Eat Happy: Best Foods To Boost Your Mood

NEW YORK (CBSNewYork) -- If you're looking for ways to boost your mood, the answer could be in the kitchen.

"I think people don't realize how much food can affect our mood," Alissa Rumsey, a registered dietitian, said. "And not just foods that can help regulate but those high in sugar can cause our moods to be worse

Green leafy vegetables contain folate - a B vitamin that helps produces dopamine, a pleasure-inducing brain chemical known for its calming measures.

Having a few slices of turkey works too. The meat contains tryptophan, which builds up serotonin -- a natural chemical that regulates hunger and feelings of happiness.

Oatmeal is another superfood. Rumsey said it can create a feeling similar to substance regulated by antidepressants the moment you eat it.

"It gives you that carb to get the serotonin going in your brain, but it's not giving you that blood sugar rise and fall," she said.

Yogurt is next on the list for its probiotics.

"The bacteria in your gut can play a role in stress, so if things are off-balance you can feel higher levels of stress," Rumsey said.

Try adding nuts to your diet, such as pistachios or cashews. And, flax seeds -- all a good source of magnesium, which has been shown to lower symptoms of depression and anxiety.

Research shows blueberries can help boost white blood cells, and if you like chocolate, aim for a darker variety -- it contains natural substances that can create a euphoria similar to being in love.

Studies have shown the fortified vitamin D in milk can also reduce symptoms of panic and depression.

And finally, the avocado. The healthy fats found in this fruit can help you stay full, so you can fight the urge for unhealthy snacks.

You don't have to completely deny cravings, but nutritionists say the impact on your brain is real -- and making better food choices may find you in a better mood.