You know the feeling: You’re a little irritable. Distracted. Sleepy. Anxious. You can’t quite focus, but it’s not quite mealtime. What can help? A snack — but not just any snack. While snacking sometimes gets a bad rap, certain foods are packed with nutrients that help regulate mood, support brain health, and give you the steady energy you need to feel better fast.

1. Dark chocolate

Yes — you officially have permission to keep the chocolate stocked. According to a 2022 study published in The Journal of Nutritional Biochemistry, eating dark chocolate daily improved mood, specifically lowering stress and anxiety in healthy adults ages 20 to 30. The key? Aiming for 85% cocoa or higher — it contains more polyphenols, or powerful plant compounds that act as antioxidants.

“Dark chocolate is rich in flavonoids, which are antioxidants that help reduce inflammation,” says registered dietitian Avery Zenker, RD, registered dietitian at MyHealthTeam and EverFlex Fitness. “It’s also a source of magnesium, iron, and fiber, and contains stimulants like theobromine and caffeine."

2. Fruits and vegetables

We know fruits and vegetables support digestion and immunity, but they can also boost your mood. A large systematic review found that higher consumption of fruits and vegetables is associated with greater happiness, life satisfaction, and lower risk of depression and anxiety. More specifically, berries are a standout.

“One study found that after consuming blueberries, both children and adults experienced improved mood shortly afterwards,” Zenker says. Blueberries contain anthocyanins, which have anti-inflammatory benefits for the brain and body. Similarly, bananas are another easy option. Top with peanut butter or pair with toast for extra protein, fats, and fiber. “Bananas are a good source of vitamin B6, which helps the body make serotonin, dopamine, and GABA, essential mood-regulating neurotransmitters," Zenker adds.

3. Popcorn with nutritional yeast

When you’re craving something crunchy, popcorn hits the spot. But instead of butter, try sprinkling nutritional yeast. This deactivated yeast adds a cheesy, nutty flavor and packs serious nutritional benefits.

“Nutritional yeast is usually fortified with vitamin B12,” Zenker says. “Low B12 status is associated with depressive symptoms, brain fog, mental fatigue, and cognitive decline.” Meanwhile, popcorn itself offers B vitamins, fiber, and complex carbs to help stabilize blood sugar and support steady energy.

4. Edamame with salt

Edamame is one of my personal favorites, and popping the beans out of the shell feels surprisingly satisfying on its own. “The protein and fiber in the edamame help support satiety and stable energy levels, which helps prevent fatigue,” Zenker says. Edamame also offers tryptophan, iron, magnesium, and folate. You don’t even have to skip the salt: “Sodium supports healthy hydration and fluid balance,” Zenker says, both of which are important for mental clarity.

5. Greek yogurt with toppings

Greek yogurt is rich in protein, a vegetarian-friendly snack that pairs well with a variety of toppings: granola, berries, sliced almonds or walnuts, chia or flax seeds, and even pumpkin seeds for an extra crunch. “Pumpkin seeds are a source of tryptophan, a precursor to serotonin, and also a source of magnesium, zinc, protein, iron, and fiber, which all play a role in mood regulation,” Zenker says.

The bottom line

Whether you’re in between meals, on the go, or just need a quick mood boost, these nutrient-dense snacks can make a real difference, both physically and emotionally.

(Real Simple magazine provides smart, realistic solutions to everyday challenges. Online at www.realsimple.com.)

©2025 Dotdash Meredith. All rights reserved. Used with permission. Distributed by Tribune Content Agency, LLC.