Tired and Discouraged? 15 Foods to Step-Up Energy and Positivity

Feeling Run-down? Get your Energy Back

Feeling run-down? Get your energy back.

Tired and discouraged? It’s time to get your energy back. Try these 15 foods to face the routine with energy and positivity.

Daily wear and tear, added to situations of uncertainty or stress, can make us feel without the necessary vitality to carry on from day to day in a positive way. Food can be our greatest ally in this regard. Many nutrients have properties that help improve our mood, making them excellent natural antidepressants.

Here are 15 foods that will give you energy and positivity so that you can face the routine with a big smile


Oatmeal is a protein-rich cereal that also contains many antioxidants and vitamins. Thanks to its vitamin B6 and B5 content, it provides many benefits, both physical and emotional health. Thus, it is a highly recommended cereal to improve mood and humor, and it helps us combat fatigue and tolerate stress.

In addition, taking whole grain instead of refined will bring us more significant benefits in this regard. This is so since the fiber is found in the grain and a large amount of tryptophan. This generates melatonin, a neurotransmitter that helps us with the sleep process. And enjoying a deep and restorative one is essential to improve your mood.

Dark chocolate

In its version with a high cocoa content, chocolate has beneficial properties to improve mood. It has an irresistible taste, but it also helps us reduce stress and provides us with an excellent state of well-being.

Chocolate releases dopamine and other neurochemicals related to pleasure—serotonin, endorphins, and phenylethylamine, hormones that give us joy and well-being. In addition, it helps us relax, so a piece of dark chocolate can greatly help in times of stress and even sadness.

However, due to its high caloric intake, its consumption should be moderate.


Nuts are a great source of magnesium, a mineral that helps regulate nutrients in the body and contributes to the production of serotonin, creating a feeling of well-being.

In particular, walnuts are rich in B vitamins, protein, and selenium. The latter is a mineral that helps have a clear mind, greater self-confidence, and less anxiety. In addition, it has a large amount of tryptophan, which helps to generate serotonin and, therefore, lifts the mood.

As if that were not enough, nuts have properties that help take care of the heart and even protect us from Alzheimer’s.


Red fruits

Red fruits are a perfect food to lift our spirits since they are antioxidants and help us have greater vitality and greater concentration.

Among them, strawberries are especially suitable for their high vitamin C content. This is an excellent protector of endorphins, hormones related to pleasure and mood. In addition, they have a high content of potassium, a critical mineral to regulate the nervous system.


Eggs are a complete food with great nutritional power. They are a great source of proteins of high biological value and provide vital minerals such as calcium, iron, phosphorus, zinc, and selenium. They are also an essential source of vitamins A, D, E, and K.

In addition to their excellent nutritional value, they provide us with a lot of tryptophan, making them ideal for lifting our spirits and helping us with stressful situations. Its total consumption is recommended, with a frequency of 4 or 5 times a week, unless you have high cholesterol levels.

Milk and its derivatives

Milk, dairy products, and eggs are essential sources of quality protein, vitamins A, B, and D, and minerals such as calcium, phosphorus, magnesium, and zinc. Its amino acids help us improve not only mood but also memory. In addition, they have a relaxing effect since they contain high levels of tryptophan. This amino acid stimulates serotonin levels, producing a positive mood.

Yogurt consumption, in particular, is associated with preventing depression. This is so because it provides us with a large amount of Lactobacillus, a bacterium used for fermentation and whose loss causes the appearance of the first symptoms of depression.


Legumes are also a perfect source of energy that will help us keep our batteries charged during the day. They are rich in iron and, in addition, they provide vitamin B6, which allows our body to generate hormones such as serotonin and norepinephrine, whose action has a direct impact on the sleep cycle and our mood.


Flaxseed is one of the most powerful for improving our mood. Its high content of Omega-3 fatty acids helps us reduce stress, improve our rest, and increase our level of concentration and attention.

In addition, it is the best source of alpha-linolenic acid, a healthy fat that improves the functioning of the cerebral cortex.


Oily fish, such as salmon, tuna, mackerel, or sardines, is an excellent ally to raise your mood. Thanks to its high content of Omega-3 fatty acids, it helps the proper functioning of our brain and naturally relieves anxiety and depression. It is one of the best natural antidepressants out there.


Banana is a whole fruit that should not be missed from our diet. It is rich in fiber, potassium, magnesium, and Fructo-oligosaccharides (FOS), in addition to helping us feel full due to its high carbohydrate content.

In addition, it is one of the foods with the highest tryptophan content, the essential amino acid that will later be transformed into serotonin. Hence, its power to relax the body, improve mood and increase feelings of pleasure and happiness.



Lean turkey meat is rich in protein, but it also has large amounts of tryptophan which, as we have seen, helps stimulate the production of serotonin in our body. It can be substituted for chicken meat, but the amount of tryptophan in it is considerably reduced.


Pineapple is a very versatile fruit that you can easily include in your diet, and that will give you vitality, calm down, and improve your mood. This is because it favors the production of serotonin, so it will also help you fall asleep and rest better.

In addition, recent studies have determined that the effectiveness of pineapple juice is comparable to the efficacy of two antidepressants, fluoxetine and imipramine.

Pumpkin and sunflower seeds

Raw pumpkin seeds are an excellent source of potassium, phosphorus, zinc, and magnesium. In addition, they contain alpha-linolenic acid, a type of Omega-3 acid that facilitates neuronal communication, has anti-inflammatory properties and protects against free radicals.

Sunflower seeds are also suitable for lifting your spirits. They are rich in minerals such as magnesium and phosphorus, essential for obtaining energy correctly and properly functioning the nervous system.


Tea, especially black tea, is a great ally to improve our mood. It is a good relaxant and very effective in combating stress.

Green leafy vegetables

Green leafy vegetables, such as spinach, lettuce, or kale, contain a large amount of vitamin B9, necessary for the proper functioning of brain cells, and magnesium.

In addition, they are very rich in folic acid, which increases serotonin levels and, thanks to this, improves our mood. A lack of folic acid makes us feel more fatigued, so our mood will also be lower.


Eating the right foods can help you feel more energetic and positive during your routine. By incorporating some of the foods mentioned in this article into your diet, you can face each day more enthusiastically. So why not try adding a few of these items to your following grocery list? You may be surprised at how much better you feel!

Cynthia Morrigan

Cynthia Morrigan

Cynthia is a dietician with over 23 years of experience in the field. She has worked as a consultant for both private and corporate clients, designing individualized diet and nutrition plans to help them meet their specific goals. She is also an expert in personal development, and have helped many people achieve success in this area as well. Her approach to dieting and nutrition is holistic and comprehensive, taking into account all aspects of her clients' lives. She firmly believes that there is no one-size-fits-all solution when it comes to diet and nutrition, and that each person must find what works best for them. She is passionate about helping people reach their health and fitness goals, and look forward to helping you do the same.

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