-me-up? Here’s what to nosh on:

Broccoli

This veggie contains a trace mineral called chromium, which in addition to helping you metabolize food, also increases your brain’s levels of serotonin, norepinephrine, and melatonin, helping it regulate mood. It’s even been shown to decrease symptoms of atypical depression (like overeating and sleeping excessively). You can also get chromium from grape juice and potatoes.

Cashews

Cashews are full of zinc, which has been found to decrease depressive symptoms and even improve the response of antidepressants. A lack of the vitamin can lead to loss of appetite, depressive symptoms, and a weaker immune system. Roasted pumpkin seeds and pork loin are also good sources of zinc.

Salmon

This fish is packed with vitamin D, also known as the “sunshine vitamin”—the easiest way to get your helping of the mood-regulating vitamin is to spend about …

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