What if the key to feeling better was already sitting in your kitchen? It sounds almost too simple. Yet the science of nutritional psychiatry, one of the fastest-growing fields in mental health research, is confirming what traditional wisdom has long suggested: the foods we eat have a real, measurable impact on how we feel. And interestingly, astrologers, who have for centuries linked certain foods to planetary energies and zodiac signs, have been recommending many of these same items long before the clinical trials ever started.
To be clear upfront: astrological food associations are interpretive and symbolic in nature. They are not medical prescriptions. The mood-lifting effects described in this article are backed by nutrition science and credible research, not the stars alone. Think of the astrological angle as the interesting historical frame, and the science as the real substance inside it. Let’s dive in.
1. Fatty Fish (Salmon, Mackerel, Sardines)
Astrologists have long associated the ocean’s bounty with Pisces and Neptune, the planet of intuition and emotional depth. Whether or not you believe the planets influence your pantry, the science here is compelling. Fatty fish like salmon and albacore tuna are rich in two types of omega-3s, DHA and EPA, that are linked to lower levels of depression according to a 2022 research review.
Omega-3 fatty acids, primarily found in fatty fish and nuts, modulate dopamine and serotonin pathways, exerting anti-inflammatory and neuroprotective effects that may mitigate symptoms of depression and anxiety. More recently, a study in a 2024 issue of the Journal of Affective Disorders found that adults who consume four or more servings of fish a week have a notable lower risk of developing depression, compared to those who eat fish less than once a week.
A 2023 meta-analysis found that roughly one to one and a half grams per day of omega-3s, with EPA levels higher than DHA, significantly improved mood in people with depression. In the large UK Biobank cohort of roughly a quarter of a million individuals, those with the highest omega-3 blood levels had considerably lower odds of depression and anxiety. Salmon really might be the most underrated antidepressant on the menu.
2. Dark Chocolate
Astrologers tie chocolate to Venus, planet of pleasure and self-worth, which honestly feels about right. Here’s the thing though: the science backs it up far more rigorously than any planetary chart. Dark chocolate can genuinely give your mood a boost. Rich in antioxidants called polyphenols, it has been shown to reduce mental and physical fatigue and enhance vitality.
A study in a 2024 issue of Scientific Reports found that when middle-aged women ate dark chocolate every day for eight weeks, their depressive symptoms improved significantly compared to those who ate milk chocolate. Specifically, the mean depression score in the group receiving dark chocolate was significantly reduced compared to the milk chocolate group, with a statistically meaningful difference of 2.3 points.
Dark chocolate is rich in flavonoids that have anti-inflammatory properties. Since inflammation has been linked to depression, these compounds may help reduce depressive symptoms. I think the key takeaway is simple: reach for dark chocolate with at least 70 percent cacao, and enjoy it in moderation. It is genuinely one of those rare cases where the “treat” really is medicine.
3. Fermented Foods (Yogurt, Kimchi, Kefir)
In astrological tradition, fermented foods are often linked to Scorpio, the sign governing transformation and hidden depths. The gut-brain connection certainly qualifies as a hidden depth. Fermented foods like yogurt, kefir, kombucha, sauerkraut, kimchi, and miso help populate your gut with healthy bacteria, and thanks to the gut-brain connection, they can bolster your mood by rebalancing the good and bad bacteria.
Fermented foods influence the microbiota-gut-brain axis through immune modulation, barrier integrity, and neuroendocrine regulation. Microbes and metabolites from fermented foods interact with receptors, impacting immune responses. Fermented foods also enhance intestinal and blood-brain barrier integrity, and influence the hypothalamic-pituitary-adrenal axis and serotonin levels.
A 2023 trial found that a “psychobiotic diet” with two to three servings of fermented foods per day led to a notable reduction in perceived stress in just four weeks. Honestly, that is a faster turnaround than most people expect from a diet change. According to a 2024 article in Neuroscience and Behavioral Reviews, fermented foods including kimchi, kefir, sauerkraut, and kombucha may improve feel-good hormones like serotonin.
4. Leafy Greens (Spinach, Kale, Swiss Chard)
Mercury, the planet of mental clarity and communication, is the astrological patron of greens, according to some traditions. Fittingly, leafy greens are among the most reliable brain-supporting foods in the nutritional arsenal. Leafy greens such as spinach and kale provide magnesium and B vitamins that contribute to neurotransmitter synthesis.
Magnesium is required for proper neurotransmission and is involved in the synthesis of membrane phospholipids, which play an important role in brain function and emotional regulation. Current research suggests that magnesium deficiency is associated with the development of depression, as magnesium influences glutamatergic and GABAergic neurotransmission, as well as the activity of the hypothalamic-pituitary-adrenal axis, both of which play critical roles in stress responses and mood regulation.
A 2023 meta-analysis published in Frontiers in Psychiatry showed a significant decline in depression scores due to intervention with magnesium supplements. The richest food sources of magnesium include green leafy vegetables such as spinach, as well as avocados, cocoa, and seeds and nuts, including almonds, pumpkin seeds, and cashews. Think of a spinach salad as your brain’s version of a tune-up.
5. Berries (Blueberries, Strawberries, Blackberries)
Astrologers often associate berries with Jupiter, the planet of abundance, optimism, and expansion. And if you want to expand your capacity for positive emotion, the evidence for berries is genuinely exciting. Berries are an excellent source of powerful antioxidants and phenolic compounds, which may help lower levels of anxiety and depression and oxidative stress, as confirmed by a 2023 article in Food Science and Nutrition.
One 2023 study found that diets higher in anthocyanins, the pigments that give berries their rich blue and purple hues, were associated with improved scores on depression symptom measures in adults with and without major depressive disorder. That is not a small finding. This applies to people already experiencing depression, not just those looking to prevent it.
Polyphenols, bioactive compounds abundant in plant-based foods, have demonstrated neuroprotective and antidepressant-like properties. Their antioxidant and anti-inflammatory actions help regulate neurotransmitter activity and improve cognitive function. A handful of blueberries in the morning might be the easiest mood upgrade you never knew you were skipping.
6. Bananas
In astrology, bananas are sometimes linked to the Moon, governing emotions, nurturing, and cycles of feeling. It is a fitting match, because bananas directly support the chemistry behind emotional balance. The NIH notes that vitamin B6, abundant in bananas, is essential for the body’s production of both serotonin and dopamine, the two neurotransmitters most tightly associated with mood regulation.
Bananas provide tryptophan, an amino acid responsible for producing mood-boosting serotonin. Tryptophan, found in foods like turkey, tofu, oats, and pumpkin seeds, is a precursor to serotonin, the neurotransmitter largely responsible for feelings of well-being. Diets rich in tryptophan, supported by complex carbohydrates, can boost serotonin synthesis.
It is worth understanding the mechanism here. Tryptophan needs carbohydrates as a kind of biological “escort” to cross the blood-brain barrier. A banana naturally provides both, making it almost uniquely efficient as a mood-support snack. Your brain requires a steady supply of nutrients to produce neurotransmitters like dopamine and serotonin, which regulate mood and attention.
7. Walnuts and Other Nuts
Saturn, associated with discipline, resilience, and long-term thinking, is the astrological planet that astrologers tie to walnuts. That connection feels metaphorically rich, because the long-term mental health benefits of nut consumption are well supported. Walnuts provide plant-based omega-3s, while almonds offer vitamin E to shield neurons. A 2024 meta-analysis in Psychiatry Research showed nut consumption improved cognitive performance in adults.
Nuts and seeds are components of the MIND and Mediterranean diets, which may support brain health. Both diets promote fresh, whole foods and limit intake of ultra-processed foods. Certain nuts and seeds, such as Brazil nuts, almonds, and pine nuts, are good sources of zinc and selenium, which are important for brain function. Zinc or selenium deficiency is associated with higher rates of depression, although more research is needed.
Think of walnuts as a sort of mental insurance policy. A small handful a day is a low-effort, high-reward habit that multiple lines of research now support. They are cheap, portable, and backed by real data. Hard to argue with that combination.
8. Oats and Whole Grains
In astrological tradition, grains are often linked to Virgo and the Earth signs, symbols of groundedness, stability, and nourishment. And that is precisely what oats deliver to your nervous system. Complex carbs from legumes, vegetables, and whole grains help stabilize blood sugar and support neurotransmitter production with nutrients like folate, magnesium, and B vitamins. Stable blood sugar equals more stable moods.
Brown rice and other whole grains provide B vitamins, zinc, and magnesium that support brain health. A 2023 study published in Nutrients found that deficiencies in key nutrients, including B vitamins, vitamin C, and selenium, can negatively affect brain function and contribute to depressive symptoms. Researchers emphasized that nutritional gaps may impair neurotransmitter balance, which plays a central role in regulating mood.
Blood sugar crashes are mood crashes, plain and simple. Anyone who has ever gone too long without eating and felt irritable, foggy, and oddly hopeless knows this viscerally. Oats, with their slow-release energy and rich micronutrient profile, are one of the most practical antidotes to that all-too-familiar emotional slump.
9. Legumes (Lentils, Chickpeas, Black Beans)
Legumes fall under the domain of earthy, practical signs in astrological thinking, particularly Taurus, associated with sustenance, stability, and sensory pleasure. The science of legumes and mood is increasingly solid. In a study of over 7,000 adults, researchers found that those who eat more legumes, along with other vegetables, fruits, yogurt, fish and seafood, milk, and fruit juice, have lower levels of perceived stress, according to a 2024 study in BMC Public Health.
Foods rich in prebiotics, probiotics, and polyphenols help regulate the hypothalamic-pituitary-adrenal axis, influencing cortisol secretion and stress resilience. Legumes are among the richest plant-based sources of prebiotic fiber, meaning they feed the beneficial bacteria in your gut that, in turn, signal your brain to calm down. The mechanism is elegant and increasingly well understood.
Lifestyle factors including high-fiber diets, fermented foods, and prebiotics can promote microbiome diversity and may complement treatments for mood disorders by supporting mood and resilience to stress. Lentil soup, it turns out, might be doing more for your emotional state than any trendy supplement. Worth thinking about.
10. Olive Oil and the Mediterranean Diet Pattern
The Sun, center of the astrological solar system, radiates life, warmth, and vitality. Astrologers align it with the Mediterranean lifestyle, and nutritional science has made that connection remarkably compelling. Studies have shown that people who follow a Mediterranean diet, one heavy on fruits, vegetables, legumes, olive oil, and fish, tend to have lower risks for depression than people who do not.
Research published in a 2025 issue of Nutrition Reviews found that the Mediterranean diet could reduce the risks of depression, anxiety, and attention deficit hyperactivity disorder among children and teenagers. That is not just good news for adults rethinking their dinner plates. It suggests the benefits of this eating pattern are broad, spanning demographics and age groups.
The introduction of nutritional psychiatry as a specialized field has catalyzed research on how dietary components influence mood, cognition, and behavior through pathways such as the gut-brain axis, neurotransmitter modulation, and metabolic signaling. The emerging field underscores the potential of diet as a modifiable factor in preventing and managing mental health conditions. If there is one single dietary shift backed by the strongest body of evidence, the Mediterranean pattern is it.
The Bigger Picture: What This All Means for Your Mental Health
Let’s be real: no food is a cure for clinical depression, anxiety, or any serious mental health condition. Diet is one tool, not the whole toolkit. While no single food serves as a standalone treatment for depression, scientists suggest that consistent dietary improvements may complement traditional mental health care. Experts recommend gradual changes rather than drastic overhauls. As evidence accumulates, nutritional psychiatry is gaining recognition as a potential pillar of preventive mental health strategies.
A 2024 study in the BMJ found that people who consume high amounts of ultra-processed foods have a notably increased risk of anxiety and a measurably higher risk of depression. The flip side of that finding is encouraging: eating less processed food and more whole, nutrient-dense options is one of the most actionable things a person can do right now for their emotional well-being. The bar for getting started is genuinely low.
Whether you follow the stars, the science, or simply your appetite, the foods on this list have something real to offer. Astrology gives us one lens, nutrition science gives us another, and both, in their own way, are pointing toward the same plate.
