Feeling down? You’re not alone if your first instinct is to grab a pint of ice cream.

Comfort foods are a go-to when you need to turn your mood around — but could healthier choices actually do more to boost your mood?

We asked an expert how the foods you eat can improve your mood – here’s what he had to say.

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Certain nutrients have an impact on your mood.

Ever wonder why some foods leave you feeling happy and energized while others make you feel sluggish?

“Foods, herbal remedies and dietary supplements can all affect you in many different ways, including mentally and emotionally,” says Ulysses Wu, MD, at Hartford HealthCare. “It’s all in the nutrients. From omega-3s to B vitamins, here’s what you should be looking for.”

  1. Omega-3 fatty acids: These “healthy: fats, found in foods like salmon and walnuts, have anti-inflammatory properties that support brain health.
  2. Tryptophan: This amino acid, found in turkey and bananas, can help you produce more serotonin and improve your mood.
  3. Magnesium: Common in leafy greens, magnesium helps regulate stress and improve sleep.
  4. B vitamins: Crucial for both energy production and brain function, B vitamins can be found in whole grains and legumes.
  5. Zinc: This essential nutrient is thought to impact the neurotransmitter systems that regulate mood.
  6. Vitamin E: This antioxidant may protect against free radicals and keep your cells safe.
  7. Vitamin D: Sunshine and fish are your friends – and Vitamin D keeps your brain functioning and adapting properly.

Add these 9 foods to your diet for a boost.

Looking for an instant mood boost? These foods might be the place to start.

1. Berries.

They may be tiny, but berries pack a big punch. Loaded with antioxidants and vitamin C, berries help fight off stress and inflammation.

> Related: 6 Reasons to Eat More Strawberries

2. Fatty fish.

Feeling stressed? A serving of salmon might be the answer.

“Salmon and other fatty fish are packed with omega-3s, and can support brain function. They’re also thought to lower cortisol, the stress hormone,” says Dr. Wu.

3. Almonds.

A handful of almonds can do more than just keep hunger at bay. Rich in magnesium and healthy fats, they help regulate mood and might even lower the risk of depression.

> Related: Nutrition Smack Down: Healthiest Nuts

4. Oats.

Tired of feeling ‘hangry?’ Thanks to their fiber and B vitamins, oats can help you avoid the blood sugar crashes that are often linked to mood swings.

5. Dark chocolate.

Good news, chocolate lovers. Dark chocolate isn’t just delicious – it’s also packed with antioxidants and magnesium.

“Both of these can help you relax and boost your mood,” Dr. Wu notes.

> Related: 6 Health Benefits of Dark Chocolate

6. Coffee and tea.

That morning cup of coffee does more than just wake you up. In moderation, caffeine can improve mood and even improve brain function. But keep an eye on your intake after noon – too much caffeine can impact your sleep.

7. Bananas.

Packed with vitamin B6 and tryptophan, bananas help you produce serotonin. This can help you feel happier and more relaxed.

8. Sweet potatoes.

Looking for a comfort food that won’t lead to a crash? Sweet potatoes might be the answer.

“Sweet potatoes are packed with fiber and complex carbs,” Dr. Wu says. “These can help keep your blood sugar – and your mood – balanced.”

> Related: 3 Reasons to Eat More Sweet Potatoes

9. Your favorite foods.

“Whether it’s a favorite candy from your childhood or a go-to comfort food, any food that you have a positive emotional attachment to can boost your mood,” says Dr. Wu. “But in many cases, these lack nutrients – so keep an eye on how often you’re eating them.”

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And your eating habits can impact your mood, too.

It isn’t just what you eat that affects your mood – it’s also when you eat.

Try to focus on:

  1. Eating at consistent times. Enjoying regular meals can help maintain blood sugar levels, preventing both hunger and irritability.
  2. Enjoying balanced snacks. Incorporating healthy snacks throughout your day can prevent energy dips, and keep you feeling positive all day.
  3. Drink plenty of water throughout the day. Dehydration can affect mood and concentration – so be sure to drink enough water during the day.

So before you reach for that pint of ice cream, consider one of these healthy options instead. It just might make you feel better.