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If anyone could ever explain the sudden mood changes humans have, they’d probably start a revolution. Imagine a world, where nobody’s mood is affected by the bad weather or men and women could easily understand each other, using only a few words! We all think our mood depends mostly on our attitude towards the world, on the amount of physical activity we do or the things that make us happy, but we often miss an important ingredient that can serve our mood – the food we eat. So before you grab the next sugar snack, take 5 minutes to read this article and find out who your mood’s and brain’s true friends are.

Veggies are your true best friend



Though we don’t really appreciate vegetables when we’re young, we do realize they are really healthy, when we grow up. Dark green veggies are those that can actually boost our mood – they’re rich in folate (folic acid), which is a B vitamin, playing an essential role in our mood regulation. A Harvard study has showed that nearly 38% of patients with depression suffer from low levels of folic acid. So don’t miss out spinach, broccoli or asparagus, they are really a green friend of your mood.

Fruit is as colorful, as healthy



Beside being colorful, fresh and really tasty, fresh fruit is as true of a friend to your brain, as those veggies we mentioned. Bananas for instance are really rich in potassium that triggers the production of tryptophan – one of the amino acids that are essential in humans, meaning we cannot produce them, but can only obtain them with our food. Tryptophan stimulates the synthesis of serotonin in our brain, which is the reason we feel good. Fruit such as pineapple, blueberries and avocado are very rich in B-vitamins and folic acid and also play an important role in regulating the serotonin levels in our brain. The serotonin itself plays the role of a message transmitter between nerve cells, thus helping our brain support various functions – from determining our mood to our social behavior. The recommended consumption of fruit and veggies is 5 times a day.

Fish and other seafood

Rose colored fish steak, summer food with wine and lemon marinade macro closeup


Fish and other seafood are often called “brain food” due to the fact they contain high amounts of omega 3 acids. Our brains also have a high concentration of omega 3 acids and it’s no coincidence that people in countries, where fish is traditionally consumed often, rarely suffer from depression. Tuna fish, salmon, lobsters, prawns, mackerel, sea wolf, sea bream – there’s a variety of fish and other seafood that show us delicious food can also be really healthy.




If you’re feeling irritated, fatigue and easily stressed, don’t rush into the pharmacy right away! Probably you haven’t eaten enough nuts that are rich in magnesium. This mineral is participating in over 300 processes in the human body and can be obtained from many different sorts of nuts. The problem with magnesium is that people don’t synthesize it and also start losing it with age. So be sure to eat 30 gram a day of almonds, walnuts, hazelnuts or cashew to enjoy a good level of magnesium with a big smile on your face.

Wait, where’s the chocolate?!



Calm down, we know chocolate is the most enjoyed mood booster. We can’t skip an important note here – the most essential ingredient that boosts our mood and nurtures our brain is cacao, not sugar. Cacao contains theobromine, which stimulates the heart and gives us energy for a longer time than regular chocolate, full of sugar. The healthiest is raw cacao that gives all kinds of fruit desserts a wonderful blend.

Here are a few mood boosting meals we’d recommend in some of the best restaurants in Sofia:

  • Calamari prepared on a cooktop stove with a side of salsa Verde at Aubergine
  • Shrimp and avocado tartar at Mediterraneo
  • Spinach salad with gouda cheese at Di Valli
  • Seafood soup with three types of fish and Safron at Bodega


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