Research shows that foods contain the vitamins and minerals that ward off feelings of depression and produce the mood-boosting brain chemicals that give us a more positive outlook. Put yourself in a good mood and eat some of these healthy foods every day.

Asparagus is rich in folic acid, which boosts dopamine production. Dopamine is a neurotransmitter associated with improved mood and pleasure. (Try Garlic Roasted Asparagus with Fresh Herbs and Lemon.)

Chickpeas provide vitamin B6, which is involved in the production of the neurotransmitter serotonin. Like dopamine, it helps to improve mood. (Try Curry Chickpea and Lentil Stew.)

Cashews supply zinc. Low levels of zinc have been linked to depression.

Pistachios and other nuts contain the amino acid tryptophan, which plays a role in the production of serotonin.

Salmon and other cold-water fatty fish like mackerel, halibut, and lake trout are rich in omega-3 fatty acids. Research shows a link between low levels of omega-3s and depression.

Sunflower seeds are rich in magnesium. Magnesium intake has been linked to decreased anxiety. It may also help improve mood swings associated with premenstrual syndrome.

Yogurt and other low-fat animal products are rich in vitamin B12, which supports the production of brain chemicals that influence mood and reduce symptoms of depression. (Try Cocoa Banana Yogurt Pops.)

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.