SalmonNutrition facts (3 oz.): 150 calories, 6 g fat, 22 g protein
How it boosts mood: Foods high in omega-3s, such as salmon and other fatty fish, have been found to promote feelings of well-being. Studies of people who traditionally eat high amounts of fish, such as those who live in the Mediterranean region, have found that these people have lower rates of depression.
It’s especially important for pregnant women, breastfeeding moms, and children to stick to eating low-mercury fish, such as salmon. Eat up to 12 ounces of lower-mercury fish per week (a salmon steak can equal 4 to 6 oz.); serve smaller portions to kids.
SeafoodNutrition facts (4 oz. seafood): 112 calories, 1 g fat, 24 g protein
How it boosts mood: Selenium is a trace mineral (meaning you don’t need a lot of it each day) found in seafood, which has been linked to mental decline, anxiety, and depression when enough isn’t consumed on a daily basis. In one study, people who followed a high-selenium diet for 15 weeks felt more confident, clear-headed and elated than those on a low-selenium diet.
The recommended daily amount of selenium for adults is is 55 mcg. Four ounces of shrimp (6 to 7 large ones) and crab (3/4 cup) have 45 mcg of selenium, and 4 oz. of lobster (3/4 cup) has 48 mcg. In addition, seafood contains small amounts of omega-3s, found to decrease depression and improve mood.
Quick-prep idea: Brush seafood with garlic-infused olive oil and place on a hot grill. Then cook for 1 to 2 minutes per side. Next, squeeze fresh lemon over top and serve over cooked brown rice or whole wheat pasta.