By Julia\nSometimes, you just have those days when you wake up and you know things are going to be rough. You feel sluggish, irritable, overwhelmed or like you just want to pull the covers over your head and start over tomorrow. You might feel like that, even more, when the seasons change. The easy, breezy days of summer are replaced by falling leaves, chillier temperatures, and less sunlight. And even though we know it’s coming, we’re still never quite ready for it. But there’s good news. Regardless of what’s bringing you down, there’s something you can do to boost your mood. You can eat! “Well duh.” you’re probably thinking. But I don’t mean raiding the fridge and binging on cookie dough or anything you can find. I mean eating quality foods that can help improve hormone levels and make us feel better physically, mentally and emotionally.\nFRUITS AND VEGETABLES\nSure, they’re not cookie dough or pizza, but fruits and veggies can be filling and delicious. They’re also rich in vitamins and minerals that help strengthen our bodies. Stock up on fruit that’s rich in Vitamin C such as lemons, oranges, kiwis and raspberries. These are important because Vitamin C helps fight physical apathy and fatigue. It is also a good ally to protect against temperature changes and quite possibly the flu. Another fruit that I highly recommended for this time of the year is pomegranate because it has citric acid. You can either eat the seeds or drink the juice. Regardless of how you like it, pomegranate is rich in citric acid, which is good for boosting the immune system. Furthermore, citric acid can help strengthen hair follicles, prevent their loss and also improve circulation in the scalp, thus stimulating hair growth. So if you notice more hair loss during the transition from summer to fall, you might want to add pomegranate to your diet. Grapes are also ideal for this time of year because they contain potent antioxidants just like blueberries, raspberries, and blackberries. Also, grapes have detoxifying and depurative qualities, which will help us to cleanse all of the excesses of summer. On the veggie side, mushrooms can help you feel better. They’re rich in micronutrients such as iodine, phosphorus, copper, iron, and precursors of vitamin D and vitamin B. they also help in immunity-enhancing effects. If you’re not a fan of chomping on them raw, try them sautéed or in the soup.\nFATTY FISH FOR MENTAL HEALTH\nFatty fish, such as mackerel, salmon or tuna, is fantastic for the brain because it is rich in all the important Omega 3 fatty acids. These are vital for the brain (which is composed of 60 percent fat) primarily to support the production of neurotransmitters that control our emotions, memory, and concentration. These fats also help reduce inflammation, which, according to some research, maybe present to a greater extent in some people with depression. Mackerel is the best option, according to specialists, because it also contains less mercury than other oily fish, which can benefit the brain in the long term.\nEGGS\nIn addition to protein, eggs also provide calcium, iron, zinc, selenium, phosphorus and vitamins A, D, E and K (in only 80 calories). The egg is one of the most nutrient-dense foods that exist and is a crucial part of the "happiness diet."\nNUTS\nResearch suggests that walnuts could have properties that influence mood because they’re rich in vitamin B, protein, and selenium. Selenium is a mineral that can positively influence mood, and studies suggest that diets rich in this mineral promote a clearer mind, greater self-confidence, less anxiety, and less confusion.\nPINEAPPLE\nPineapple is a very versatile exotic fruit, which can be added to salads and pizzas. It seems to help with the production of serotonin, which helps improve mood and regulate sleep.\nOATMEAL\nOatmeal is a cereal rich in proteins that contain many antioxidants and vitamins and, thanks to this, has many benefits for both physical and emotional health. Regarding the latter, it provides vitality, that is, and helps combat tiredness and low levels of energy. In this sense, it also improves mood. These are just a few of the foods that can help chase away the blues and put you in a better mood. If you’re not crazy about the ones on the list, let us know what your favorite natural mood-boosting food is.\n\nYou can see all of Julia's posts here.