These foods can boost your mood — now that you really need it

being stuck inside during Corona virus social distancing. It's likely you've experienced a bit of trial and error. Spotty video calls, lousy recipes. You've always wanted to try products that don't work. Here are some of the best recipes, workouts and routines to make life easier during these stressful times. Chicken Spaghetti, the senior wellness editor of Huffpost, says this easy dish can be made with just four ingredients. You already have chicken, the pasta of your choice peas and zesty Italian dressing. It's delicious and could save you a trip to the grocery store. If you already have the items at home, wash it all down with a fancy tea blend as a nightcap. There are a bunch of recipes online. The head of Huffpost Life says it's a better way to not off than with a glass of wine, especially since alcohol lowers your immunity and staying healthy is key. Workout with yourself. No equipment necessary. Self magazine says planks will challenge your core. Squats are good for your glutes, and quads and Burpees are excellent. Full body workouts. Speaking of exercise, you're sure to get an arm workout from tackling a simple D. I Y home renovation like painting. It'll take your mind off of things and give you a sense of accomplishment. Have a virtual happy hour with friends on face, time or zoom. Take time to catch up or mix it up and play bar trivia like the good old days.

It's all too easy to reach for comfort foods when feeling stressed or anxious.Consuming that extra scoop of ice cream or another handful of chips or cookies, however, can cause feelings of guilt — and even more stress — along with fatigue and irritability from sugar highs and lows.Related video above: The best recipes, workouts and routines to make life easier during these stressful timesYet the opposite is also true: Consuming healthy mood-boosting foods can deliver important brain nutrients while positively impacting your well-being.Below are some nutritious and delicious foods that can improve your frame of mind while helping you avoid weight gain and other related health issues.Healthy, mood-boosting comfort foodsWe know that Omega-3 fatty acids found in fish — particularly docosahexaenoic acid (DHA) — play an important role in brain development. But these fats may also play a role in our mental health, too. In one meta-analysis (an overarching examination of multiple previously released studies) involving 26 studies and over 150,000 participants, researchers found that consuming high amounts of fatty fish may help protect us from depression.Another study examining the mechanisms by which Omega-3s work concluded that while many factors may contribute to a rise in depression, "dietary recommendations suggesting proper intake of Omega-3 polyunsaturated fatty acids ... can result in substantial benefits for the general population.""Those who consume ample amounts of the Omega-3 fat DHA are less prone to depression, aggressiveness and hostility," according to registered dietitian Elizabeth Somer, author of "Food and Mood" and medical advisory board member for Persona Nutrition.The healthy fat "helps form healthy membranes that easily transport nutrients into brain cells, lowers inflammation and raises serotonin levels," Somer added. Serotonin is one of the key neurotransmitters influencing our mood, so incorporating plenty of DHA in your diet can help you maintain a balanced outlook.Somer recommends aiming for at least two servings of fatty fish per week, such as salmon, herring, mackerel or sardines, or looking for foods fortified with the Omega-3 DHA.Green veggies: spinach, broccoli, Brussels sproutsThese green veggies are a source of folate, a B vitamin that's essential for the body's production of serotonin, according to Somer.In one meta-analysis, researchers found that individuals with depression consume less folate and have lower blood levels of the vitamin compared to those without depression.In addition to increasing the risk for depression, poor intake of folate is also linked to fatigue and poor memory.Somer recommends consuming at least 400 micrograms of folate per day, an amount found in 1 ½ cups of sautéed spinach. Beans, peas, lentils, avocado and strawberries are other good sources of folate.Probiotics: yogurt, kefir, sauerkraut, kimchiYou may have heard a lot about probiotics and their role in keeping our digestive tract healthy, but recent research suggests that probiotics may also play a role in keeping up our spirits.One study found that probiotics may help reduce negative thoughts associated with sad moods, and it suggested that supplementing probiotics warrants further research as a potential preventive strategy for depression.Probiotics can help alleviate depressive symptoms, according to another recent review involving 10 studies. There is a need, however, for more research to determine the ideal duration of treatment, dosage and strain of probiotics to achieve better mental health.One of the easiest ways to enjoy a daily dose of probotics is to consume a cup of low-fat yogurt with fresh fruit or a smoothie with yogurt as a snack.Whole grains: oats, brown rice, whole wheat breadWhole grains are rich in B vitamins that are important for energy and optimal brain health. Thanks to their fiber content, whole grains also help to keep blood sugar from spiking and crashing, which can help you avoid mood swings."If you're eating bread, reach for the whole wheat over the white, since it also stabilizes blood sugar levels," Somer said. "Refined grains found in white bread can send you on a blood sugar roller coaster, leaving you jittery, grumpy and hungry."Carbohydrates including whole grains also boost levels of serotonin, the "feel-good brain chemical," according to Somer. Adding some protein, like chicken, legumes, fish or nut butter with whole grains can help, too, as protein triggers the release of norepinephrine, a brain chemical that provides an energy and mood lift.A whole grain bagel with peanut butter, for example, can make for a nutritious mini-meal. Somer also likes whole grain crackers or bread sticks with low-fat cheese.Vitamin D: Egg yolks, fatty fish; fortified milks We've talked about vitamin D and its relation to bone health and immunity, but research has also revealed a connection between vitamin D and mental health.In one recent meta-analysis involving over 30,000 people, those with low vitamin D levels were more likely to be depressed.Vitamin D deficiency has also been associated with low moods and poor cognitive performance in older adults.Our bodies synthesize vitamin D from the sun's ultraviolet light, so most of us can meet at least some of our D needs during sunnier months. Certain factors including darker skin and air pollution, however, can reduce the ability of the sun to produce vitamin D in human skin, according to Dr. Michael Holick, an expert on Vitamin D research from Boston University.So in the wintertime, it's especially important to seek out vitamin D-rich foods, like fatty fish, eggs and fortified foods and beverages, or vitamin D supplements.Yes, dark chocolate (in moderation)This sweet treat can definitely give us a mood boost. Chocolate contains caffeine and theobromine, a compound that may affect mood. The popular indulgence may also boost serotonin levels.What's more, dark chocolate also contains healthful flavanols that have been shown to help lower blood pressure and cholesterol, and improve cognition.To keep weight in check, limit portions to 1 ounce of dark chocolate daily, or about 150 calories.Coffee and teaCoffee and tea are sources of caffeine, which can give us a lift."When we consume caffeine, it has positive effects on mood and alertness, and people like these beneficial effects," said Mary M. Sweeney, an instructor who researches caffeine's effects on individuals in the department of psychiatry and behavioral sciences at the Johns Hopkins University School of Medicine.One meta-analysis revealed that consuming coffee (and tea) may help protect against depression.Just keep in mind that people vary in their tolerance to caffeine. "Many people consume caffeine without negative consequences, but for some individuals, either regularly consuming too much caffeine or consuming too much at once can cause distress," Sweeney said.Green tea has less caffeine than coffee, is a rich source of the antioxidant epigallocatechin gallate, or EGCG, and also contains the amino acid theanine, which may help reduce stress and promote calm feelings.

It's all too easy to reach for comfort foods when feeling stressed or anxious.

Consuming that extra scoop of ice cream or another handful of chips or cookies, however, can cause feelings of guilt — and even more stress — along with fatigue and irritability from sugar highs and lows.

Related video above: The best recipes, workouts and routines to make life easier during these stressful times

Yet the opposite is also true: Consuming healthy mood-boosting foods can deliver important brain nutrients while positively impacting your well-being.

Below are some nutritious and delicious foods that can improve your frame of mind while helping you avoid weight gain and other related health issues.

Healthy, mood-boosting comfort foods

We know that Omega-3 fatty acids found in fish — particularly docosahexaenoic acid (DHA) — play an important role in brain development. But these fats may also play a role in our mental health, too. In one meta-analysis (an overarching examination of multiple previously released studies) involving 26 studies and over 150,000 participants, researchers found that consuming high amounts of fatty fish may help .

Another study examining the mechanisms by which Omega-3s work concluded that while many factors may contribute to a rise in depression, "dietary recommendations suggesting proper intake of ... can result in substantial benefits for the general population."

"Those who consume ample amounts of the Omega-3 fat DHA are less prone to depression, aggressiveness and hostility," according to registered dietitian Elizabeth Somer, author of "Food and Mood" and medical advisory board member for Persona Nutrition.

The healthy fat "helps form healthy membranes that easily transport nutrients into brain cells, lowers inflammation and raises serotonin levels," Somer added. Serotonin is one of the key neurotransmitters influencing our mood, so incorporating plenty of DHA in your diet can help you maintain a balanced outlook.

Somer recommends aiming for at least two servings of fatty fish per week, such as salmon, herring, mackerel or sardines, or looking for foods fortified with the Omega-3 DHA.

Green veggies: spinach, broccoli, Brussels sprouts

These green veggies are a source of folate, a B vitamin that's essential for the body's production of serotonin, according to Somer.

In one meta-analysis, researchers found that and have lower blood levels of the vitamin compared to those without depression.

In addition to increasing the risk for depression, poor intake of folate is also linked to fatigue and poor memory.

Somer recommends consuming at least 400 micrograms of folate per day, an amount found in 1 ½ cups of sautéed spinach. Beans, peas, lentils, avocado and strawberries are other good sources of folate.

Probiotics: yogurt, kefir, sauerkraut, kimchi

You may have heard a lot about probiotics and their role in keeping our digestive tract healthy, but recent research suggests that probiotics may also play a role in keeping up our spirits.

One study found that associated with sad moods, and it suggested that supplementing probiotics warrants further research as a potential preventive strategy for depression.

Probiotics can help , according to another recent review involving 10 studies. There is a need, however, for more research to determine the ideal duration of treatment, dosage and strain of probiotics to achieve better mental health.

One of the easiest ways to enjoy a daily dose of probotics is to consume a cup of low-fat yogurt with fresh fruit or a smoothie with yogurt as a snack.

Whole grains: oats, brown rice, whole wheat bread

Whole grains are rich in B vitamins that are important for energy and optimal brain health. Thanks to their fiber content, whole grains also help to keep blood sugar from spiking and crashing, which can help you avoid mood swings.

"If you're eating bread, reach for the whole wheat over the white, since it also stabilizes blood sugar levels," Somer said. "Refined grains found in white bread can send you on a blood sugar roller coaster, leaving you jittery, grumpy and hungry."

Carbohydrates including whole grains also boost levels of serotonin, the "feel-good brain chemical," according to Somer. Adding some protein, like chicken, legumes, fish or nut butter with whole grains can help, too, as protein triggers the release of norepinephrine, a brain chemical that provides an energy and mood lift.

A whole grain bagel with peanut butter, for example, can make for a nutritious mini-meal. Somer also likes whole grain crackers or bread sticks with low-fat cheese.

Vitamin D: Egg yolks, fatty fish; fortified milks

We've talked about vitamin D and its relation to bone health and immunity, but research has also revealed a connection between vitamin D and mental health.

In one recent meta-analysis involving over 30,000 people, those with were more likely to be depressed.

Vitamin D deficiency has also been associated with and poor cognitive performance in older adults.

Our bodies synthesize vitamin D from the sun's ultraviolet light, so most of us can meet at least some of our D needs during sunnier months. Certain factors including darker skin and air pollution, however, can reduce the ability of the sun to produce vitamin D in human skin, according to Dr. Michael Holick, an expert on Vitamin D research from Boston University.

So in the wintertime, it's especially important to seek out vitamin D-rich foods, like fatty fish, eggs and fortified foods and beverages, or vitamin D supplements.

Yes, dark chocolate (in moderation)

This sweet treat can definitely give us a mood boost. Chocolate contains caffeine and . The popular indulgence may also boost serotonin levels.

What's more, dark chocolate also contains that have been shown to help lower blood pressure and cholesterol, and improve cognition.

To keep weight in check, limit portions to 1 ounce of dark chocolate daily, or about 150 calories.

Coffee and tea

Coffee and tea are sources of , which can give us a lift.

"When we consume caffeine, it has positive effects on mood and alertness, and people like these beneficial effects," said Mary M. Sweeney, an instructor who researches caffeine's effects on individuals in the department of psychiatry and behavioral sciences at the Johns Hopkins University School of Medicine.

One revealed that consuming coffee (and tea) may help protect against depression.

Just keep in mind that people vary in their tolerance to caffeine. "Many people consume caffeine without negative consequences, but for some individuals, either regularly consuming too much caffeine or consuming too much at once can cause distress," Sweeney said.

Green tea has less caffeine than coffee, is a rich source of the antioxidant epigallocatechin gallate, or EGCG, and also contains the amino acid theanine, which may help and .

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